8-week Mindfulness-Based Cognitive Therapy for Life:

• Mindfulness for Life is designed to cultivate mindful awareness of our body, emotions and mind so that we can live our lives with a greater sense of wellbeing, kindness and resilience.

• This is an evidence-based course, developed through research from Oxford University and other leading research centres.

• The course aims to offer you skills to meet life's challenges and difficulties in both internal and external aspects; as well as skills to develop more awareness and appreciation of the pleasant moments in life that we can often overlook.

八週靜觀生活課程:

• 此課程旨在培養對我們的身體、情緒和思想的正念意識，以便我們能夠以更大的幸福感、善良和復原力去享受生活

• 此課程是基於牛津大學和其他領先研究中心的研究開發的循證課程

• 本課程旨在為您提供應對生活內外挑戰和困難的技能； 以及培養對我們經常忽略的生活中愉快時刻的更多認識和欣賞的技能

You will learn the following skills:

• Stabilizing the attention through recognizing Mind Wandering and "Autopilot"

• Bringing the attention back to where we want it to be with interest, patience, and care

• Learning different ways of being and knowing: through Direct Experience and through Thinking

• Understanding more about how mind creates meaning

• Learning to recognize our patterns of reactivity and how to get rid of distress that keep us stuck

• Bringing a sense of care and kindness to ourselves in those moments of distress and reactivity

• Using mindfulness to respond skillfully, not react in ways that support the wellbeing of ourselves and of others around us

• Stepping back a little from our direct experience so that we can see it more clearly, and to choose a kinder response

• Building what we have learnt into our daily lives

你可以從MBCT-L中學習:

• 喚醒讓我們走出自動導航模式的能力

• 練習以不同視覺探索生活狀況

• 培養對愉快，不愉快及中立慣性模式的覺察

• 了解壓力來源、壓力生理學、壓力反應的影響及如何巧妙地回應

• 應用靜觀在人際關係當中

• 設計適合自己的修習模式以培養平衡生活

The syllabus follows the Cognitive Therapy Course created by the Oxford Mindfulness Centre, University of Oxford:

The first week: Wake up from Autopilot

The Second week: Another way of being: Keeping the Body in Mind

The third week: Gathering the Scattered Mind

The fourth week: Recognizing Reactivity

The fifth week: Allowing and Letting Be

The Sixth week: Responding skillfully: Thoughts are not Facts

Day of Practice: All-day Retreat using different methods to understand thoughts

The Seventh week: How Can I Best Take Care of Myself

The Eighth week: Mindfulness for Life

課程大綱跟隨牛津大學牛津正念中心創立的認知療法課程:

第一週 — 了解我們的自動導航

第二週 — 提高我們的覺察力

第三週 — 安頓心神，收拾渙散的心

第四週 — 辨識厭惡感

第五週 — 面對困難

第六週 — 深化個人練習

修習日 — 用不同的方式看待念頭

第七週 — 如何善待自己

第八週 — 繼續運用及擴展所學

This course comprise of 8 Sessions and Day of Practice

Details of 8-week sessions are as follows:
• Each practice or exercise is followed by a review of what you and/or other participants experienced or discovered in that practice/exercise
• Each session is followed by suggestions for personal practice up to 45 minutes. This includes both recommended guided practices, and also ways to cultivate new habits of mindfulness in everyday life.
• You will have access to web resources which gives you guided practices and written material to support each session

Details of the Day of Practice are as follows:
• It aims at revisiting practice introduced in the course and introduces some new practices, which will be arranged after Week 6
• This is an opportunity to deepen practice; whilst an invaluable learning experience, it does not form part of the core teaching

**This course is not being offered as a treatment for any specific physical or psychological conditions. Persons currently with severe problems mentioned above are not recommended to take this course
**This is a structured course where each session builds upon what has been introduced before. Therefore you are suggested to participate in every session.
**You will get a certification from our Oxford Mindfulness Teacher trainer upon attendance with at least 7 sessions and the Day of Practice.

此課程一共有八節課堂和一個靜觀退修日

以下是八節課堂的詳情:
• 每個練習或練習之後都會回顧您和/或其他參與者在該練習/練習中經歷或發現的內容
• 每節課後附有長達 45 分鐘的個人練習建議，當中包括推薦的指導實踐，以及在日常生活中培養新的正念習慣的方法
• 課程附有網上資料，該資料為您提供指導性實踐； 同時亦有書面材料以輔佐每個課堂的學習

以下是修習日的詳情:
• 此修習日將在第六週後舉行，旨在重溫課程中介紹的練習並介紹其他新的練習
• 這是一個加深實踐的機會，同時也是寶貴的學習經驗

**此課程沒有針對任何特定身體或心理狀況而提供相應治療，因此目前有上述嚴重問題的人不建議參加本課程
**此課程裡的每個課節都建基於之前一課的學習，因此鼓勵每位學生踴躍參加每一個課堂
**若完成至少7節課堂及靜觀修習日的課程，您可獲導師簽署由牛津大學牛津正念中心機構認可的修畢證書

Grace focuses on education and psychotherapy. She studied Mindfulness-Based Stress Reduction Therapy from Hong Kong Centre for Mindfulness, completed professional training at the Oxford Mindfulness Centre at Oxford University, and obtained certifications from other institutions. She integrates the knowledge of different courses to provide 8 weeks of training for the Mindfulness-Based Living Cognitive Course (MBCT-L), Mindfulness Course for Children with Attention-Deficit/Hyperactivity Disorder, and Mindful Parenting courses to institutions, schools, and the public. Her interest in mindfulness stemmed from her volunteer work experience in Plum Village, which made her realize that although modern people are rich in material life, they do not understand the joy and happiness of living a fulfilling life, so her vision is to help people in finding ways to fulfill peace in their environment.

• Instructor Course for Cognitive Based Therapy from Oxford University Mindfulness Centre
• 8 Weeks Mindfulness-Based Stress Reduction Therapy from Hong Kong Centre for Mindfulness
• MYMIND Instructor Certified from the Hong Kong Association for Infant Mental Health Limited
• Dots Mindfulness Curriculum Teacher Certificate from Mindfulness in Schools Project
• Mindfulness Foundations from Mindful Schools
• Mindfulness Children Trainer from the Academy for Mindful Teaching

Grace關注身心健康和正念教育。她過往的經驗包括在香港靜觀中心學習正念減壓；在牛津大學的牛津正念中心完成專業培訓以及在其他不同的機構取得認證，融合不同課程的知識為機構、學校及大眾提供八星期的靜觀認知治療課程(MBCT-L)；專注力不足/過度活躍症兒童靜觀課程；親職育兒課程以及為三至六歲特殊教育需要兒童而設的工作坊。她對正念的興趣源自於她在梅村的志願工作經歷，那次經歷使她發現現代人雖然物質生活豐富，卻不懂得充實生活的快樂和幸福，因此她的願景是幫助人們在忙碌的生活環境中找到內心平靜的方法。

• 英國牛津大學靜觀認知治療法合資格導師
• 香港靜觀中心八週靜觀減壓MBSR治療法
• 香港嬰幼兒心理健康協會有限公司認證MYMIND導師
• Mindfulness in Schools Project 認證三至六歲兒童導師
• Mindful Schools專業靜觀課程Mindfulness Foundations
• Academy for Mindful Teaching靜觀兒童導師

If you are interested in and would like to know more information about this course, you are welcome to join our Online Information Session, which is FREE of charge.

如果你對此課程有興趣以及想要瞭解更多資訊，歡迎來參加我們的諮詢環節，此環節並無任何收費。