如何练习“正念内观”|TIPSON“MINDFULNESS”

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正念内观是一种帮助您缓解压力、提高对情绪的感知并专注于现实的好方法，可以通过多种方式进行实践。

下文将介绍一些正念内观的技巧，您可以在日常忙碌之余，自己进行练习，或与家人一起练习。请每天认真做好其中一项练习即可，不要急于贪多求成。

晨起

每天醒来后，请花一点时间通过感官来感受清晨和您的身体，而不是仓促起床或马上埋头于手机。

调动五感。尝试描述您看到、听到、感觉到、品尝到和闻到的东西。您注意到枕头有多柔软吗？您能看到光线正透过窗帘照进房间吗？有闻到早餐的香气吗？

感受身体。通过感受身体来唤醒您的感觉。比如，从头到脚尖渐次唤醒、感受身体。您也许会注意到大脑正缓慢地进入工作状态，凉爽的空气轻抚脸颊，或者被子里温暖而舒适。

用餐

用心问候。在这个特殊的时期，照顾每个人的情感需求非常重要。用餐时也可以通过提一些简单的问题，来表示对彼此的关心问候。比如可以问问对方，今天心情如何，或者我们可以一起做些什么有趣的事情。

专注用餐。与其匆匆忙忙地吃饭或边看电视边吃饭，不如尝试下缓慢而专注地进餐。注意食物的外观和气味。尝起来怎么样？食物在舌头上的触感如何？您可以记录下对食物的感受，您也许会发现，自己在不同的时间或心情下对同一种食物的感受是不同的。

方形呼吸。这是通过呼吸练习来令头脑平静的好方法。请用手指在空中画一个正方形，并且每画一条线，就做出相应的呼吸动作：吸气、屏住呼吸、呼气和暂停。每个步骤持续约4秒钟的时间，重复此练习约5分钟，以帮助您专注于当下的时刻。

就寝

慢慢进行肌肉放松。这项活动将帮助您放松身体，将身体调整至利于睡眠的状态。请慢慢阅读以下说明，并留出时间进行练习。

想象您身处一个安静、黑暗的房间里，躺在吊床上，身上盖着柔软的毯子，并穿着一双柔软的袜子。吊床在缓慢摇曳，您的呼吸也随之起伏。请注意感受您的身体是如何放松下来的，紧张感是怎样慢慢消失的。放松身体的各个部分，随着吊床摇摆放下所有的思绪。

想了解更多相关信息，您可以参阅: https://www.therapistaid.com/worksheets/family-mindfulness-schedule.pdf

感谢辅导老师团队对此文的贡献

Mindfulness is a great method to help you release your stress, improve your emotional awareness and focus on the reality. It could be practice in a variety of ways. You can enjoy it by yourself or have a family time together.

Below you will find mindfulness techniques from an article that you can practice by yourself or with your family during a busy daily routine. Focus on doing one technique very well each day, rather than trying to do many.

Waking Up

When you wake up, take a few moments to explore the morning and your body through your senses. It helps you to avoid getting up hastily or checking your cell phone.

Five Senses. Try to name things you see, hear, feel, taste, and smell. Do you notice how soft is your pillow? Can you see the light is trying to come to your room through the curtain? Is the smell of breakfast coming around you?

Body Scan. Wake up your sensations by scanning your body. For example, starting from your head down to your toes. Notice your brain is probably working slow, the cool air on your face, or the warm comfy feeling in your blankets.

Meals

Mindful Check-In. During this special time, taking care of everyone’s emotional needs is very important. Check in with each other while having meals by asking some simple questions. For example, how are you feeling today, or what is something fun we can do together.

Mindful Eating. Rather than rushing through a meal, or watching TV show in the same time, eat slowly and mindfully. Notice how the food looks, and how it smells. What does it taste like? What does the food feel like on your tongue? You can write down some notes of how you feel about the food. You may find you have different feelings about the same food in different time or mood.

Square Breathing. It is a great way to calm our mind down with breathing. You are going to use your finger to draw a square in the air, and every line you draw, you will take an action of breathing: breath in, hold breath, breath out, and pause. Time each step to last about four seconds. Repeat this for about 5 minutes to help you focus in the present moment.

Bedtime

Progressive Muscle Relaxation. This activity below will help you relax the body for sleep. Read the following script slowly, allowing time for practice.

Pretend like you are in a quiet dark room, laying on a hammock, covered with soft blankets, and wearing a pair of soft socks. The hammock is swaying slowly, your breath is going up and down with it. Notice how your body feel comfortable and the tension has gone away. Relax every part of your body, let your thoughts sway away with the hammock.

For more information on this, you can go to: https://www.therapistaid.com/worksheets/family-mindfulness-schedule.pdf

Special thanks to our school counselors for this article.