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所在平台: Udemy |
课程主页: https://www.udemy.com/course/3-easy-meditation-techniques-to-reduce-stress/
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课程名称：三种简单的冥想技巧以降低压力 课程概述：在本课程中，您将学习三种简单的冥想技巧，这些技巧能够在五分钟内有效地降低压力。根据梅奥诊所的研究，冥想被认为是一种简单而快速的减压方式。冥想可以帮助您获得内心的平静、安宁与平衡，从而有利于您的情绪健康和整体健康。这些益处在冥想结束后仍会持续，帮助您在日常生活中以更平和的心态应对，并可能有助于管理某些医疗状况的症状。 在心理学中，冥想被定义为一系列旨在让实践者熟悉特定心理过程的心理训练活动。冥想通常分为三种模式： 1. 专注：将注意力集中在一个单一对象上（专注注意冥想）。 2. 观察：注意当下体验中突出的事物，而不让注意力停留在任何特定事物上（开放监控冥想）。 3. 觉知：保持意识的存在，不被外界分心，也不与特定的焦点或观察进行互动。 冥想的其他特点包括： - 冥想是一种个人练习，即使是群体中进行（例如在冥想静修）。 - 冥想通常是在闭眼的情况下进行，但也有开放眼睛的冥想风格（如坐禅和Trataka）。 - 冥想通常涉及身体的静止，但也有走路冥想等方式，可以在其他活动中融入正念。 本课程将重点介绍三种冥想技巧： 1. 正念冥想 2. 替代呼吸 3. 视觉化 一旦您掌握了这些技巧，就可以开始练习清空思绪和进行冥想。希望通过这些练习，您能在日常生活中更好地应对压力。
Learn three easy meditation techniques to reduce stress in less than five minutes. According to the Mayo Clinic, Meditation: A simple, fast way to reduce stress; Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions. What is the definition of meditation in Psychology?According to an article published by, Live & Dare, "What is meditation?", meditation is defined as "a family of mental training practices that are designed to familiarize the practitioner with specific types of mental processes" (source).Meditation is practiced in one of three modes:Concentration: focusing attention on a single object, internal or external (focused attention meditation)Observation: paying attention to whatever is predominant in your experience in the present moment, without allowing the attention to get stuck on any particular thing (open monitoring meditation)Awareness: allowing awareness to remain present, undistracted and not engaged with either focusing or observingOther characteristics of meditation include:Meditation is an individual practice, even if done in groups (such as in a meditation retreat).Meditation is often done with eyes closed, but not always (Zazen and Trataka, for example, are open-eye styles of meditation)Meditation usually involves bodily stillness. But there are also ways to do walking meditation, and to integrate mindfulness in other activities.There are nine popular types of meditation practice:mindfulness meditationspiritual meditationfocused meditationmovement meditationmantra meditationtranscendental meditationprogressive relaxationloving-kindness meditationvisualization meditationNot all meditation styles are right for everyone. These practices require different skills and mindsets.We will focus on three techniques in this course.MindfulnessAlternative BreathingVisualizationOnce you have mastered these techniques, it is time for you to practice clearing your mind and meditate.
