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And relaaaaaax! Disconnect from the daily grind by trying stand-up paddleboard yoga, hike past waterfalls in the High Falls Conservation Area and learn to meditate with an expert instructor. Reset and recharge in the the Hudson Valley with TRIPS by Culture Trip
Service 01:
House of Cards x Ashley
Private booking for wellness activities!
Best for private party in small group.
Healthy and mindful gift for friends!
DM us for inquiries!
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「西方國家將正念稱之為心靈重訓，當我們不斷練習，心靈的肌肉就能越來越茁壯，面對壓力也就能頂得住。」
史考特前幾天po的運動員心理素質研究，被強者我朋友基隆長庚精神科陳建鴻醫師看到。陳醫師認為這是一個絕佳的時間點，讓大眾認識心理介入對運動員的助益。因此請我代為轉貼他的文章。
真可謂拋磚引玉！以下是陳醫師的文字：
【運動員的心理素質：心流】
許多運動員在尖峰時刻，都會描述他們進到了一個領域（The zone），那是一個很美好的狀態，完全沈浸在當下的活動，專心致志不被外界干擾，但又不需太過費力，一切都在掌握之中，甜美的成果自然而然到來。1975年心理學家契克森米哈伊（Csikszentmihalyi）發現這樣的狀態在很多情境都曾被描述過，例如開刀中的外科醫師、表演中的音樂家等等，於是提出了心流（flow）理論描述這樣的狀態，並切分成九個面向，前三項（挑戰與技巧的平衡、設定目標、明確的回饋）描述如何促進心流經驗的出現，後六項（專注於任務中、控制感、忘卻自我、行動與意識結合、時間感扭曲、自成目標經驗）則是描述心流當下的狀態。
【如何進入心流狀態？】
2021年的文獻回顧中(1)，收錄了29篇文章，統整出共七種目前研究上可能促進心流狀態的心理介入方式，分別是正念介入（mindfulness-based intervention）、意象訓練（Imagery-based intervention）、催眠介入（Hypnosis-based intervention）、多重心理介入（Multicomponent psychological interventions）、音樂介入（Music-based intervention）、運動遊戲介入（Exergaming-based intervention）、以及瑜伽介入（Yoga-based intervention）。其中以正念介入的隨機分派研究文獻最多，也收錄了一篇台灣本土研究，由基隆長庚精神科陳建鴻醫師將正念訓練應用於於棒球員以及舉重選手上，可以看到介入前後選手心流狀態自我評估量表都有顯著上升。
【正念是什麼？】
正念是覺察並專注關照當下的身體感受，帶著接納與非評價的心，讓身心留在此時此刻，而正念練習則包括呼吸覺察、靜坐、行走、瑜伽、甚至是生活中的大大小小，只要將注意力帶回當下就是一種正念練習。西方國家將正念稱之為心靈重訓，當我們不斷練習，心靈的肌肉就能越來越茁壯，面對壓力也就能頂得住，甚至在iPhone以及apple watch內建健康app中都有可以記錄每天正念練習的程式。
【正念在運動員上的運用】
湖人隊前總教練，禪師傑克森，是運動場上著名將正念帶入運動訓練的教練，Kobe也曾多次在訪談中提到他有固定靜坐的習慣，而這可以幫助他做好賽前的心理準備，有助於進到最佳狀態。正念運動性能增進法（Mindfulness Sport Performance enhancement, MSPE）的創始人考夫曼博士（Dr. Kaufman）則發現，正念介入後的正念狀態改變量會與長跑選手個人最佳成績有顯著相關(2)。
【有沒有簡單的練習可以做？】
就像重訓一樣，初學者還是要有受訓完整的正念教師來帶領，之後自己練習才不會走偏或受傷喔！但有一些簡單的練習大家可以試著做看看：
STOP: Stop, Take breath, Observe, Process
停吸感動：暫停一下、深吸幾口氣、覺察一下身體感受、然後再繼續行動
看來很簡單，但在壓力山大的賽事上要能做到這個步驟，不被胡思亂想的腦袋綁架其實很不容易唷！大家可以自己嘗試練習看看！
(1) Goddard, S. G., Stevens, C. J., Jackman, P. C., & Swann, C. (2021). A systematic review of flow interventions in sport and exercise. International Review of Sport and Exercise Psychology, 1-36.
(2) Thompson, R. W., Kaufman, K. A., De Petrillo, L. A., Glass, C. R., & Arnkoff, D. B. (2011). One year follow-up of mindful sport performance enhancement (MSPE) with archers, golfers, and runners. Journal of Clinical Sport Psychology, 5(2), 99-116.
Join me as we practice a full body scan. As we mindfully place our awareness in different areas of our body, we begin to explore bodily sensations and relieve tension wherever it is found. This mindful practice can help reduce stress, improve well-being, and decrease aches and pains.
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Venue: The Pulse
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Youtube Channel: https://www.youtube.com/channel/UCnmWJRvz9WYXYbdqDg1GgEw
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?? THE POWER OF SELF-AWARENESS ??❤️
We’ve all heard of words like self-esteem, self-confidence, and self-worth ... but how about self-awareness? What exactly is self-awareness and what is the power of self-awareness?
Self-awareness is the ability to focus and evaluate our thoughts, feelings and actions. It ultimately allows us to master our emotions and not let our emotions master us. As a life coach, I hope to empower you to understand the concept of self-awareness.
The Cycle of Self-Awareness:
1. THOUGHTS - We can’t control the thoughts that pop in our head, but we can control which thoughts to focus on and which to dismiss. Although it’s good to focus on positive thoughts, we can’t simply ignore the negative ones. When we have negative thoughts, are these facts or merely opinions? Let’s tackle the negative facts and dismiss the negative opinions.
2. FEELINGS - What we feel, influences our actions. We need to be mindful and aware of the feelings that arise from our thoughts. Are we feeling positive or negative from our thoughts? When negative feelings emerge, let’s ask ourselves why and determine the root cause.
3. ACTIONS - We can either choose to REACT, an emotional action (“immature”) or RESPOND, a rational action (“mature”). When we are aware of the feelings which stem from our thoughts and the root causes of them, we have full control to respond rationally.
4. OUTCOMES - Our outcomes are a direct result of our actions. If we react emotionally, this will lead to a viscous cycle of negative thoughts, negative feelings and negative outcomes. As such, we must respond rationally and take control of our outcomes.
This process will take time and patience. So let’s be gentle and loving with ourselves! Next time we have a negative thought in our head which we cannot merely dismiss, let’s take a few moments to be mindful of how we are feeling. Should we react emotionally and let our emotions take the better part of us or respond rationally and take control of our emotions? When we choose to respond rationally, notice how it changes our outcomes !
Yours truly,
The Maisie Lining ❤️
#themaisielining #lifecoach
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Venue: The Pulse
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Aside from sharing fitness videos, the main purpose of this platform is to spread positivity in other people’s lives. I think that is the most important aspect. Your inner narrative determines the kind of life you live and it’s level of happiness ?!
It’s easy to get affected by everything around you. I'm sure we've all felt down at times - but what’s important is to stay mindful and work on what is inside of you ?.
In life you never know what comes your way. Unfortunately you may encounter unhappy situations and individuals. If you encounter these scenarios, think- would it matter in 5 years? If the matter is trivial then try not to worry too much about it. When it comes to toxic individuals, you can learn to be smarter and pick up on the signs. Most definitely, there is always a similar pattern in the way they treat others. Best thing you can do is be kind, wish them well, and gracefully walk away ??.
When you learn to release all negativity from your life, you give space for positive things to arise. THAT, is self love ❤️?.
Wishing everyone a happy EARTH MONTH! Let’s work together to make the world a more beautiful place ?✨
@MindBonnieSoul @Bonnieschan
除了分享健身視頻外，平台的主要目的還會在其他人的生活中傳播積極性。我認為這是最重要的。您內心的敘事決定了您的生活類型和幸福程度！
我們有時都會容易受到周圍的影響，感到到沮喪。最重要的是要保持專注並努力處理您內心。
在生活中，您永遠不知道會怎樣，有可能會遇到不幸的情況。如果遇到這些情況，請想一想5年後會變得重要嗎？如果此事無關緊要，請不要擔心太多。當涉及到有害的人時，您可以學會變得更聰明。絕對可以肯定，他們對待他人的方式總是相似的。您可以做的最好的事情是善良，祝他們好運，並優雅地離開。
當您學會釋放生活中的所有消極情緒時，您就有空間讓積極的事情出現。那就是自愛❤。
祝大家地球月快樂！讓我們共同努力，讓世界變得更加美麗！
