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所在平台: Udemy |
课程主页: https://www.udemy.com/course/mindfulness-course/
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课程名称：正念基本实践者课程 课程概述： 《正念基本实践者课程》将为您自信而简明地指引通往更加快乐和和谐的生活。您将学习正念的具体含义及其对我们的益处，以及将正念融入日常活动的实用方法。课程中介绍了一系列冥想技巧，并重点关注如何建立和维持个人冥想实践。该课程提供了学习和有效实践正念所需的基础知识。课程讲师达伦·科克本是一位公认的正念专家和作者，他凭借数十年的个人实践经验，总结出核心要素，提供一系列易于消化和愉悦的讲座。课程结合视频、音频、引导冥想、文章、练习以及免费外部资源的链接，旨在增强您的学习体验，并为未来参考提供终身访问的权限。 通过参加课程，您将获得以下益处： - 缓解压力和抑郁 - 提升幸福感和身心健康 - 通过培养平静减轻焦虑 - 增强积极性 - 平复繁忙的思绪 - 提高睡眠质量 - 提升自我及他人的存在感和意识 - 促进自我及他人和情况的接受和善意 - 改善人际关系和倾听技巧，帮助您应对困难关系 - 增强应对健康问题的韧性和接受能力 - 降低未来健康问题的风险 - 提高注意力和记忆力 - 促进创造力和解决问题的能力 - 学习多种不同的正念技巧和模型 - 将正念融入日常生活 - 将正念实践融入工作 - 学习如何有意识地使用数字设备（如手机和电脑） - 学习不同类型的冥想 - 接受全面和实用的冥想技巧培训，建立家庭练习 - 利用数字设备和互联网支持您的正念和冥想练习 - 享受定期的个人冥想实践 - 调整生活方式和行为，使正念练习更加容易 - 配置您的生活，以便长期保持正念实践 课程结构如下： 第1部分 - 介绍 第2部分 - 什么是正念？了解正念、与正念相对的状态、接受与善意、实用练习：初步正念实践 第3部分 - 正念的益处：心理、身体、关系、精神方面的好处及其实用练习 第4部分 - 正念模型：培养正念的三种方法、心智的两种模式、四个A 第5部分 - 如何在日常生活中保持正念：使用呼吸、利用身体内的能量、微冥想等 第6部分 - 冥想：冥想的定义、冥想姿势、各种冥想技巧 第7部分 - 原谅自己和他人：原谅与正念的关系及实用练习 第8部分 - 关系中的正念：正念沟通、应对困难人的方法 第9部分 - 简化生活：简化与正念的关系及实用练习 第10部分 - 有意识地使用数字设备：与数字领域的正念关系及实用技巧 第11部分 - 课程总结与进一步学习：复习目标、祝贺您完成课程 第12部分 - 奖励讲座及免费资源分享 参加本课程，您将掌握实用的正念技巧，提升生活质量，改善心理健康。
The Mindfulness Essentials Practitioner Course confidently and concisely guides you to a happier and more harmonious life. You'll learn exactly what mindfulness is, how it benefits us, and practical ways to bring mindfulness into everyday activities. A range of meditation techniques are introduced with a focus on how to build and sustain your personal meditation practice. This course provides the essentials to enable you to learn and practice mindfulness effectively. The teacher, Darren Cockburn, is a recognised mindfulness expert and author. He draws upon decades of experience in personal mindfulness practice. After training thousands of people, he's now distilled the teachings down to the core essentials in a series of digestible and enjoyable lectures. The course combines video, audio, guided meditations, articles, exercises and links to a collection of free external resources that complement your learning. Offering lifetime access to all materials for future reference.Here are the benefits you'll receive through signing up and learning with Darren on this course:Relieve stress and depressionEnhance your happiness and well beingReduce anxiety through cultivating calmnessEnhance positivityQuieten a busy mindImprove sleep qualityHigher levels of presence and awareness of yourself and othersBring about acceptance and kindness to yourself, others and situationsBetter relationships and listening skills helping you build relationships and deal with difficult peopleIncrease your resilience and acceptance of active health issuesReduce the likelihood of future health issuesImprove concentration and memoryGreater creativity and problem solvingLearn a range of different mindfulness techniques and modelsIntegrate mindfulness into your everyday activitiesIntegrate your mindfulness practice into your workLearn how to use your digital devices (like phones and laptops) consciouslyLearn different types of meditationReceive holistic and practical training on meditation technique and setting up a home practiceUse digital devices and the Internet to support your mindfulness and meditation practiceEnjoy a regular personal meditation practiceAdjust your life situation and behaviours to make mindfulness easier to practiseConfigure your life so that you can sustain your mindfulness practice over the longer termThe course is structured as follows:Section 1 - IntroductionSection 2 - What is mindfulness?What is mindfulnessThe opposite to mindfulness - lost in thoughtAcceptance and kindnessPractical Exercise: Introductory mindfulness practicePractical Exercise: What are your objectives?Section 2 notesSection 3 - Mindfulness benefitsBenefits - MindBenefits - BodyBenefits - RelationshipsBenefits - SpiritualPractical Exercise: How can mindfulness benefit you?Section 3 - NotesSection 4 - Mindfulness ModelsThree Ways to Cultivate MindfulnessThe Two Modes of the MindThe Four A'sSection 4 - NotesSection 5 - How to be Mindful in Everyday LifeUsing the breathUsing energy within bodyMicro meditationsSelecting the right environmentsMindfulness within simple activitiesUtilising space and silenceUsing the environment around youCreating mindful remindersPractical Exercise: Creating your own everyday practiceSection 6 - MeditationWhat is meditation?Meditation postureMindful Breathing meditationLoving Kindness meditationJust Being meditationMindfulness & meditation hindrancesMindfulness & meditation hindrances - tableSetting up your meditation practiceSection 7 - Forgiving yourself and othersHow forgiveness relates to mindfulnessPractical exercise: Forgiving yourselfPractical exercise: Forgiving othersSection 8 - Mindfulness in relationshipsMindful communicationHow to deal with difficult peopleSection 9 - Simplifying LifeThe connection between simplification and mindfulnessObtain and retain only what you needDo only what needs to be donePractical Exercise: Assets and activities auditSection 10 - Using Digital Devices MindfullyMindfulness and the Digital Realm7 Principles for Conscious Digital UsageArticle - 7 Principles for Conscious Digital UsageArticle - 12 Tips to stay mindful when using your phone or other devicesPractical Exercise: Using digital devices mindfullySection 11 - Course completion and further learningObjectives reviewCongratulations!!!!Section 12 - Bonus Lecture including free resources
