【正念舒壓好心情】 (5堂)

★正念課程著重在實作與討論，本課程應講師要求，不提供錄影回放，請學員報名前確認是否可上線參與課程，【報名前請務必詳細閱讀課程說明】。

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【報名前請務必詳細閱讀】

由於正念課程以「實作、經驗體驗與分享」為主，每堂課需「打開鏡頭進行互動交流」。因此請有興趣的朋友參考以下要求，若可做到，才考慮報名：

1- 有獨立安全的空間 ：

請勿在咖啡廳...等公共場所進行，嚴禁一邊開車一邊上課。

2- 上課全程開鏡頭 ：

經驗交流需有信任的關係，上課時需要打開鏡頭，並且不讓其他家人進入螢幕。

3- 尊重個人隱私 ：

第一節課會簽訂個人資訊保密協定（confidentiality），不對外透露成員私人訊息。

4- 需準時上下課 ：

每節課都會帶領練習，若遲到或早退，則無法完整學習到練習，也無法重新進行教學。

5- 不提供錄影回看 ：

由於實際體驗與經驗交流，為課程學習主軸，本課程不提供錄影回看。

【Please read carefully before registering】

Since this mindfulness course focuses on "practice, experience and sharing", students are required to turn on their cameras at all times for interactive communication. Therefore, for those who are interested, please refer to the following requirements and consider carefully before deciding to apply:

1- You must attend class in a safe and peaceful space:

Please do not attend class in public places such as cafes, etc. Driving while attending class is strictly forbidden.

2- Keep the camera on throughout the class:

The sharing among students requires trust. Your camera needs to be turned on during class at all times, and other family members are not allowed to appear on the screen.

3- Respect for personal privacy:

During the first class, you will need to sign a personal confidentiality agreement and members' private information will not be disclosed to the public.

4- You must be punctual to begin class and stay in class throughout:

There will be practice exercises in each class. If you arrive late or leave early, you will not be able to learn the practice completely, and the teacher will not be able to repeat the exercises.

5- There is no class recording:

Since the main focus of the class is live experience and sharing, this course will not provide video replay.

主講人：石世明

課程費用：USD $75

課程時間：

美西(GMT -7)：9/1. 8. 15. 22. 29  (Thu)  6-8:30PM

美東(GMT -4)：9/1. 8. 15. 22. 29  (Thu) 9-11:30PM  

亞洲 (GMT+8)：9/2. 9. 16. 23. 30  (Fri) 9-11:30AM 

正念減壓(Mindfulness-Based Stress Reduction，簡稱MBSR)與正念認知療法(Mindfulness-Based Cognitive Therapy，MBCT)，這兩個知名的正念八週課程，在美國和英國已有多年的發展歷史。MBSR針對現代人的壓力提供有效的練習處方，MBCT則是聚焦在如何因應情緒困擾。兩個課程對於壓力、情緒改善和身心平衡的效果，已經獲得許多實證研究支持。但MBSR和MBCT的標準課程要進行八週，並有一個一整天的靜心課，對於忙碌的人來說，不易抽出時間。

為了符合更多朋友的需求，本課程內容聚焦在壓力和情緒兩大主題，以根據多年的臨床教學和運用經驗，整合MBSR與MBCT兩大課程的關鍵概念與核心練習，成為這個五週的正念紓壓好心情課程，以循序漸進方式，引導成員轉化對壓力與負面情緒的態度，同時透過由淺入深的進程，體驗正念練習精隨，並在生活與工作中具體實踐。

通過五周課程，您能夠有系統培養專注與覺察力，清楚既有慣性運作如何導致身心失衡，從費力改變的情緒漩渦中抽離出來，為自己創造空間，與內在靜定力量連結，回到當下與生活中的美好相遇。

Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are two well-known mindfulness courses. In the United States and England, mindfulness training has become an effective practice to help people manage their stress and improve their overall well-being. Mindfulness therapy focuses on how to alleviate emotional distress. These two evidence-based programs improve emotional health and maintain mental balance. They are 8-weeks courses with 2.5-hour weekly classes, with a 1-day retreat. However, for those with busy lifestyles, it may not be easy to find time to participate.

Teacher Shi is a practicing Clinical Psychologist in Denver, Colorado in United States. He is also a certified Mindfulness-based Cognitive Therapy Teacher at Oxford Mindfulness Center. His stress reduction course will focus on how to use mindfulness for stress management and emotional health improvement. He will include the key concepts and core exercises of both MBSR and MBCT, using a step-by-step approach to teach you how to transform the way you deal with stress and negative emotions. He will lead students to practice meditation and mindfulness exercises. He will also teach students how to apply these skills in everyday life and their work environments. Through this series of five classes, Teacher Shi will guide students to systematically nurture their attention and awareness, understand how habitual responses lead to physical and mental imbalance. Come join us to learn how to pull yourself away from emotional distress, create a space for yourself and realize the Power of Now to connect to your inner peace and calm to live a better life. 

【課程帶領】
石世明臨床心理師

美國科羅拉多大學丹佛校區臨床心理學碩士

牛津大學正念中心培訓師資
狂亂世界靜心法師資訓練

正念照顧協會常務理事

著作:《抗癌自癒力：正念減壓8堂課》（天下生活）

譯作:《正念幸福力》(遠流)，《八週正念練習：走出憂鬱與情緒風暴》（張老師文化），《找回內心的寧靜：憂鬱症的正念認知療法（第二版）》（心靈工坊）