What is Mindfulness? 靜觀是什麼?
Mindfulness is a scientifically proven skill for improving one's mind and wellbeing. It originated from ancient contemplative wisdom, while modern Mindfulness-based interventions and curricula, notably MBSR, MBCT, MBCL/MSC, and IMP, etc., are secular, scientific, and evidence-based.
靜觀 (也稱正念)是一種經過科學驗證的改善身心健康的技能。它起源於古代的智慧，而現代的靜觀干預課程，特別是MBSR、MBCT, MBCL/MSC, IMP 等, 是基於證據和科學的。
Jon Kabat-Zinn, Professor Emeritus of Medicine at the University of Massachusetts Medical School, and founder of the Mindfulness-Based Stress Reduction Program MBSR in 1979 defines Mindfulness as "the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally, in the service of self-understanding and wisdom"
靜觀是有意識地、不加批評地、留心當下此刻而升起的覺察，藉以瞭解自己，培育智慧與慈愛
-喬‧卡巴金教授, 麻省大學醫學院榮休教授, 1979年創立靜觀減壓課程
The Science of Mindfulness (2022)
A summary of scientific findings so far.
by mindful.org
How meditation changes the brain structure
Talks by Sara Lazar, Harvard Medical School.
Healing from Within (1993)
A historic documentary that followed Jon Kabat Zinn as he taught MBSR to chronic pain patients at the University of Massachusetts Medical Centre. Video, 43 mins.
Mindful Nation UK report (2015)
A report published by the UK Mindfulness All-Party Parliamentary Group, detailing policy to address mental and physical health concerns in the areas of education, health, the workplace and the criminal justice system through the application of mindfulness-based interventions.
CBS 60 Minutes report: Mindfulness (2014)
A 9-minute guided practice by .b Mindfulness in School Project, Oxford Mindfulness Centre
Free resource to learn Mindfulness
Mindfulness-based Stress Reduction (MBSR)
Mindfulness-based Stress Reduction
This is the complete MBSR 8-week course developed by Jon Kabat-Zinn in 1979.
Jon Kabat-Zinn guided meditation and Q&A on Youtube
Jon Kabat-Zinn guided meditation and Q&A during Covid-19 from March to June 2020. Sign up for updates from Wisdom 2.0 or follow them on social media for future Jon Kabat-Zinn live sessions.
Mindfulness-based Cognitive Therapy (MBCT)
Audios and videos from the MBCT curriculum, also check their weekly mindfulness practice session via Zoom.
Mindfulness: Finding peace in a frantic world
Free audios from the book of the same title by Danny Penman, Mark Williams (one of the founders of MBCT), and Vidyamala Burch.
Offer online guided practice sessions and audio downloads.
Mindful Self-Compassion (MSC)
Mindful Self-Compassion (MSC) free exercises
Mindfulness Program at U Wisconsin-Madison
The Healthy Minds Program (Phone App)
A comprehensive program developed by the Center for Healthy Minds at the University of Wisconsin-Madison. It covers mindfulness training in four areas: Awareness, Connection, Insight, and Purpose. Each area includes multiple guided practice you can set the time from 5 to 30 minutes, and short talks that explain the science behind the practice. To access the app, you need to set (at least temporarily) your phone's "country" to a European or N. American country. App download at iphone or google play
Prof. Richard Davidson, Professor of Psychology and Psychiatry of the University of Wisconsin-Madison, talks about wellbeing is a skill, and the four constituents of wellbeing.
Useful Apps for Mindfulness Practice
Mindfulness Bell, Meditation Timer Both are easy-to-use timers for self-guided practice, or for setting reminders to pause and breathe within a set time.
Insight Timer This one has free and paid guided meditations.
免費的靜觀學習資源
靜觀練習 粵語
NewLife 330 Youtube 頻道, 也可以用電話 App iphone 或 google play
Youtube 搜尋影片
MBSR 華人正念減壓中心 普通話
Youtube 頻道
Prof. Jon Kabat-Zinn 喬‧卡巴金教授的演說 有中文字幕
Youtube 搜尋影片
香港大學賽馬會「樂天心澄」靜觀校園 粵語
不定期免費公眾靜觀活動, 也有靜觀課程及教師訓練
香港大學「疫」境中的靜觀空間 普通話 粵語 English
錄音下載 Audio downloads
不定期免費靜觀活動
不定期, 有部分靜觀活動免費
免費的靜觀共修
1. 正念網絡( Mindfulness Network), 提供免費的普通話正念共修時段,
北京時間每周一下午16.15-16.45 (30分鐘)
加入者無須正念修習的經驗, 也不須事先註冊
Zoom Meeting ID: 會議號: 872 0075 7094
Passcode 密碼: 272789
2. 以下網絡提供普通話的正念共修時段, 請找微信公眾號聯絡:
慧舍文化, 華人正念減壓園地
Attending a teacher-led MB course 老師帶領的靜觀課程
If resource allows, taking a teacher-led Mindfulness-based course has many benefits, you will be guided by a professionally-trained teacher with whom you can discuss your meditation practice and problems, and the possibility to meet fellow learners and form peer practice networks. One of the founders of MBCT, Mark Williams explains, the MBCT (and its predecessor MBSR) programmes follow a structure that includes a combination of class-led and home-based meditation practice that has been proven successful in scientific research. Taking a teacher-led mindfulness course also prepare you for more advanced practice. Intensive meditation may pose risks and should not be attempted without professional guidance. All certified MB teachers adhere to Good Practice Guidelines of respective countries' professional mental-health institutions/associations.
Check the following links for local and online classes:
如果資源允許，參加教師指導的靜觀課程有很多好處，你將得到一位經過專業培訓的教師的指導，你可以和他/她討論你的冥想練習和問題，還有可能認識同學，形成同學的共修網絡。MBCT的創始人之一馬克-威廉姆斯解釋說，MBCT（及其前身MBSR）課程遵循的結構包括課堂引導和課後冥想練習的結合，這已被科學研究證明是成功的。參加教師指導的正念課程也為更高階的練習做準備。高階的多日密集式冥想可能會帶來風險，在沒有專業指導的情況下，不應嘗試。所有經過認證的MB老師都遵守各自國家的專業心理健康機構的良好實踐指南。
請查看以下鏈接，了解在地和在線課程:
Mindfulness-Based Courses 靜觀課程
普通話: 請找微信公眾號: 1. 慧舍文化, 2. 靜觀：中科博愛（北京）諮詢
Oxford Mindfulness Centre, MBCT.com, Brown University MBSR
Mindfulness-Based Compassionate Living, Mindful Self-Compassion
Mindfulness for specific groups 靜觀專科
A. Mindfulness courses for schools and teachers 幼稚園, 小學及中學靜觀課程及教師訓練
Mindfulness in School Project (MiSP) online courses for school teachers
香港大學賽馬會「樂天心澄」靜觀校園 香港MiSP 幼稚園, 小學及中學靜觀課程及教師訓練
B. Mindful parenting 父母靜觀課程
Mindfulness training for parents with Susan Bögels
以下機構不定期開父母靜觀課程: 新生會facebook, Mindfulness.hk, 香港大學賽馬會「樂天心澄」家長靜觀日
C. Mindfulness therapy for depression 靜觀治療抑鬱
Within the MBCT Mindfulness-Based Cognitive Therapy curricular, the original MBCT course is for depression and recently updated to the full name as MBCT for Depression (MBCT-D) 靜觀認知療法, while MBCT-L (MBCT for Life) is for the general public. Generally speaking, courses with the title MBCT are equivalent to MBCT-D, but do ask the instructor for verification. Mindfulness.hk regularly offers MBCT-D 靜觀認知療法.
D. Mindfulness courses for cancer patients and family 癌症患者及家屬靜觀課程
Maggie’s Cancer Caring Centre (courses are free of charge), 銘琪癌症關顧中心(課程免費)
Further readings
Kabat-Zinn, Jon. "Mindfulness-based interventions in context: past, present, and future." Clinical psychology: Science and practice 10.2 (2003): 144-156.
Segal, Zindel V., Mark Williams, and John Teasdale. Mindfulness-based cognitive therapy for depression. Guilford Publications, 2018.
Mindfulness Journal
The American Mindfulness Research Association