【教师关怀】上海美达菲学校正念工作坊：静心当下，提升自我

教师关怀

在繁忙的教育工作中，教师们不仅需要提升专业能力，也需要身心呵护与支持。为了帮助教师们减轻工作压力，应对生活中的挑战，2024年11月7日，上海美达菲学校的专职心理教师黄芷芷带领教师们进行了一场正念练习。通过分享正念理念和技巧，提升教师们对自我的关怀。

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？

正念是一种觉察和接纳的练习方式，是不加评判、温和、好奇、善意地觉察当下发生的一切，包括我们自己身心的状态及周遭环境中的人和事。通过正念练习，教师们可以更深入地理解自我，在日常生活中做出更明智的回应，增强应对困境和挑战的能力。

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.

正念工作坊亮点回顾

1.正念静坐：安定内心，感受当下

黄老师首先为教师们介绍了正念的基本理念和其对身心健康的积极作用。接着，她带领大家进行了一次正念静坐练习。教师们安静地坐下，慢慢闭上双眼，在宁静的氛围中专注自身。随着练习的深入，大家逐渐感受到内心的平静，原本的焦躁情绪也随之化解。

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.身体扫描：快速放松，释放压力

为了帮助教师们进一步放松，黄老师带领大家进行了身体扫描练习。这是一种专注身体部位的练习，有助于快速进入深度放松状态。短短十分钟的身体扫描，让教师们有效清除一整天的劳累和压力，为身心“充电”，获得了“高质量”的放松体验。

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：增强觉知，修复神经系统

在掌握基础的正念技巧后，黄老师引导大家学习腹式呼吸法。这种呼吸法能够让大家把注意力集中在呼吸上，帮助恢复神经系统的平衡，强化意识与身体的连接。通过有意识地深呼吸，教师们能够感受到内心的平静，从而提升日常生活中的自我觉知力。

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：沉浸瞬间，感受生命

活动的最后，教师们在舒缓的音乐中进行了一场正念冥想练习。大家闭上眼睛，感受着空气进出身体的微妙变化，放下对未来的焦虑和对过去的执着，真切地享受这一刻的宁静。

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.

轻装上阵，珍惜当下

此次正念练习带给教师们的不仅是一场心灵的洗礼，更是一份面向未来的力量。教师们在这次体验中学会了如何在繁忙的工作和生活中保持内心的宁静，如何在压力之下调节自己。希望在未来，正念可以成为每位教师日常生活中的一部分，帮助他们以更从容的心态面对教育工作和生活的挑战。

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.

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