【教師關懷】上海美達菲學校正念工作坊：靜心當下，提升自我
教師關懷
在繁忙的教育工作中，教師們不僅需要提升專業(yè)能力，也需要身心呵護與支持。為了幫助教師們減輕工作壓力，應對生活中的挑戰(zhàn)，2024年11月7日，上海美達菲學校的專職心理教師黃芷芷帶領教師們進行了一場正念練習。通過分享正念理念和技巧，提升教師們對自我的關懷。
In the midst of the busy educational work, teachers not only need to enhance their professional skills but also require care and support for their mental and physical well-being. To help teachers relieve work-related stress and face life’s challenges, on November 7, 2024, Huang Zhizhi, a full-time psychological counselor at Shanghai MacDuffieSchool, led a mindfulness practice for the teachers. By sharing mindfulness concepts and techniques, she aimed to enhance teachers’ self-compassion and care.
什么是正念？
正念是一種覺察和接納的練習方式，是不加評判、溫和、好奇、善意地覺察當下發(fā)生的一切，包括我們自己身心的狀態(tài)及周遭環(huán)境中的人和事。通過正念練習，教師們可以更深入地理解自我，在日常生活中做出更明智的回應，增強應對困境和挑戰(zhàn)的能力。
Mindfulness is a practice of awareness and acceptance. It means acceptingeverything happening in the present moment bygentle, non-judgmental, curious, and kind observation. It includesour own physical and mental states as well as the people and events in our surroundings. Through mindfulness practice, teachers can gain a deeper understanding of themselves, make wiser responses in daily life, and strengthen their ability to handle difficulties and challenges.
正念工作坊亮點回顧
1.正念靜坐：安定內心，感受當下
黃老師首先為教師們介紹了正念的基本理念和其對身心健康的積極作用。接著，她帶領大家進行了一次正念靜坐練習。教師們安靜地坐下，慢慢閉上雙眼，在寧靜的氛圍中專注自身。隨著練習的深入，大家逐漸感受到內心的平靜，原本的焦躁情緒也隨之化解。
Ms. Huang first introduced the teachers to the basic principles of mindfulness and its positive effects on mental and physical well-being. She then guided everyone through a mindfulness meditation practice. The teachers sat quietly, gradually closing their eyes and focusing on themselves in a tranquil atmosphere. As the practice deepened, they began to feel a sense of inner calm, and their initial feelings of anxiety gradually dissolved.
2.身體掃描：快速放松，釋放壓力
為了幫助教師們進一步放松，黃老師帶領大家進行了身體掃描練習。這是一種專注身體部位的練習，有助于快速進入深度放松狀態(tài)。短短十分鐘的身體掃描，讓教師們有效清除一整天的勞累和壓力，為身心“充電”，獲得了“高質量”的放松體驗。
To help the teachers relax further, Ms. Huang led them through a body scan exercise. This practice involves focusing on different parts of the body, helping participants quickly reach a state of deep relaxation. In just ten minutes, the body scan allowed the teachers to effectively clear away the day’s fatigue and stress, rechargingboth mind and body, and providing a high-qualityrelaxation experience.
3.腹式呼吸法：增強覺知，修復神經(jīng)系統(tǒng)
在掌握基礎的正念技巧后，黃老師引導大家學習腹式呼吸法。這種呼吸法能夠讓大家把注意力集中在呼吸上，幫助恢復神經(jīng)系統(tǒng)的平衡，強化意識與身體的連接。通過有意識地深呼吸，教師們能夠感受到內心的平靜，從而提升日常生活中的自我覺知力。
After mastering basic mindfulness techniques, Ms. Huang guided teachersin learning diaphragmatic breathing. This breathing technique helps focus attention on the breath, aids in restoring balance to the nervous system, and strengthens the connection between mind and body. Through intentional deep breathing, the teachers were able to experience inner calm, thereby enhancing self-awareness in their daily lives.
4.正念冥想：沉浸瞬間，感受生命
活動的最后，教師們在舒緩的音樂中進行了一場正念冥想練習。大家閉上眼睛，感受著空氣進出身體的微妙變化，放下對未來的焦慮和對過去的執(zhí)著，真切地享受這一刻的寧靜。
At the end of the session, the teachers engaged in a mindfulness meditation practice accompanied by soothing music. With their eyes closed, they focused on the subtle sensations of air entering and leaving their bodies, letting go of worries about the future and attachments to the past, and truly enjoying the tranquility of the present moment.
輕裝上陣，珍惜當下
此次正念練習帶給教師們的不僅是一場心靈的洗禮，更是一份面向未來的力量。教師們在這次體驗中學會了如何在繁忙的工作和生活中保持內心的寧靜，如何在壓力之下調節(jié)自己。希望在未來，正念可以成為每位教師日常生活中的一部分，幫助他們以更從容的心態(tài)面對教育工作和生活的挑戰(zhàn)。
This mindfulness practice provided the teachers not only with a cleansing of the soul but also with a source of strength for the future. Through this experience, they learned how to maintain inner calmunderbusy work and life, and how to regulate themselves under pressure. It is hoped that, in the future, mindfulness will become a part of each teacher’s daily life, helping them to face the challenges of education and life with a more composed mindset.