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关于正念(3)| 在日常生活中练习正念

5

Become More Mindful in Your Everyday Life.

在日常生活里变得更加正念

“1

正念进食


无论是吃饭的时候刷手机还是为了情绪满足而很想吃东西,不正念的进食方式是普遍的。这些进食方式可能会导致一些问题,例如过量进食以及摄入过多糖分。


练习对自己怎么喂饱身体这件事变得更加正念。尝试不在吃东西的时候同时做其他事情。当你在吃东西的时候,和你的食物在一起,在当下,体验食物带来的感受。


对自己吃的每一口都关注。慢慢咀嚼你的食物以及细细品尝食物的味道。


当你感到饱的时候,关注到你身体的信号,注意到你碗里还有什么食物。当你在进食的时候更有意图地意识到自己在吃什么,你会更加注意到自己用多少营养去喂饱着自己的身体。


Practice Mindful Eating

Whether you eat while you scroll through your phone or you reach for food for emotional comfort, mindless eating is common. And it can contribute to a host of problems, like overeating and consuming too much sugar.


Practice becoming more mindful about how you fuel your body. Resist the urge to multi-task while you eat. When you eat, be present with your food.


Pay attention to each bite that you're taking. Chew your food slowly and savor the taste.


Notice your body's signals about when you're getting full and pay more attention to what's on your plate. When you become more intentional about what you're eating, you'll be better equipped to focus on fueling your body with the nutrition it needs.




“2

正念化的互动


无论你是在和你的伴侣、你的孩子,还是你的同事互动,正念交往都很重要。


关系中的正念在于不带批判的观察对方在做什么。也在于在谈话中,投入,呆在当下。


例如,相比于滑手机,不如试试在你与他人的互动中给予专一的注意力。又例如,相比于只是想着怎么反驳他人的观点,不如在听别人说话的时候尝试认真倾听他们想传达的信息。


通过关注自己不同时刻的感受,认真地倾听,学习着以更正念的方式(而不是生气的方式)来回复他人的观点,你可以变得更加“正念”


Be Mindful in Your Interactions

Whether you're interacting with your partner, your children, or a colleague, mindful interactions are important.


Mindfulness in a relationship is about observing what the other person is doing in a non-judgmental way. It's also about staying present in the moment during your conversations.


So rather than scroll through your phone while you're with someone, give them your undivided attention. And instead of crafting your rebuttal while they're sharing their opinion, seek to really hear their message.


You can become more mindful by paying attention to the way you're feeling, listening carefully, and learning to respond to others in a more mindful manner (rather than reacting out of anger).


“3

正念地参与活动


你有没有试过在洗澡的时候突然疑惑自己刚刚洗头了没有?或者有没有试过忘记为什么自己走进某个房间?这些都表示你的脑子里想着很多事情,在那些当下并不正念。


幸运的是,你有很多机会在日常里改善这一点。


走路的时候,做园艺的时候,吃巧克力的时候,以及有很多其他的活动可以练习正念。你只需要在做这些事时提高自己的觉察。


这个意味着关注在当下的时刻,关注身体感受,充分察觉到自己在做什么,放开那些对过去和未来的想法和焦虑。


我们可以用清洁房子来作为例子。首先,把你所做的事情看作正面事件,是一个可以加深自我理解和压力疏导的一项练习,而不是一个简单的杂务。然后,当你在进行清洁的时候,聚焦于你正在做的事情,除此无它。


Engage in Activities Mindfully

Do you ever have trouble recalling whether you washed your hair already when you're in the shower? Or do you sometimes forget why you walked into a certain room? Those are signs that you have a lot of things going on in your mind and you aren't being mindful.


Fortunately, you can improve at this and there are many opportunities to practice throughout the day.


Walking, gardening, eating chocolate, and many other activities can be opportunities to practice mindfulness. You just have to perform them with a heightened sense of awareness.


This means focusing on the present moment, tuning into physical sensations, being fully aware of everything you do, and letting go of thoughts of the future or anxiety over the past.


Take cleaning the house, for example. Start by viewing your work as a positive event—an exercise in self-understanding and stress relief, rather than simply as a chore. Then, as you clean, focus on what you are doing as you are doing it—and nothing else.

当你洗碗的时候,感受那暖暖的、充满泡沫的水在你手上的感觉;当你把吸尘器推往地板的时候,感受吸尘器运作时带来的震动;当你在折衣服的时候,感受衣服刚从干衣机里取出来那留下的温暖;当你把不需要的物品放进捐赠箱的时候,感受那一份自由。


另一个在日常生活里练习正念的机会是在听音乐的时候。认真地关注于声音以及每个音符带来的震动,那些音乐给你营造的感受融合在你的心里,以及其他一些当下的触动。


在你的每一天里,找到让你更加正念的一些机会。不管是在坐地铁,或是在洗热水澡,尝试完整地察觉你当下在做的事情以及当下在你身边发生着什么。


当你的思绪在漫游,恭喜你察觉得到,可以温和地把你的注意力带回到当下的这个时刻。


Feel the warm, soapy water on your hands as you wash dishes; experience the vibrations of the vacuum cleaner as you push it over the floor; enjoy the warmth of fresh-from-the-dryer laundry as you fold it; feel the freedom of letting go of unneeded objects as you put them in a box for donation.


Another opportunity to practice mindfulness in your everyday life is when you're listening to music. Really focus on the sound and vibration of each note, the feelings that the music stirs up within you, and other in-the-moment sensations.


Throughout your day, look for opportunities to be more mindful. Whether you're riding in the subway or you're taking a hot shower, try to be fully of aware of what you're doing and what's happening around you.


When your mind wanders, congratulate yourself for noticing and gently bring your attention back to the current moment.


“4

每一天里的“暂停键”


当你的每一天里有不同的任务流转着来,你很难保持正念的心态。你可以通过在每日的一些时刻按下“暂停键”来练习一些基础的正念训练,保持在正念的轨道上。


作为习惯,你可以在每天的一些特定的时刻花几分钟练习用正念,就像吃饭的时候,或取车的时候。又或者,可以规划一个时间练习冥想或瑜伽。


你也可以习惯着,把关注呼吸作为你难过或者焦虑时做的事情。呼吸技巧可以有平静的效果,以及帮助你在当下感到安心、镇静。


渐进式肌肉放松是另一项你可以日常练习的正念活动。很简单,收紧和放松你的肌肉,每次针对一组肌肉。通过练习,你会熟悉自己的身体,当你收紧某一部分肌肉时,你会认得。


Pause Throughout the Day

As you move from one activity to the next throughout the day, it can be tough to stay mindful. You can get back on track by pausing throughout the day to practice a few basic mindfulness exercises.


You might make it a habit to spend a few minutes being mindful at certain times of the day, like during meals or when you're getting the car. Or, you might schedule a time to practice meditation or yoga.


You can also make it a habit to practice focus on your breathing when you're upset or anxious. Breathing techniques can have a calming effect and help you stay grounded in the present moment.


Progressive muscle relaxation is another exercise you might practice throughout the day. Simply, work on tensing and relaxing your muscles, one muscle group at a time. With practice, you'll learn to recognize when you're tensing up certain parts of your body.



A Word From Verywell.

最后的一些话

正念需要练习和坚持。没有人一开始就擅长正念。你的思绪很可能不断地到处飘荡。


但是,随着耐心和练习,你会做得越来越好。到后面,你会发现你可以更好的用正念的方式生活并且享受它带来的好处,例如,压力变小、心理健康改善、人际关系改善,总体而言也更开心。


Mindfulness takes practice and effort. No one is good at it when they first start. Your mind is likely to wander repeatedly.


But, with practice and patience, you'll get better. And eventually, you'll recognize that you're living a more mindful life and you'll be free to enjoy benefits, like decreased stress, better mental health, better relationships, and greater overall happiness.


本文转自克拉心理公众号



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