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成為正念的老師和父母_by溫宗堃(東山國小)
- 1. 生命的覺察 ~ 成為正念的父母和老師 ~ 溫宗堃/ 法鼓佛教學院專任助理教授 tzungkuen@ddbc.edu.tw
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- 43. 正念 mindfulness sati ( 巴利語), smṛti ( 梵語 ) 正念、念 ( 古代四、五世紀的翻 譯) • 明白的覺知、靜靜的觀照 • • • •
- 44. • ○ 源自二千五百年 前的印度佛教的 四念住/ 四念處 • ○ 瞿曇．悉達多 佛陀 ( Buddha)
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- 47. • 正念的培養是 • 培養注意力、情緒調節、復原力、 人際關係能力 •自己和自己約會、和自己作朋友 • 不仰賴外在人事物的寧靜與快樂 • 一種生活的藝術、存在的方式
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- 49. 正式練習 身體掃描 （臥姿） 靜坐（覺察呼吸、身體、聲音、情 緒、想法） 正念伸展運動（臥姿、立姿） 正念步行 培育慈心
- 50. 非正式練習 在日常生活中覺察身體、心念、 呼吸、外在環境 覺察日常活動：入睡前、醒時、 起床、 刷牙、沐浴 覺察與周遭的人之間的互動 注意壓力來源與壓力反應
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- 52. • 1. 潛移默化式教學 教師言行成為正念的具體展現 •2. 融入式教學 融入不同課程，如上課前 3 分鐘 • 3. 課程教學 設計適合不同年齡層的正念課程
- 53. 教學訣竅 • 盡可能創造一個安靜而舒適的空間 • 介紹活動，設定清楚的預期 •教學前與教學時，覺察自己的意圖與目標 ，放下預期。 • 微笑、呼吸。
- 54. • 說話安詳而有力，注意非言語的溝通。 • 思考適合聽眾年齡的用語與比喻。 •對自己和兒童，充滿信任、同理心且無所 評斷。 • 保持幽默、耐心。
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Editor's Notes
- #2 {"5":"Mindful Medicine\nHow meditation relieves the subjective experience of pain\nBy Michele Solis\n","33":"紐約州立大學石溪分校\n","28":"Effects of mindfulness-based stress reduction on medical and premedical students.\nShapiro SL, Schwartz GE, Bonner G.\nSource\nDepartment of Psychology, University of Arizona, Tucson 85719, USA.\nAbstract\nThe inability to cope successfully with the enormous stress of medical education may lead to a cascade of consequences at both a personal and professional level. The present study examined the short-term effects of an 8-week meditation-based stress reduction intervention on premedical and medical students using a well-controlled statistical design. Findings indicate that participation in the intervention can effectively (1) reduce self-reported state and trait anxiety, (2) reduce reports of overall psychological distress including depression, (3) increase scores on overall empathy levels, and (4) increase scores on a measure of spiritual experiences assessed at termination of intervention. These results (5) replicated in the wait-list control group, (6) held across different experiments, and (7) were observed during the exam period. Future research should address potential long-term effects of mindfulness training for medical and premedical students.\n","40":"「正念的學校」（Mindful Schools）位於美國加州Oakland，是一非營利組織，始於2007年，正式成立於2010年。提供一套兩階段的課程，Mindfulness Fundamentals Courses和Curriculum Training Courses教導學校的教職員、父母如何教導學童培養正念；近來已提供線上模式的課程。「正念的學校」也提供「全校教導」（In-school Instruction）的課程，至今在加州灣區（Bay Area）已有53所小學、650位赴師和14000兒童參與過其課程。但關於其課程的研究，目前尚未發表。相關訊息可參見其網頁（http://www.mindfulschools.org/）。\n","36":"佛羅里達大學\n","25":"Within this growing constellation of mindful businesses, General Mills has one of the most sophisticated programmes, with compelling, if nascent, research behind it. \nKnown as Mindful Leadership, the General Mills programme uses a mix of sitting meditation based on Buddhist practice, gentle yoga and dialogue to settle the mind. The idea is that calmer workers will be less stressed, more productive and even become better leaders, thereby benefiting the entire organisation.\nMindfulness can sound deceptively easy. Practitioners sit in a comfortable position, close their eyes and simply notice the physical sensations in their body and the swirling thoughts in their brain. Using moment-to-moment, non-judgmental awareness, the aim is to observe these sensations without reacting to them. By doing so, meditators gradually recognise the fleeting nature of sensations, including pain, anger and frustration. In time, this allows practitioners to quiet the mind. If it all works as intended, this results in individuals who are less agitated, more focused and easier to work with.\nThis may sound like New Age mumbo-jumbo, but a growing body of academic research provides a scientific explanation. Meditation is shown to reduce levels of cortisol, a hormone related to stress. When cortisol levels drop, the mind grows calmer and gains the stability to become more focused. “Mindfulness is an idea whose time has come,” says Google’s Tan. “For a long time practitioners knew, but the science wasn’t there. Now the science has caught up.”\nThat the practice delivers consistent results has led to its popularity not only with spiritual seekers, but also with psychoanalysts, health and now business professionals. At General Mills, several hundred executives have taken part in the programme, which has gained national renown and is being exported to other multinational companies. But to understand how a company with $17bn in revenues underwent a spiritual revolution involves examining the personal transformation experienced by one General Mills employee – who in turn became the company’s de facto guru.\nGeneral Mills has embraced the Mindful Leadership programme at an institutional level, an unusual but significant move for a very mainstream multinational. Since then, the company’s reputation as a proving ground for corporate leaders has only grown in stature. Leadership Excellence Magazine ranked it the best for developing leaders in 2011, up from 14th in 2010\n","37":"The SEL framework guiding MindUP™ was developed by the Collaborative for Academic, Social, and Emotional Learning (CASEL), a research-focused organization whose mission is to "establish social and emotional learning as an essential part of education."\nMindUP™ features lessons to improve behavior and learning for children. The lessons fit easily into any schedule and can be implemented with minimal preparation. Classroom management tips and content-based activities are also provided to assist educators in using MindUP™ throughout their classrooms. Our program provides children with emotional and cognitive tools to help them manage emotions and behaviors, reduce stress, sharpen concentration, and increase empathy and optimism.\n","4":"http://www.time.com/time/covers/0,16641,20030804,00.html\nhttp://www.time.com/time/magazine/article/0,9171,1005349,00.html\n美國《時代》(TIME)雜誌(Aug.4, 2003)的封面標題是"The Science of Meditation"，並引起了許多報紙如《華爾街日報》等的後續報導。根據該報導，全美約有1000萬個成年人宣稱自己定期練習靜坐，約佔美國總人口的5%，是過去十年（1990年代）習禪人數的兩倍。\nThe Benefits of Meditation: Research Findings and Data\n“Not only do studies show that meditation is boosting their immune system, but brain scans suggest that it may be rewiring their brains to reduce stress… Ten million American adults now say they practice some form of meditation regularly.” Stein, J. (2003) The Science of Meditation, TIME magazine (cover story), August 4: 48-56. \nMindfulness Can Improve Your Attention and Health\nMarch 1, 2013 \nA focus on the present, dubbed mindfulness, can make you happier and healthier. Training to deepen your immersion in the moment works by improving attention\nBy Amishi P. Jha\nhttp://www.scientificamerican.com/article.cfm?id=mindfulness-can-improve-your-attention-health \n","32":"http://www.themindfullawstudent.com/Home.html\n"}