作為專業的輔導者也可從日常生活的微少細節中初嘗靜觀,以下的練習讓我們慢慢建立與此時當刻的連繫和覺察力,有助喚出我們的內在資源和智慧去面對日常生活中的壓力。我們可以先由注意自己呼吸開始:
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任何一刻我們也在呼吸,我們可以將注意力帶到每一個呼吸,只需注意著每一呼和每一吸。
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不論我們在那裡,早上起床,漱口洗臉,乘車或駕車上班,等待交通燈轉訊號,在電腦前思考著下一個工作,面見下一個案主之前,完成一天的工作回家的途中等等,我們也可以把注意力帶回呼吸上。這些練習不需要額外的時間,只需要提醒自己記起(remember)!
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除了在日常生活中注意呼吸外,我們也可以刻意安排每天練習靜觀呼吸。卡巴金博士的三分鐘呼吸空間是其中一個可參考的練習。
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靜觀練習需要一顆不批判的慈心,接納自己於練習過程中的不夠堅持、不夠集中和其他一切的不足夠,只需要溫柔地重新把注意力帶回每一呼每一吸!
除了呼吸外,靜觀練習也包括步行和進食等。透過持續的練習,覺察此時當下的自己的能力會提升。越擁有不批判和慈心的自我覺察能力,我們越有更大的空間,智慧和自由去選擇去行動!
參考資料
1. Jon Kabat-Zinn (2016). Mindfulness for Beginners: Reclaming the Present Moment and Your Life. Sound True Inc.
2. Jon Kabat-Zinn & Myla Kabat-Zinn (2014). Everyday Blessing Mindfulness For Parents. Published by Piatkus.
3. Williams J.M.G., Teasdale J.D., Segal Z.V. et al. (2000). Mindfulness-Based Cognitive Therapy Reduces Overgeneral Autobiographical Memory in Formerly Depressed Patients. J Abnormal Psychol., 109, 150-155.
4. Segal, Z. V., William, J.M.G., & Teasdale, J.D. (2002). Mindfulness-Based Cognitive Therapy for Depression. New York. Guilford Press.
5. William, R. M. (2012). Mindfulness-Based Stress Reduction, Mindfulness-Based Cognitive Therapy, and Zen Meditation for Depression, Anxiety, Pain and Psychological Distress. Journal of Psychiatric Practice, Vol. 18, No 4, 233-252.
6. Skinner E., Beers J. (2016). Mindfulness and Teachers' Coping in the Classroom: A Developmental Model of Teacher Stress, Coping, and Everyday Resilience. Handbook of Mindfulness in Education. Mindfulness in Behavioral Health 99-118.
7. J Kabat-Zinn (2013) Full Catastrophe Living, Revised Edition: How to cope with stress, pain and illness using mindfulness meditation. Hachette UK
8. Larissa G.D., Nancy B. (2010). Mindfulness-Based Childbirth and Parenting Education: Promoting Family Mindfulness During the Perinatal Period. Journal of Child and Family Studies, Vol 19, 2, 190-202.
9. Nancy Bardacke (2012). Mindful Birthing: Training the Mind Body and Heart for the Childbirth and Beyond. HarperOne.
10. Bluth K., Roberson P. (2015). A Stress Model for Couples Parenting Children with Autism Spectrum Disorders and the Introduction of a Mindfulness Intervention. Journal of Family Theory & Review 5, 194-213.
11. Singh N., Lancioni G. (2014). Mindfulness-Based Positive Behavior Support (MBPBS) for Mothers of Adolescents with Autism Spectrum Disorder: Effects on Adolescents' Behavior and Parental Stress. Mindfulness 5, 646-657.
12. Renee L. C, Angelika A, Dennis W. M. (2016). Mindfulness, Stress and Well-Being in Parents of Children with Autism Spectrum Disorder: A Systematic Review. Journal of Child and Family Studies, Vol 25(1), 1-14.
13. Ahmad R., Muayyad A. (2016). Effectiveness of Mindfulness-Based Intervention on Perceived Stress, Anxiety, and Depression Among Parents of Children with Autism Spectrum Disorder. Mindfulness 1-14.
14. Townshend K., Dip G., Jordan Z. (2014). The effectiveness of Mindful Parenting programs in promoting parents' and children's wellbeing: a systematic review protocol. JBI Database of Systematic Reviews & Implementation Reports, 12(11), 184-196.
15. Semple, R. J., Lee, J., Rosa, D., & Miller, L. F. (2010). A Randomized Trial of Mindfulness-Based Cognitive Therapy for Children: Promoting Mindful Attention to Enhance Social-Emotional Resiliency in Children. Journal of Child and Family Studies, 19(2), 218-229.
16. Schonert-Reichl, K. A., Oberle, E., Lawlor, M. S., Abbott, D., Thomson, K., Oberlander, T. F., & Diamond, A. (2015). Enhancing cognitive and social–emotional development through a simple-to-administer mindfulness-based school program for elementary school children: A randomized controlled trial. Developmental Psychology, 51(1), 52-66.
17. Wong S., Mak W., Cheung E., Ling Candy Y.M., Lui Wacy W.S., Tang W.K., Wong Rebecca L.P., Lo Herman H.M. Mercer, Ma Helen S.W. (2011). A randomized, controlled clinical trial: the effect of mindfulness-based cognitive therapy on generalized anxiety disorder among Chinese community patients: protocol for a randomized trial. BMC Psychiatry, 11:187.
18. Lau N. S., Hue, M. T. (2011). Preliminary outcomes of a mindfulness-based programme for Hong Kong adolescents in schools: well-being, stress and depressive symptoms. International Journal of Children's Spirituality, Vol 16(4), 315-330.
19. Hou R.J., Wong S.Y.-S, Yip B.H.-K, Hung A.T.F., Lo H.H.-M., Chan P.H.S., Lo C.S.L., Kwok T.C.-Y., Tang W.K., Mak W.W.S., Mercer S.W., Ma S.H. (2014). The Effects of Mindfulness-Based Stress Reduction Program on the Mental Health of Family Caregivers: A Randomized Controlled Trial. Psychotherapy and Psychosomatics, 83: 45-53.
20. Hölzel B. K. Carmody, J, Evans, K.C., Hoge, E. A., Dusek J. A., Morgan L., Pitman R. K., Lazar S.W. (2009). Stress reduction correlates with structural changes in the amygdala. Social Cognitive Affect Neuroscience 10.1093.
21. Chiesa, A., Serretti, A. (2010). A systematic review of neurobiological and clinical features of mindfulness meditations. Psychological Medicine, Vol 40, 1239-1252.
22. Germer, C. K., Siegel, R. D., & Fulton P. R. (2nd Ed) (2013). Mindfulness and Psychotherapy. New York: The Guilford Press.
23. Hölzel B. K., Carmody J., et al (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, Vol 191, 36-43.
24. David S. L., Jon K. Z. (2008). Mindfulness in Medicine. JAMA, 300(11), 1350-1352.
延伸閱讀
1. The Breathing Space by Jon Kabat-Zinn: A 3 Minute Exercise
2. 香港中文大學學生事務處學生輔導發展組:三分鐘呼吸空間
3. 青山醫院精神健康學院:靜觀與治療
4. 新生精神康復會(新生會) 新生.身心靈 : 身心靈動畫
5. 美國麻省大學醫學院靜觀中心 Center For Mindfulness, University of Massachusetts Medical School
6. 英國牛津大學靜觀中心 The Oxford Mindfulness Centre
7. 9 minute introduction to Mindfulness video with Florence Meleo-Meyer and Saki Santorelli: Mindfulness; in Medicine, Health Care and Society
8. Mindfulness-Based Childbirth & Parenting
9. Mindful School
10. 李宜蓁、王韻齡:〈正念教養30招〉。台灣:《親子天下》雜誌第68期 (2015年6月)
11. 華人正念減壓中心