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所在平台: Udemy |
课程主页: https://www.udemy.com/course/mindfulness-based-stress-reduction-course-with-certificate/
课程评论：没有评论
**课程总结：正念减压疗法 (Mindfulness-Based Stress Reduction)** 本课程深入探讨正念减压疗法 (MBSR)，旨在帮助学员有效管理压力、提升身心健康。课程内容涵盖广泛，主要包括： * **正念基础与实践：** * 理解什么是正念，并区分正念与传统冥想。 * 学习正念冥想、身体扫描练习、咒语冥想等多种冥想技巧。 * 将正念融入日常生活，如正念饮食、正念运动（包括瑜伽动作如“鸡翅式”、“颈部伸展”等）。 * **压力管理与心理健康：** * 认识压力的破坏性影响，并学习应对策略。 * 探讨大脑的神经可塑性，了解正念如何重塑大脑。 * 学习通过腹式呼吸、系统性放松技术来调节自主神经系统。 * 发展提升觉察力的意图，并学习“1分钟呼吸空间”等快速减压方法。 * 掌握“Chad技巧”来释放疼痛，以及如何与慢性疼痛和疾病共处。 * **情绪与认知转化：** * 学习理解和管理担忧，将担忧视为“时间的浪费”。 * 探索情绪智力与幽默在减压中的作用。 * 了解正念认知疗法 (MBCT) 和认知行为疗法 (CBT)。 * 学习如何看到习惯性倾向，并发现新的应对强烈情绪的方式。 * 体验当下时刻的接纳。 * **人际关系与沟通：** * 学习正念沟通，包括非暴力沟通的原理和应用。 * 探讨冲突解决的策略。 * 培养正念的态度。 * **综合应用与效益：** * 了解正念在谷歌等公司中的应用。 * 总结正念的诸多益处。 * 学习“5分钟茶道”等体验式练习。 本课程内容丰富，理论与实践并重，旨在帮助学员建立一套全面的正念减压体系，从而更积极、更健康地生活。
This course includes; mindfulness based cognitive therapy, mindfulness versus meditation, what it means to be mindful, mindfulness meditation, body-scan mindfulness exercise, mantra mindfulness meditation, how the brain rewires itself, cultivating an intention to increase your awareness, practicing meditation through on everyday act, mindful eating, autonomic nervous system, diaphragmatic breathing, systematic relaxation technique, devastating effects of stress, antidote to worry, mindfulness at google and other companies, using mindfulness to manage stress, what you can learn from mindful movement, being present with your body, embodying life experiences through movement and posture, see habitual tendencies as they play out, discover new ways to work with intensity, experience working with the present moment acceptance, mindful yoga exercises eg chicken wings, neck loosening cat stretch and more, process of communication, conflict resolution, mindful attitude, benefits of mindfulness, non-violent communication and apply, mindfulness and chronic pain, releasing pain, chad technique, choosing to live well with pain and illness, seeking the pleasant, ways to reduce stress, 1-minute breathing space, 5-minute tea ceremony, laughter and emotional intelligence, have a look at what MBCT is, CBT, why worry is a waste of time, developing awareness, mindful of breathing Buddhist meditation, bless your food and much much much much more...
