Course

About this course

Written by the Oxford Mindfulness Centre

Mindfulness is a well-researched, secular and effective means of alleviating stress, anxiety and depression, and promoting well-being and flourishing. This practical course has been designed specifically with the needs of students in mind. Skills for supporting top performance and good mental health will be taught in eight weekly classes.

The course is based on the best-selling book, “Mindfulness: a Practical Guide to Finding Peace in a Frantic World”, by Mark Williams and Danny Penman. It is suitable for anyone who wants a structured, practical, and highly accessible introduction to mindfulness. It is appropriate for people new to mindfulness, anyone who has tried mindfulness apps or perhaps read a book and wants the structure of a course led by a trained teacher.

What will I learn?

You will learn to cultivate mindfulness on two levels: First and foremost are the core mindfulness meditation practices. You will be taught a series of simple daily meditations that can be done almost anywhere. Some are as short as 3 minutes, while others may take 15 minutes. Second, mindfulness encourages you to break some of the unconscious habits of thinking and behaving that stop you living your life to the full. Many judgmental and self-critical thoughts arise out of habitual ways of thinking and acting. By breaking with unhelpful daily routines you’ll progressively dissolve some of these negative thinking patterns and become more mindful and aware.

You can read more about how a provision of mindfulness training could be an effective component of a wider student mental health strategy in this research.

關於本課程

英文版由牛津大學靜觀中心撰寫

靜觀/正念是一種經過充分研究的、世俗的、有效的緩解壓力、焦慮和抑鬱的技能，並促進幸福和心理健康。這個實用的課程是專門為學生的需要而設計的。支持最佳表現和良好心理健康的技能將在每周八次的課程中教授。

該課程是基於馬克-威廉姆斯和丹尼-彭曼的暢銷書《正念：在瘋狂的世界中尋找和平的實用指南》。它適合剛接觸靜觀的人，也適合已經嘗試過靜觀應用程序或可能讀過一本書的人，並希望由受過培訓的老師帶領的課程。

我將學到什麼？

你將學習如何在兩個層面上培養靜觀。首先，最重要的是核心靜觀冥想練習。我們將教你一系列簡單的日常冥想，這些冥想幾乎可以在任何地方進行。有些短至3分鐘，而有些則可能需要15分鐘。第二，靜觀鼓勵你打破一些無意識的思維和行為習慣，這些習慣阻止你健康地生活。許多評判性和自我批評性的想法來自於習慣性的思維和行為方式。通過打破無益的日常習慣，你將逐步消解其中一些消極的思維模式，並變得更有思想和意識。

你可以在這項研究中閱讀更多關於提供靜觀訓練如何成為更廣泛的學生心理健康戰略的有效組成部分。