
陪着笑,耐心沟通,内心却有一万只草泥马在躁动不安;
有好多目标想实现,却因为拖延症越发焦虑,难以入眠;
无数次想发火,但理智告诉自己不可以,克制到胸闷;
一边吐槽工作领导,一边熬着夜加着班,满脸油光;
…….
有多少人,正像这样生活着,无论有多大压力、多少不情愿、多少焦虑、多少不爽与不开心,都选择克制,事后也
不会再回头去看看那时的自己,若无其事地,依然每天面带微笑,或是神情麻木地,扮演着社会给我们设定的各种
角色,或许你我都是。
嘴上说着要爱自己,心里却比谁都忽视自己的感受。
可是,你可曾知道,这些情绪与内心需求,并不会因为我们的视而不见与克制而消失,相反,它们会让我们的心理
亚健康。
如同身体亚健康一样,处于心理亚健康我们,常常会陷入这样无力的泥塘:
莫名其妙地冲亲近的人发火,事后后悔却总也控制不住;
对生活、未来充满了无力感与心焦感,可是也不知道怎么办;
越来越懒散,越来越无所谓,越来越难开心起来;
拖延症越来越严重,开始自责自己,觉得自己可能真的不行;
注意力没法集中,常忘事,感叹自己是不是真的老了;
……
长时间处于这种状态,心理的亚健康不仅可能引发失眠、抑郁等严重的心理问题,甚至引发伤人伤己的过激行为。
而最值得注意的是,心理亚健康常常还伴随着身体的不适感,对每一个人来说是都是一个危险的临界点,稍有不慎,
就会踏破这最后的防线,掉进疾病的黑洞里,严重的还会威胁生命安全。
美国哈里斯调查中心发布的调查显示,人一生 60%~90%的疾病都可能与负面情绪处理不当有关。中医中也早就阐述
过“怒伤肝、喜伤心、思伤脾、忧伤肺、恐伤肾”。
因乳腺癌早早离开我们的着名青年女歌手,曾在生前录过一段视频,她说:“我的病就是在我那段极度郁闷的时期得
的,在你特别郁闷的时候它一定会找一个出处,要么身体出现问题,要么精神出现问题,所以人一定要想开点儿。”
这或许是她用自己的伤痛,在离开前给我们敲响的一个警钟。然而,却依然有很多人在选择无视自己的内心感受。
– 中国有 38.2%的人有各类睡眠障碍;
– 中国每 16 个人中就有一个人抑郁;
– 因亚健康有猝死风险的人占白领人群一半以上;
世界真的会惩罚,那些总是忽视自己内心的人。
年轻和奋斗从来不是我们的资本,身心健康才是。好在如同需要通过锻炼保持身体健康一样,心理健康也可以通过
练习来习得。
正念冥想,就是目前被心理学界公认的,能够快速、有效地疗愈现代人心理亚健康状态的最有效途径。它能在忙碌
高压的工作生活中,随时随地帮你按个暂停键,抽点时间关注自己内心的感受,帮你放松身心!
美国《时代》杂志曾两次将正念/冥想作为封面报道。美国的知名公司包括谷歌,推特,Salesforce 都长期开有正念
培训课程。牛津大学有专门研究正念的正念中心,斯坦福大学有一整栋冥想中心。连 NBA 篮球明星科比·布莱恩特,
勒布朗·詹姆斯都持续接受正念训练。在财富 500 强高管、美国国防部高级官员中广为流传,摩根大通甚至建议客户
通过正念来进行投资活动。
正念已成为欧美主流社会的一种健康生活方式。
我们也是时候,给忙碌高压的生活按个暂停键,每天腾出 10 分钟,用正念去关注当下自己的内心感受与需求,去
拥抱更健康的身心,让生活更有品质,工作更高效。
这一次,壹心理和睿心合作,带来了由中西方顶级名师联手打造的系统课程《每日正念》。每天仅需 10 分钟,用最
清晰的声音、最舒缓的音乐、最耐心的引导,带你放松自己、缓解负面情绪、疗愈身心的亚健康状态。过更好的生
活,做更健康的你!
01 正念/冥想适合每一个人
它并不神秘,也不等同通常误解的静坐。当我们有意的把注意力放在当下的情绪,想法和感受上时,我们就在一种
正念的状态,每天只需 10 分钟,午休时、公交上、下班洗澡后……利用碎片化时间,生活中随时随处都可练习正念。
02 正念/冥想是新时代的身心科学
《科学》杂志 2010 年刊发的哈佛大学研究表明,成年人的 48%时间都在走神,而走神的心往往更不快乐。正念的练
习就是让我们升级我们的大脑,增强对当下的觉察力,从而更好地管理情绪,掌控注意力,做出明晰的更优决策,
也能更好地放松减压和优化睡眠。
03 最正宗最全面的正念练习,最权威的国内外师资团队
美国最科学、最完善的原版课程授权,强大的资深中文导师录制,让你接受最系统全面的正念入门冥想训练,最具
有普适性的身心健康工具。
04
阶梯式训练法,一步步获得身心平衡与健康
从入门到进阶,通过对专注力、思维模式、情绪调节方式的正念训练,有效的管理当下的情绪感受,引导自己的身
心状态朝着更积极、健康的方向转变。
▍课程收获
1、每天只需 10 分钟,系统入门正念,让身心更健康
改善失眠,有效地提升睡眠质量。
释放压力,学会放松和愉悦自我。
情绪管理,解决不良情绪的干扰。
高效专注,提升工作学习的效率。
2、全面升级你的大脑,提高 3 种核心能力
研究表明,长期联系正念冥想的人,能够有效地提升注意力、创造力、记忆力三种大脑的核心能力,拥有更卓越的
认知整合能力。
3、掌握 40+的实用放松技巧,疗愈身心不适
每节课匹配课堂体验和冥想练习,在老师带领下即学即用,实时获得身心反馈,深度感知自己的变化。
▍适合谁听
– 睡眠不好、深受失眠困扰的亚健康人群
– 常常分心、无法专心致志的拖延症患者
– 外界信息嘈杂、思路常被打断的创意人
– 长期被焦虑困扰、精力疲惫的高压人群
– 追求身心的幸福与宁静的冥想练习者
– 探索真我,成为更好更积极自己的你
▍课程大纲
40 天的身心疗愈之旅
每天 10 分钟,重获身心的平衡和健康
第一章:正念基础
第 1 天-正念基础 | 进入当下(处在当下的人最幸福)
第 2 天-正念基础 | 有意识的放松
第 3 天-正念基础 | 回到你的五感
第 4 天-正念基础 |友善的态度
第 5 天-正念基础 | 正念呼吸
第 6 天-正念基础 | 伴随呼吸的平静和稳定
第 7 天-正念基础 | 数呼吸
第 8 天-正念基础 | 深入专注力
第 9 天-正念基础 | 身体的正念
第 10 天-正念基础 | 由内而外的感受
第 11 天-正念基础 | 身体扫描
第 12 天-正念基础 | 命名感受
第 13 天-正念基础 | 应对强烈的感受
第二章:情商
第 14 天-情商 | 正念和情绪
第 15 天-情商 | 命名情绪
第 16 天-情商 | 应对困难情绪
第 17 天-情商 | 培养积极情绪
第 18 天-情商 | 认出念头的不断产生
第 19 天-情商 | 和念头的智慧关系
第 20 天-情商 | 念头下的生活
第 21 天-情商 | 超越念头
第 22 天-韧性、疗愈和内在自由 | 正念:核心练习
第三章:韧性、疗愈和内在自由
第 23 天-韧性、疗愈和内在自由 | 自我评判和自我关怀
第 24 天-韧性、疗愈和内在自由 | RAIN
第 25 天-韧性、疗愈和内在自由 | 情绪和内在资源
第 26 天-韧性、疗愈和内在自由 | 初学者的心
第 27 天-韧性、疗愈和内在自由 | 无边无际的觉知
第 28 天-韧性、疗愈和内在自由 | 平等心
第 29 天-韧性、疗愈和内在自由 | 我是谁?(对觉知的正念)
第四章:正念生活
第 30 天-正念生活 | 同理心和慈悲心
第 31 天-正念生活 | 宽恕
第 32 天-正念生活 | 看见善性
第 33 天-正念生活 | 意图
第 34 天-正念生活 | 冲突
第 35 天-正念生活 | 倾听
第 36 天-正念生活 | 正念的讲
第 37 天-正念生活 | 信任和存在于你的存在
第 38 天-正念生活 | 慷慨和服务
第 39 天-正念生活 | 培育感恩的心
第 40 天-正念生活 | 期许和愿景
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