{"id":618,"date":"2023-03-23T05:19:46","date_gmt":"2023-03-23T09:19:46","guid":{"rendered":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/?post_type=chapter&p=618"},"modified":"2023-10-18T09:58:43","modified_gmt":"2023-10-18T13:58:43","slug":"paired-sharing","status":"publish","type":"chapter","link":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/chapter\/paired-sharing\/","title":{"raw":"Paired Sharing \u7ed3\u5bf9\u5206\u4eab","rendered":"Paired Sharing \u7ed3\u5bf9\u5206\u4eab"},"content":{"raw":"Objectives \u76ee\u6807<\/strong><\/span>\r\n
    \r\n \t
  1. Recognize the impact of the negative thoughts that we carry\r\n\u8ba4\u8bc6\u5230\u6211\u4eec\u7684\u8d1f\u9762\u60f3\u6cd5\u5bf9\u6211\u4eec\u7684\u5f71\u54cd<\/li>\r\n \t
  2. Practice defusion, i.e., relating to our negative thoughts as merely negative thoughts\r\n\u7ec3\u4e60\u89e3\u79bb\uff0c\u5373\u628a\u6211\u4eec\u7684\u8d1f\u9762\u60f3\u6cd5\u4ec5\u4ec5\u770b\u4f5c\u662f\u8d1f\u9762\u60f3\u6cd5<\/li>\r\n \t
  3. Recognize that we all share similar kinds of self-criticisms, labels, fears, and stories, increasing our compassion for self and others\r\n\u8ba4\u8bc6\u5230\u6211\u4eec\u90fd\u62e5\u6709\u76f8\u4f3c\u7684\u81ea\u6211\u6279\u8bc4\u3001\u6807\u7b7e\u3001\u6050\u60e7\u548c\u6545\u4e8b\uff0c\u589e\u52a0\u5bf9\u81ea\u6211\u548c\u4ed6\u4eba\u7684\u607b\u9690\u4e4b\u5fc3\u3002<\/li>\r\n \t
  4. Practice mindfully and compassionately relating to each other as human beings\r\n\u7ec3\u4e60\u4f5c\u4e3a\u4eba\u7c7b\u540c\u4f34\uff0c\u4ee5\u6b63\u5ff5\u548c\u6148\u60b2\u5fc3\u770b\u5f85\u5f7c\u6b64\u3002<\/li>\r\n<\/ol>\r\nSuggested Time \u5efa\u8bae\u65f6\u95f4<\/strong><\/span>\r\n
      \r\n \t
    • 45 \u2013 60 minutes 45 \u2013 60 \u5206\u949f<\/li>\r\n<\/ul>\r\nNumber of Facilitators \u5c0f\u7ec4\u5e26\u9886\u8005\u4eba\u6570<\/strong><\/span>\r\n
        \r\n \t
      • 1<\/li>\r\n<\/ul>\r\nBrief Description \u7b80\u8ff0\uff1a<\/strong><\/span>\r\n

        This is mainly a paired exercise. The facilitator begins by inviting individual participants to write down on a piece of paper three negative things about themselves that they do not like: something that they are willing to share openly, something that they can only share in a safe environment, and something that find very difficult to share. They are then asked to pair up with a partner in the group, facing each other. The participants in each pair will take turns sharing just one of the negative things they had written down and the story around it, while their partner will listen mindfully, silently, and compassionately. Before and after each period of sharing, the partners will be guided to mindfully attend to each other by gazing at each other gently, silently, and compassionately, with the sound of the bell used to demarcate each change in activity from silence to sharing to silence. The participants will be coached to then engage in a second round of sharing. The only change is that the sharing is encouraged to be conducted in the form of a song or rap or spoken in an altered voice. This alteration in delivery method of the same story facilitates the practice of defusion \u2013 relating to the thoughts and narratives in a different context.\r\n\u8fd9\u4e3b\u8981\u662f\u4e00\u4e2a\u7ed3\u5bf9\u7ec3\u4e60\u3002\u5728\u5f00\u59cb\u65f6\uff0c\u5c0f\u7ec4\u5e26\u9886\u8005\u8bf7\u6bcf\u4f4d\u7ec4\u5458\u5728\u4e00\u5f20\u7eb8\u4e0a\u5199\u4e0b\u5173\u4e8e\u4ed6\u4eec\u4e0d\u559c\u6b22\u81ea\u5df1\u7684\u7684\u4e09\u4ef6\u8d1f\u9762\u7684\u4e8b\u60c5\uff1b\u4e00\u4ef6\u4ed6\u4eec\u613f\u610f\u5f00\u8bda\u5e03\u516c\u5730\u5206\u4eab\u7684\uff0c\u4e00\u4ef6\u662f\u4ed6\u4eec\u53ea\u613f\u5728\u5b89\u5168\u7684\u73af\u5883\u4e0b\u5206\u4eab\u7684\uff0c\u4ee5\u53ca\u4e00\u4ef6\u4ed6\u4eec\u53d1\u73b0\u5f88\u96be\u53bb\u5206\u4eab\u7684\u3002\u7136\u540e\u7ec4\u5458\u4eec\u4f1a\u88ab\u8981\u6c42\u548c\u5c0f\u7ec4\u4e2d\u7684\u53e6\u4e00\u540d\u4f19\u4f34\u7ed3\u5bf9\uff0c\u4e92\u76f8\u9762\u5bf9\u9762\u3002 \u6bcf\u5bf9\u4e2d\u7684\u7ec4\u5458\u5c06\u8f6e\u6362\u7740\u5206\u4eab\u4ed6\u4eec\u5199\u5728\u7eb8\u4e0a\u7684\u4e00\u6837\u8d1f\u9762\u7684\u4e8b\u60c5\uff0c\u4ee5\u53ca\u5176\u4e2d\u7684\u6545\u4e8b\uff0c\u800c\u4ed6\u4eec\u7684\u4f19\u4f34\u5c06\u8981\u4e13\u6ce8\u5730\u3001\u5b89\u9759\u5730\u548c\u5e26\u6709\u6148\u60b2\u5fc3\u5730\u8046\u542c\u3002 \u5728\u6bcf\u4e00\u4e2a\u5206\u4eab\u9636\u6bb5\u7684\u4e4b\u524d\u548c\u4e4b\u540e\uff0c\u8fd9\u4e9b\u7ed3\u5bf9\u7684\u540c\u4f34\u4eec\u5c06\u8981\u88ab\u6307\u5bfc\u6e29\u548c\u5730\u6c89\u9ed8\u5730\u3001\u5bcc\u6709\u6148\u60b2\u5fc3\u5730\u6ce8\u89c6\u7740\u5bf9\u65b9\u3002\u5e26\u9886\u8005\u7528\u94c3\u58f0\u5212\u5206\u4ece\u6c89\u9ed8\u5230\u5206\u4eab\u518d\u5230\u6c89\u9ed8\u6bcf\u4e2a\u6d3b\u52a8\u7684\u53d8\u5316\u3002\u7136\u540e\u7ec4\u5458\u4eec\u5c06\u88ab\u6307\u5bfc\u8fdb\u5165\u4e0b\u4e00\u8f6e\u5206\u4eab\u3002\u552f\u4e00\u7684\u53d8\u5316\u4e4b\u5904\u662f\u7ec4\u5458\u4eec\u4f1a\u88ab\u9f13\u52b1\u4ee5\u5531\u6b4c\u6216\u8bf4\u5531\u7684\u5f62\u5f0f\uff0c\u6216\u7528\u53e6\u4e00\u79cd\u58f0\u97f3\u8bf4\u8bdd\u7684\u65b9\u5f0f\u5206\u4eab\u3002\u8fd9\u79cd\u5bf9\u540c\u4e00\u6545\u4e8b\u7684\u8ff0\u8bf4\u65b9\u5f0f\u7684\u6539\u53d8\u6709\u52a9\u4e8e\u7ec3\u4e60\u89e3\u79bb\u2014\u628a\u60f3\u6cd5\u548c\u8bb2\u8ff0\u653e\u5728\u4e0d\u540c\u7684\u8bed\u5883\u4e4b\u4e0b\u53bb\u4f53\u4f1a\u3002<\/p>\r\nACE Processes ACE \u6d41\u7a0b<\/strong><\/span>\r\n

          \r\n \t
        • Defusion <\/strong>\u89e3\u79bb<\/strong><\/li>\r\n \t
        • Present Moment <\/strong>\u5f53\u4e0b\u7684\u6b64\u523b<\/strong><\/li>\r\n \t
        • Empathy and Compassion<\/strong>\u607b\u9690\u4e0e\u540c\u7406\u5fc3<\/strong><\/li>\r\n<\/ul>\r\nKey Learning Points \u5b66\u4e60\u8981\u70b9<\/strong><\/span>\r\n
            \r\n \t
          • All of us carry around negative judgemental thoughts about others and us. While judgements can be helpful, believing<\/strong> them as immutable truth can cause us to experience a sense of \u201cstuckness\u201d and hopelessness and we can never be at peace with others or ourselves.\r\n\u6211\u4eec\u6240\u6709\u4eba\u90fd\u5e26\u7740\u5bf9\u5176\u4ed6\u4eba\u548c\u5bf9\u81ea\u5df1\u7684\u8d1f\u9762\u7684\u3001\u8bc4\u5224\u6027\u60f3\u6cd5\u3002 \u5c3d\u7ba1\u8bc4\u5224\u6709\u65f6\u53ef\u80fd\u6709\u5e2e\u52a9\uff0c\u4f46<\/span>\u76f8\u4fe1<\/strong>\u5b83\u4eec\u662f\u4e00\u6210\u4e0d\u53d8\u7684\u771f\u7406\u4f1a\u5bfc\u81f4\u6211\u4eec\u611f\u5230\u201c\u5361\u4f4f\u201d\u548c\u7edd\u671b\uff0c\u8fd9\u6837\u6211\u4eec\u6c38\u8fdc\u65e0\u6cd5\u4e0e\u4ed6\u4eba\u6216\u6211\u4eec\u81ea\u5df1\u548c\u5e73\u76f8\u5904\u3002<\/span><\/li>\r\n \t
          • The practice of defusion<\/strong>, i.e., relating to our self-criticisms, fears, and other stories as nothing more than internal negative thoughts and stories rather than the literal truth, can decrease the impact of these stories on us.\r\n\u89e3\u79bb<\/strong>\u7684\u7ec3\u4e60\uff0c\u4e5f\u5c31\u662f\u628a\u6211\u4eec\u7684\u81ea\u6211\u6279\u8bc4\u3001\u6050\u60e7\u611f\u548c\u5176\u4ed6\u6545\u4e8b\u770b\u4f5c\u4e0d\u8fc7\u662f\u5185\u5728\u7684\u8d1f\u9762\u60f3\u6cd5\u548c\u6545\u4e8b\uff0c\u800c\u4e0d\u662f\u5b9e\u9645\u7684\u771f\u7406\uff0c\u8fd9\u6837\u53ef\u4ee5\u51cf\u5c11\u8fd9\u4e9b\u6545\u4e8b\u5bf9\u6211\u4eec\u7684\u5f71\u54cd\u3002<\/span><\/li>\r\n \t
          • As fellow humans, we all share similar kinds of self-criticisms, labels, fears, and stories about ourselves. If we recognize that all of us, including ourselves, are inherently good-natured, and that most of the time, we are acting in the best way we can at that moment, we can cultivate a sense of kindness<\/strong>, compassion<\/strong>, love<\/strong>, acceptance<\/strong>, and connection <\/strong>with both others and ourselves.\r\n\u540c\u4e3a\u4eba\u7c7b\uff0c\u6211\u4eec\u90fd\u6709\u76f8\u4f3c\u7684\u81ea\u6211\u6279\u8bc4\u3001\u8d34\u6807\u7b7e\u3001\u6050\u60e7\u611f\u4ee5\u53ca\u5173\u4e8e\u81ea\u5df1\u7684\u6545\u4e8b\u3002 \u5982\u679c\u6211\u4eec\u8ba4\u8bc6\u5230\u6240\u6709\u4eba\uff0c\u5305\u62ec\u6211\u4eec\u81ea\u5df1\u90fd\u662f\u4eba\u6027\u672c\u5584\uff0c\u800c\u4e14\u5927\u591a\u6570\u65f6\u5019\uff0c\u6211\u4eec\u90fd\u662f\u4ee5\u5f53\u65f6\u53ef\u4ee5\u505a\u5230\u7684\u6700\u597d\u7684\u65b9\u5f0f\u884c\u4e8b\uff0c\u6211\u4eec\u5c31\u53ef\u4ee5\u57f9\u517b\u51fa\u5584\u826f\uff0c<\/span>\u540c\u60c5\u3001\u7231\u3001\u63a5\u7eb3<\/strong>\uff0c\u4ee5\u53ca\u6211\u4eec\u548c\u5176\u4ed6\u4eba\u76f8\u8fde\u63a5\u7684\u611f\u53d7\u3002<\/span><\/li>\r\n \t
          • Mindfully connect and relate to each other as human beings \u2013 i.e., with awareness, attention, compassion, and without judgement \u2013 can be facilitated when we lower our usual defenses <\/strong>and let go of the impulse to fix, advise, or correct<\/strong>.\r\n\u540c\u4e3a\u4eba\u7c7b\uff0c\u5f53\u6211\u4eec\u653e\u4f4e\u60ef\u5e38\u7684\u9632\u5fa1\u5e76\u653e\u4e0b\u8981\u53bb\u4fee\u8865\u3001\u5efa\u8bae\u6216\u7ea0\u6b63\u7684\u51b2\u52a8\u65f6\uff0c\u6709\u610f\u4e49\u7684\u76f8\u4e92\u8054\u7cfb\u548c\u5173\u8054\u2014\u2014\u89c9\u77e5\u3001\u4e13\u6ce8\u3001\u540c\u7406\u5fc3\u3001\u4e0d\u8bc4\u5224\u2014\u2014\u5c06\u4f1a\u88ab\u52a0\u5f3a\u3002<\/span><\/li>\r\n<\/ul>\r\nMaterials \u6559\u5b78\u7528\u5177<\/strong><\/span>\r\n
              \r\n \t
            • Meditation bell \u51a5\u60f3\u94c3<\/li>\r\n \t
            • Timer \u8ba1\u65f6\u5668<\/li>\r\n<\/ul>\r\nInstructions & Sample Script \u8bf4\u660e\u548c\u793a\u8303\u6587\u7a3f<\/strong><\/span>\r\n
                \r\n \t
              1. Introduction - \u201cOur thoughts are very powerful in keeping us stuck in believing and behaving in certain ways that do not promote our wellbeing, e.g., judging ourselves and others harshly, avoiding certain actions or interactions with others, etc. But what is important is that we may be able to break free from the restrictions imposed on us by our thoughts no matter how powerful or \u2018true\u2019 they seem. So in this exercise, you have an opportunity to challenge yourself to face some of these negative thoughts.\u201d\r\n\u4ecb\u7ecd-\u201c\u6211\u4eec\u7684\u60f3\u6cd5\u975e\u5e38\u6709\u529b\u91cf\uff0c\u5b83\u8ba9\u6211\u4eec\u56fa\u5b88\u90a3\u4e9b\u4e0d\u4f1a\u5e2e\u6211\u4eec\u5e78\u798f\u7684\u67d0\u79cd\u4fe1\u5ff5\u548c\u884c\u52a8\uff0c\u4f8b\u5982\uff0c\u82db\u523b\u5730\u8bc4\u5224\u81ea\u5df1\u548c\u4ed6\u4eba\uff0c\u907f\u514d\u67d0\u4e9b\u884c\u4e3a\u53ca\u56de\u907f\u4e0e\u4ed6\u4eba\u4e92\u52a8\u7b49\u7b49\u3002\u4e0d\u8fc7\u91cd\u8981\u7684\u662f\uff0c\u6211\u4eec\u53ef\u4ee5\u6446\u8131\u6211\u4eec\u7684\u60f3\u6cd5\u5f3a\u52a0\u7ed9\u6211\u4eec\u7684\u9650\u5236\uff0c\u65e0\u8bba\u5b83\u4eec\u770b\u8d77\u6765\u591a\u4e48\u5f3a\u5927\u6216\u201c\u771f\u5b9e\u201d\u3002 \u6240\u4ee5\u5728\u8fd9\u4e2a\u7ec3\u4e60\u4e2d\uff0c\u4f60\u6709\u673a\u4f1a\u6311\u6218\u81ea\u5df1\uff0c\u53bb\u9762\u5bf9\u4e00\u4e9b\u8d1f\u9762\u7684\u60f3\u6cd5\u3002\u201d<\/span><\/li>\r\n \t
              2. List 3 negative things about oneself - \u201cWe now invite you to think of 3 words or short phrases to describe what you do not like about yourself, and write them down on your notepad. For the first one, write down something that you don\u2019t like about yourself but feel quite comfortable to share this with others openly. For example, you may share that you are just too hard-working or perfectionistic in a job interview. For the second one, write down something you don\u2019t like about yourself that is a bit more difficult to share, but you are still willing to share with someone whom you can trust, possibly with others in this room. For the third one, write down something that you do not like about yourself that you find very difficult to share with others, so much so that you may never tell anyone about it. We will not ask you to hand in your sheet of paper, and if you are worried that others may peek, you can even write these words in tiny hard-to-read hand-writing or scribbles.\u201d\r\n\u5217\u51fa\u5173\u4e8e\u4f60\u81ea\u5df1\u7684\u4e09\u4ef6\u8d1f\u9762\u7684\u4e8b\u60c5-\u201c\u73b0\u5728\u8bf7\u4f60\u60f3\u51fa\u4e09\u4e2a\u8bcd\u6216\u8005\u77ed\u8bed\u6765\u63cf\u8ff0\u4f60\u4e0d\u559c\u6b22\u81ea\u5df1\u7684\u5730\u65b9\uff0c\u5e76\u628a\u5b83\u4eec\u5199\u5728\u4f60\u7684\u8bb0\u4e8b\u677f\u4e0a\u3002 \u7b2c\u4e00\u4e2a\uff0c\u5199\u4e0b\u4e00\u4e2a\u4f60\u4e0d\u559c\u6b22\u81ea\u5df1\u7684\uff0c\u800c\u53c8\u53ef\u4ee5\u5f00\u8bda\u5e03\u516c\u5730\u548c\u5176\u4ed6\u4eba\u5206\u4eab\u7684\u8bcd\u8bed\u6216\u77ed\u8bed\u3002 \u6bd4\u5982\uff0c\u4f60\u4e5f\u8bb8\u4f1a\u5728\u5e94\u8058\u9762\u8bd5\u65f6\uff0c\u5766\u627f\u81ea\u5df1\u5de5\u4f5c\u8fc7\u5206\u52aa\u529b\uff0c\u6216\u8005\u8fc7\u5206\u8ffd\u6c42\u5b8c\u7f8e\u3002\u7b2c\u4e8c\u4e2a\uff0c\u5199\u4e0b\u4e00\u4e2a\u4f60\u5bf9\u81ea\u5df1\u4e0d\u559c\u6b22\u7684\uff0c\u53c8\u6709\u4e9b\u4e0d\u592a\u5bb9\u6613\u53bb\u5206\u4eab\u7684\uff0c\u4f46\u662f\u4f60\u8fd8\u662f\u613f\u610f\u4e0e\u67d0\u4e2a\u4f60\u4fe1\u4efb\u7684\u4eba\uff0c\u4e5f\u8bb8\u5c31\u662f\u8fd9\u4e2a\u623f\u95f4\u91cc\u7684\u67d0\u4e2a\u4eba\uff0c\u53bb\u5206\u4eab\u7684\u8bcd\u8bed\u6216\u77ed\u8bed\u3002\u7b2c\u4e09\u4e2a\uff0c\u5199\u4e0b\u4f60\u4e0d\u559c\u6b22\u7684\u5173\u4e8e\u4f60\u81ea\u5df1\u7684\u8bcd\u6216\u77ed\u8bed\uff0c\u662f\u4f60\u975e\u5e38\u5730\u4e0d\u613f\u610f\u4e0e\u5176\u4ed6\u4eba\u5206\u4eab\u7684\uff0c\u4ee5\u81f3\u4e8e\u4f60\u4e5f\u8bb8\u6c38\u8fdc\u90fd\u4e0d\u4f1a\u544a\u8bc9\u4efb\u4f55\u4eba\u7684\u3002 \u6211\u4eec\u4e0d\u4f1a\u8981\u6c42\u4f60\u628a\u4f60\u5199\u7684\u90a3\u5f20\u7eb8\u4ea4\u4e0a\u6765\uff0c\u5982\u679c\u4f60\u62c5\u5fc3\u5176\u4ed6\u4eba\u4f1a\u5077\u770b\uff0c\u4f60\u53ef\u4ee5\u7528\u6781\u5c0f\u7684\uff0c\u51e0\u4e4e\u8bfb\u4e0d\u4e86\u7684\u7b14\u8ff9\u6216\u8005\u8349\u8349\u5730\u5199\u4e0b\u6765\u3002\u201d<\/span><\/li>\r\n \t
              3. Give instructions for story-telling in pairs.\r\n\u4e3a\u7ed3\u5bf9\u8bb2\u6545\u4e8b\u7ec3\u4e60\u63d0\u4f9b\u8bf4\u660e;<\/li>\r\n<\/ol>\r\n
                  \r\n \t
                • \u201cNow please put away the sheet of paper. We would like you to get into pairs. You may want to pick someone whom you don\u2019t know really well in this group. You can move your chairs around so that each pair has enough space to engage in sharing. You should be seated directly face to face across each other and be as close to each other as you feel comfortable.\u201d (Pause and wait until the group breaks up into pairs.)\r\n\u201c\u73b0\u5728\u8bf7\u628a\u90a3\u5f20\u7eb8\u653e\u5230\u4e00\u8fb9\u3002\u8bf7\u7ed3\u6210\u4e24\u4eba\u7ed3\u6210\u4e00\u7ec4\uff0c\u4f60\u6700\u597d\u9009\u62e9\u4e0e\u8fd9\u4e2a\u5c0f\u7ec4\u91cc\u4f60\u4e0d\u592a\u4e86\u89e3\u7684\u4e00\u4e2a\u4eba\u7ed3\u5bf9\u3002\u4f60\u4eec\u53ef\u4ee5\u632a\u52a8\u81ea\u5df1\u7684\u6905\u5b50\uff0c\u8fd9\u6837\u6bcf\u4e00\u5bf9\u90fd\u4f1a\u6709\u8db3\u591f\u7684\u7a7a\u95f4\u5206\u4eab\u3002\u8bf7\u9762\u5bf9\u9762\u5750\u7740\uff0c\u5e76\u4e14\u5728\u4f60\u4eec\u89c9\u5f97\u8212\u670d\u7684\u72b6\u6001\u4e0b\uff0c\u5750\u5f97\u8d8a\u8fd1\u8d8a\u597d\u3002\u201d\uff08\u505c\u4e0b\u6765\u7b49\u4e00\u4f1a\u513f\uff0c\u76f4\u5230\u5c0f\u7ec4\u6210\u5458\u5206\u6210\u4e24\u4eba\u4e00\u7ec4\u5750\u597d\uff09<\/span><\/li>\r\n \t
                • \u201cIn each pair, you will be taking turns to share one of the three negative things you have written down and the story around it. You may choose from #1, #2, or #3 \u2013 and there is no need to tell your partner which one it is. You may even choose another negative thing about yourself that you have not written down, if this is more appropriate for you. Your story may include how you come to be this way, how it brings you suffering, how you struggle with it or try to change it, and how it affects you or other people, etc. While one of you is telling the story for 2 minutes, the other person will be the listener.\u00a0 As the listener, your role is to be fully present and to be here to bear witness to what your partner is sharing. You do not need to make any comments, gestures, or response \u2026 no need to nod or shake your head \u2026 no need to provide counseling or advice. Just see if you can do the best of your ability maintain eye contact, open your heart, and listen attentively and compassionately. Do you have any questions about this? Now decide amongst yourself which of you will share first\u2026 Raise your hand if you are the first one to share so that we are all clear about who goes first.\u201d (Pause and wait until one person from each pair raise his\/her hand.)\r\n\u201c\u5728\u6bcf\u4e00\u5bf9\u6210\u5458\u4e2d\uff0c\u4f60\u4eec\u5c06\u8981\u8f6e\u6d41\u5206\u4eab\u90a3\u4e09\u4e2a\u4f60\u5df2\u7ecf\u5199\u4e0b\u6765\u7684\uff0c\u8d1f\u9762\u7684\u8bcd\u8bed\u6216\u77ed\u8bed\u5f53\u4e2d\u7684\u4e00\u4e2a\uff0c\u4ee5\u53ca\u548c\u5b83\u76f8\u5173\u7684\u6545\u4e8b\u3002\u4f60\u4e5f\u8bb8\u4f1a\u9009\u62e9\u7b2c\u4e00\u4e2a, \u7b2c\u4e8c\u4e2a, \u6216\u8005\u7b2c\u4e09\u4e2a\u2014\u4f60\u4e0d\u5fc5\u544a\u8bc9\u4f60\u7684\u540c\u4f34\u662f\u54ea\u4e00\u4e2a\u3002\u4f60\u751a\u81f3\u53ef\u4ee5\u9009\u62e9\u4f60\u5e76\u6ca1\u6709\u5199\u4e0b\u6765\u7684\uff0c\u53e6\u4e00\u4ef6\u5173\u4e8e\u4f60\u81ea\u5df1\u7684\u8d1f\u9762\u7684\u4e8b\u60c5\uff0c\u53ea\u8981\u4f60\u89c9\u5f97\u8fd9\u4e2a\u66f4\u9002\u5408\u3002 \u4f60\u8bb2\u7684\u6545\u4e8b\u53ef\u4ee5\u5305\u62ec\u8bf8\u5982\u4f60\u662f\u600e\u6837\u53d8\u6210\u8fd9\u6837\u7684\uff0c\u8fd9\u6837\u5e26\u7ed9\u4f60\u600e\u6837\u7684\u75db\u82e6\uff0c\u4f60\u600e\u6837\u4e3a\u6b64\u6323\u624e\u6216\u8005\u8bd5\u56fe\u53bb\u6539\u53d8\u5b83\uff0c\u4ee5\u53ca\u5b83\u5bf9\u4f60\u548c\u5176\u4ed6\u4eba\u7684\u5f71\u54cd\uff0c\u7b49\u7b49\u3002\u4f60\u4eec\u4e2d\u7684\u4e00\u4e2a\u8bb2\u8ff0\u4e24\u5206\u949f\uff0c\u53e6\u4e00\u4e2a\u8981\u8046\u542c\u3002\u4f5c\u4e3a\u8046\u542c\u8005\uff0c\u4f60\u7684\u89d2\u8272\u662f\u505a\u5230\u5168\u5fc3\u6295\u5165\uff0c\u5e76\u4e14\u5728\u8fd9\u91cc\u89c1\u8bc1\u4f60\u540c\u4f34\u7684\u5206\u4eab\u3002\u4f60\u4e0d\u5fc5\u505a\u4efb\u4f55\u8bc4\u8bba\uff0c\u6709\u4efb\u4f55\u624b\u52bf\u548c\u53cd\u5e94\u2026\u4e0d\u5fc5\u70b9\u5934\uff0c\u6447\u5934\u2026\u4e0d\u5fc5\u63d0\u4f9b\u54a8\u8be2\u6216\u8005\u5efa\u8bae\u3002\u4f60\u53ea\u8981\u5c3d\u529b\u4fdd\u6301\u76ee\u5149\u63a5\u89e6\uff0c\u5fc3\u80f8\u5f00\u653e\uff0c\u4e13\u6ce8\u800c\u5bcc\u6709\u6148\u60b2\u5fc3\u5730\u503e\u542c\u3002\u5927\u5bb6\u6709\u4ec0\u4e48\u95ee\u9898\u5417\uff1f \u73b0\u5728\u4f60\u4eec\u81ea\u5df1\u51b3\u5b9a\u8c01\u5148\u5206\u4eab\u2026\u5982\u679c\u4f60\u662f\u90a3\u4e2a\u5148\u5206\u4eab\u7684\u4eba\uff0c\u8bf7\u4e3e\u624b\uff0c\u8fd9\u6837\u6211\u4eec\u5927\u5bb6\u90fd\u6e05\u695a\u8c01\u5148\u6765\u3002\u201d\uff08\u505c\u4e0b\u6765\u7b49\u4e00\u4f1a\u513f\uff0c\u76f4\u5230\u6bcf\u4e00\u5bf9\u4e2d\u90fd\u6709\u4e00\u4e2a\u4eba\u4e3e\u8d77\u4e86\u4ed6\u4eec\u7684\u624b\u3002\uff09\r\n<\/span><\/li>\r\n \t
                • \u201cthe sharing begins and right after it, we will be practicing mindfulness with each other. What this means is that I will be inviting you to look at your partner for a minute in silence. This is not a starring contest. Instead, you will be looking at each other gently, mindfully, and compassionately, appreciating and honoring the person in front of you for engaging in this exercise with you, as you have the privilege of listening and sharing your inner stories with each other. Be present to this experience and honor this moment. This may be quite different from what you are used to or your usual cultural rules or etiquettes. You may be feeling anxious or uncomfortable. See if you are willing to try something differently in the service of being present, being open, and making a compassionate connection with your partner. If you have to look away or look down or giggle, that is ok; just try your best to re-try engage with each other in eye contact to the best of your ability and willingness. Do you have any questions about this part?\u201d\r\n\u201c\u63a5\u4e0b\u6765\uff0c\u6211\u4eec\u5c06\u8981\u548c\u5bf9\u65b9\u4e00\u8d77\u7ec3\u4e60\u6b63\u5ff5\u3002\u4e5f\u5c31\u662f\u8bf4\uff0c\u6211\u5c06\u8bf7\u4f60\u7528\u4e00\u5206\u949f\u65f6\u95f4\u9759\u9759\u5730\u770b\u7740\u4f60\u7684\u540c\u4f34\u7684\u773c\u775b\u3002\u8fd9\u4e0d\u662f\u6ce8\u76ee\u6bd4\u8d5b\u3002 \u76f8\u53cd\uff0c\u4f60\u8981\u6e29\u548c\u5730\u3001\u4e13\u6ce8\u5730\u3001\u5bcc\u6709\u6148\u60b2\u5fc3\u5730\u770b\u7740\u5bf9\u65b9\uff0c\u6b23\u8d4f\u548c\u5c0a\u91cd\u4f60\u9762\u524d\u7684\u4eba\u4e0e\u4f60\u4e00\u8d77\u53c2\u4e0e\u8fd9\u4e2a\u7ec3\u4e60\uff0c\u56e0\u4e3a\u4f60\u4eec\u6709\u8fd9\u4e2a\u8363\u5e78\u4e92\u76f8\u8046\u542c\u548c\u5206\u4eab\u4f60\u4eec\u5185\u5fc3\u7684\u6545\u4e8b\u3002\u4e13\u6ce8\u6b64\u65f6\uff0c\u5c0a\u91cd\u6b64\u523b\u3002\u8fd9\u53ef\u80fd\u4e0e\u60a8\u4e60\u60ef\u7684\u6216\u60a8\u901a\u5e38\u7684\u6587\u5316\u89c4\u8303\u6216\u793c\u4eea\u6709\u5f88\u5927\u4e0d\u540c\u3002 \u60a8\u53ef\u80fd\u4f1a\u611f\u5230\u7126\u8651\u6216\u4e0d\u8212\u670d\u3002\u770b\u770b\u4f60\u662f\u5426\u613f\u610f\u5c1d\u8bd5\u4e0d\u540c\u7684\u4f53\u9a8c\uff0c\u4ee5\u5e2e\u52a9\u4f60\u4e13\u6ce8\u3001\u5f00\u653e\u3001\u4e0e\u4f60\u7684\u540c\u4f34\u5efa\u7acb\u5bcc\u6709\u6148\u60b2\u5fc3\u7684\u8fde\u63a5\u3002 \u5982\u679c\u4f60\u4e0d\u5f97\u4e0d\u770b\u522b\u5904\uff0c\u5411\u4e0b\u770b\u6216\u5077\u7b11\uff0c\u90a3\u4e5f\u6ca1\u5173\u7cfb; \u5c3d\u4f60\u6240\u80fd\uff0c\u5c3d\u6700\u5927\u52aa\u529b\u518d\u6b21\u5c1d\u8bd5\u5f7c\u6b64\u773c\u795e\u63a5\u89e6\u3002\u4f60\u4eec\u5bf9\u8fd9\u90e8\u5206\u6709\u4efb\u4f55\u7591\u95ee\u5417\uff1f\u201c<\/span><\/li>\r\n \t
                • \u201cSo in summary, we will begin with a minute of silence, followed by the first person sharing, followed by another minute of silence, then switching roles for the other person to share, and ending with a final minute of silence. To guide you along, I will be ringing the bell to signify each part and prompt you with reminders about what to do next, so do not worry if you do not remember all of these steps. Do you have any questions before we begin?\u201d\r\n\u201c\u8ba9\u6211\u4eec\u603b\u7ed3\u4e00\u4e0b\uff0c\u6211\u4eec\u5c06\u4ee5\u4e00\u5206\u949f\u7684\u9759\u9ed8\u5f00\u59cb\uff0c\u63a5\u7740\u662f\u7b2c\u4e00\u4e2a\u4eba\u5206\u4eab\uff0c\u63a5\u7740\u662f\u53e6\u4e00\u4e2a\u4e00\u5206\u949f\u9759\u9ed8\uff0c\u7136\u540e\u6362\u6210\u53e6\u4e00\u4e2a\u4eba\u5206\u4eab\uff0c\u6700\u540e\u518d\u4ee5\u4e00\u5206\u949f\u9759\u9ed8\u7ed3\u675f\u3002\u4e3a\u4e86\u5f15\u5bfc\u60a8\uff0c\u6211\u5c06\u6572\u94c3\u8868\u793a\u6bcf\u4e2a\u6b65\u9aa4\uff0c\u5e76\u63d0\u793a\u4f60\u4e0b\u4e00\u6b65\u8be5\u505a\u4ec0\u4e48\uff0c\u6240\u4ee5\u5373\u4f7f\u4f60\u4e0d\u8bb0\u5f97\u6240\u6709\u8fd9\u4e9b\u6b65\u9aa4\uff0c\u4e5f\u8bf7\u4e0d\u8981\u62c5\u5fc3\u3002\u5728\u6211\u4eec\u5f00\u59cb\u4e4b\u524d\u4f60\u6709\u4efb\u4f55\u95ee\u9898\u5417\uff1f<\/span><\/li>\r\n<\/ul>\r\n
                    \r\n \t
                  1. Ring the bell and give guidance for paired story-telling:\r\n\u6572\u94c3\uff0c\u4e3a\u7ed3\u5bf9\u5206\u4eab\u6545\u4e8b\u7ec3\u4e60\u63d0\u4f9b\u5bfc\u5f15\u3002<\/li>\r\n<\/ol>\r\n
                      \r\n \t
                    • Ring the bell to start one-minute of silence<\/strong>. \u201cLet\u2019s begin the exercise with a minute of silence. See if you can just connect with your partner in front of you with gentle gaze\u2026 Look at each other with compassion and appreciation\u2026\u201d\r\n\u6572\u94c3\uff0c\u5f00\u59cb<\/span>\u4e00\u5206\u949f\u9759\u9ed8<\/strong>\u3002\u201c\u8ba9\u6211\u4eec\u4ee5\u4e00\u5206\u949f\u9759\u9ed8\u5f00\u59cb\u7ec3\u4e60\u3002\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u548c\u4f60\u9762\u524d\u7684\u540c\u4f34\u4ee5\u6e29\u548c\u7684\u6ce8\u89c6\u76f8\u8fde\u63a5\u2026\u5e26\u7740\u607b\u9690\u548c\u6b23\u8d4f\u7684\u5fc3\u770b\u7740\u5bf9\u65b9\u2026\u201d<\/span><\/li>\r\n \t
                    • Ring the bell to begin a two-minute of sharing<\/strong>. \u201cThe first person to share can now tell your story to your partner \u2013 what you don\u2019t like about yourself, how you struggle to change it, and how it affects you or other people.\u201d\r\n\u6572\u94c3\uff0c\u5f00\u59cb<\/span>\u4e24\u5206\u949f\u5206\u4eab<\/strong>\u3002\u201c\u7b2c\u4e00\u4e2a\u5206\u4eab\u7684\u4eba\u73b0\u5728\u53ef\u4ee5\u5411\u4f60\u7684\u540c\u4f34\u8bb2\u8ff0\u4f60\u7684\u6545\u4e8b\u2014\u4f60\u4e0d\u559c\u6b22\u81ea\u5df1\u4ec0\u4e48\uff0c\u4f60\u662f\u600e\u6837\u7aed\u529b\u53bb\u6539\u53d8\u5b83\uff0c\u5b83\u662f\u600e\u6837\u5f71\u54cd\u5230\u4f60\u548c\u5176\u4ed6\u4eba\u7684\u3002\u201d<\/span><\/li>\r\n \t
                    • Ring the bell to begin another minute of silence<\/strong>. \u201cNow let\u2019s have another minute of silence and reconnect with each other. One of you just shared something personal. Let\u2019s look at each other mindfully and honour each other with appreciation and compassion.\u201d\r\n\u6572\u94c3\uff0c\u5f00\u59cb<\/span>\u53e6\u4e00\u4e2a\u4e00\u5206\u949f\u9759\u9ed8<\/strong>\u3002\u201c\u73b0\u5728\uff0c\u8ba9\u6211\u4eec\u5f00\u59cb\u4e0b\u4e00\u4e2a\u4e00\u5206\u949f\u9759\u9ed8\uff0c\u5e76\u4e14\u548c\u5bf9\u65b9\u518d\u6b21\u8fde\u63a5\u3002\u4f60\u4eec\u4e2d\u7684\u4e00\u4e2a\u521a\u521a\u5206\u4eab\u4e86\u4ed6\u4e2a\u4eba\u7684\u4e8b\u60c5\u3002\u8ba9\u6211\u4eec\u4e13\u6ce8\u5730\u6ce8\u89c6\u5bf9\u65b9\uff0c\u5e76\u4e14\u7528\u6b23\u8d4f\u548c\u540c\u60c5\u8868\u793a\u5bf9\u5f7c\u6b64\u7684\u5c0a\u91cd\u3002\u201d<\/span><\/li>\r\n \t
                    • Ring the bell to begin a two-minute of sharing<\/strong>. \u201cNow we will switch roles. The second person to share can now tell your story to your partner \u2013 what you don\u2019t like about yourself, how you struggle to change it, and how it affects you or other people.\u201d\r\n\u6572\u54cd\u94c3\u58f0\uff0c\u5f00\u59cb<\/span>\u4e24\u5206\u949f\u5206\u4eab\u7ec3\u4e60<\/strong>\u3002 \u201c\u73b0\u5728\u6211\u4eec\u5c06\u8f6c\u6362\u89d2\u8272\u3002 \u7b2c\u4e8c\u4e2a\u5206\u4eab\u7684\u4eba\u73b0\u5728\u53ef\u4ee5\u5411\u4f60\u7684\u540c\u4f34\u8bb2\u8ff0\u4f60\u7684\u6545\u4e8b - \u4f60\u4e0d\u559c\u6b22\u81ea\u5df1\u7684\u5730\u65b9\uff0c\u4f60\u5982\u4f55\u52aa\u529b\u6539\u53d8\u5b83\uff0c\u4ee5\u53ca\u5b83\u5982\u4f55\u5f71\u54cd\u4f60\u6216\u4ed6\u4eba\u3002<\/span><\/li>\r\n \t
                    • Ring the bell to mark the final minute of silence<\/strong>. \u201cNow let\u2019s have a final minute of silence and reconnect with each other. Both of you just shared something personal. Let\u2019s look at each other mindfully and honour each other with appreciation and compassion.\u201d\r\n\u6572\u54cd\u94c3\u58f0\u4ee5\u8868\u793a<\/span>\u6700\u540e\u4e00\u5206\u949f\u7684\u9759\u9ed8<\/strong>\u3002 \u201c\u73b0\u5728\u8ba9\u6211\u4eec\u505a\u6700\u540e\u4e00\u5206\u949f\u7684\u9759\u9ed8\u7ec3\u4e60\uff0c\u5e76\u76f8\u4e92\u91cd\u65b0\u8fde\u63a5\u3002 \u4f60\u4eec\u4fe9\u521a\u521a\u5206\u4eab\u4e86\u4e00\u4e9b\u4e2a\u4eba\u7684\u4e8b\u60c5\u3002 \u8ba9\u6211\u4eec\u4e13\u6ce8\u5730\u770b\u7740\u5f7c\u6b64\uff0c\u5e76\u4ee5\u6b23\u8d4f\u548c\u540c\u60c5\u7684\u65b9\u5f0f\u53bb\u5c0a\u91cd\u5f7c\u6b64\u3002\u201c<\/span><\/li>\r\n<\/ul>\r\n
                        \r\n \t
                      1. Give instructions for story-singing in pairs. \u201cWe are now ready for the second part of the exercise! We will be doing something very similar to what you have just done. In the exact same sequence as before, we will ask you to connect with each other for a minute, followed by 2 minutes of sharing by the first person, then a minute of reconnection, switch roles for the other person to share for 2 minutes, and end with a final minute of reconnection. You will use the same story and even pretty much the same words. The only difference is that in sharing your story, we would invite you not to speak the story but to sing it. \u2018You - can - sing - it - to - any - tune - you \u2013 like\u2019 [sing this sentence]. You can pick any song or tune you like. You can even use the most common songs, e.g., children songs, birthday song, etc. You may also rap. This is not a singing contest, but simply try sharing your story in a different way. We would encourage you to try singing it! If you are really really stuck, you can also try retelling the story in an altered voice, e.g., imaginary cartoon character\u2019s high-pitch voice \u2026 or recite this story like an epic and ancient poem\u2026 Any questions about this?\u201d\r\n\u7ed3\u5bf9\u5531\u6545\u4e8b\u7ec3\u4e60\u7684\u8bf4\u660e\u3002 \u201c\u6211\u4eec\u73b0\u5728\u51c6\u5907\u597d\u8fdb\u884c\u7b2c\u4e8c\u90e8\u5206\u7ec3\u4e60\uff01 \u6211\u4eec\u5c06\u505a\u4e00\u4e9b\u4e0e\u60a8\u521a\u624d\u6240\u505a\u7684\u975e\u5e38\u76f8\u4f3c\u7684\u4e8b\u60c5\u3002\u6309\u7167\u4e0e\u4ee5\u524d\u5b8c\u5168\u76f8\u540c\u7684\u987a\u5e8f\uff0c\u6211\u4eec\u4f1a\u8981\u6c42\u4f60\u82b1\u4e00\u5206\u949f\u65f6\u95f4\u5f7c\u6b64\u76f8\u8fde\u63a5\uff0c\u7136\u540e\u7531\u7b2c\u4e00\u4e2a\u4eba\u5206\u4eab2\u5206\u949f\uff0c\u7136\u540e\u91cd\u65b0\u8fde\u63a5\u4e00\u5206\u949f\uff0c\u4e92\u6362\u89d2\u8272\u8ba9\u53e6\u4e00\u4e2a\u4eba\u5206\u4eab2\u5206\u949f\uff0c \u5e76\u4ee5\u6700\u540e\u4e00\u4e2a\u4e00\u5206\u949f\u7684\u91cd\u65b0\u8fde\u63a5\u800c\u7ed3\u675f\u3002\u4f60\u5c06\u4f7f\u7528\u76f8\u540c\u7684\u6545\u4e8b\uff0c\u751a\u81f3\u51e0\u4e4e\u76f8\u540c\u7684\u8bcd\u8bed\u3002 \u552f\u4e00\u7684\u533a\u522b\u662f\uff0c\u5728\u5206\u4eab\u4f60\u7684\u6545\u4e8b\u65f6\uff0c\u6211\u4eec\u4f1a\u8bf7\u4f60\u4e0d\u8981\u8bb2\u51fa\u6545\u4e8b\uff0c\u800c\u662f\u5531\u6b4c\u3002 '\u4f60 - \u53ef\u4ee5 - \u7528 - - \u4efb\u4f55 - \u66f2\u8c03 - \u53bb\u5531 - \u5c31\u50cf'[\u5531\u51fa\u8fd9\u53e5\u8bdd]\u3002\u4f60\u53ef\u4ee5\u9009\u62e9\u4f60\u559c\u6b22\u7684\u4efb\u4f55\u6b4c\u66f2\u6216\u66f2\u8c03\u3002 \u4f60\u751a\u81f3\u53ef\u4ee5\u4f7f\u7528\u6700\u5e38\u89c1\u7684\u6b4c\u66f2\uff0c\u4f8b\u5982\u513f\u6b4c\uff0c\u751f\u65e5\u6b4c\u7b49\u3002\u4f60\u4e5f\u53ef\u4ee5\u8bf4\u5531\u3002 \u8fd9\u4e0d\u662f\u4e00\u573a\u6b4c\u5531\u6bd4\u8d5b\uff0c\u53ea\u662f\u8981\u5c1d\u8bd5\u4ee5\u4e0d\u540c\u7684\u65b9\u5f0f\u5206\u4eab\u4f60\u7684\u6545\u4e8b\u3002\u6211\u4eec\u9f13\u52b1\u4f60\u8bd5\u7740\u5531\u5427\uff01 \u5982\u679c\u4f60\u771f\u7684\u88ab\u5361\u4f4f\u4e86\uff0c\u4f60\u4e5f\u53ef\u4ee5\u5c1d\u8bd5\u7528\u53d8\u8c03\u7684\u58f0\u97f3\u91cd\u8ff0\u8fd9\u4e2a\u6545\u4e8b\uff0c\u4f8b\u5982\uff0c\u60f3\u8c61\u4e2d\u7684\u5361\u901a\u4eba\u7269\u7684\u9ad8\u58f0\u8c03.......\u6216\u8005\u50cf\u53f2\u8bd7\u548c\u53e4\u8bd7\u4e00\u6837\u8bf5\u8bfb\u8fd9\u4e2a\u6545\u4e8b......\u5bf9\u6b64\u6709\u4efb\u4f55\u95ee\u9898\u5417\uff1f<\/span><\/li>\r\n \t
                      2. Ring the bell and give guidance for paired story-singing: \u6572\u54cd\u94c3\u58f0\uff0c\u4e3a\u7ed3\u5bf9\u5531\u51fa\u6545\u4e8b\u63d0\u4f9b\u6307\u5bfc\uff1a<\/li>\r\n<\/ol>\r\n
                          \r\n \t
                        • Ring the bell to start one-minute of silence<\/strong>. \u201cLet\u2019s begin the exercise with a minute of silence. See if you can just connect with your partner in front of you with gentle gaze\u2026 Look at each other with compassion and appreciation\u2026\u201d\r\n\u6572\u54cd\u94c3\u58f0\uff0c\u5f00\u59cb<\/span>\u4e00\u5206\u949f\u9759\u9ed8<\/strong>\u3002\u8ba9\u6211\u4eec\u4ee5\u4e00\u5206\u949f\u7684\u9759\u9ed8\u5f00\u59cb\u7ec3\u4e60\u3002\u770b\u770b\u4f60\u662f\u5426\u80fd\u591f\u4ee5\u6e29\u548c\u7684\u76ee\u5149\u4e0e\u4f60\u5bf9\u9762\u7684\u540c\u4f34\u8fde\u63a5.......\u4ee5\u607b\u9690\u5fc3\u548c\u6b23\u8d4f\u6765\u770b\u7740\u5bf9\u65b9......\u201c<\/span><\/li>\r\n \t
                        • Ring the bell to begin a two-minute of singing<\/strong>. \u201cThe first person to share can now sing your story to your partner!\u201d\r\n\u6572\u54cd\u94c3\u58f0\uff0c\u5f00\u59cb<\/span>\u4e24\u5206\u949f\u5531\u6b4c<\/strong>\u3002 \u7b2c\u4e00\u4e2a\u5206\u4eab\u7684\u4eba\u73b0\u5728\u53ef\u4ee5\u5411\u4f60\u7684\u540c\u4f34\u5531\u51fa\u4f60\u7684\u6545\u4e8b\uff01\u201d<\/span><\/li>\r\n \t
                        • Ring the bell to begin another minute of silence<\/strong>. \u201cNow let\u2019s have another minute of silence and reconnect with each other. Let\u2019s look at each other mindfully and honour each other with appreciation and compassion.\u201d\r\n\u6572\u54cd\u949f\u58f0\uff0c\u5f00\u59cb<\/span>\u53e6\u4e00\u4e2a\u4e00\u5206\u949f\u7684\u9759\u9ed8<\/strong>\u3002\u201c\u73b0\u5728\u8ba9\u6211\u4eec\u518d\u7528\u4e00\u5206\u949f\u7684\u9759\u9ed8\u5e76\u76f8\u4e92\u91cd\u65b0\u8fde\u63a5\u3002 \u8ba9\u6211\u4eec\u4e13\u6ce8\u5730\u770b\u7740\u5bf9\u65b9\uff0c\u5e76\u4ee5\u6b23\u8d4f\u548c\u540c\u60c5\u7684\u65b9\u5f0f\u8868\u793a\u5f7c\u6b64\u7684\u5c0a\u91cd\u3002\u201d<\/span><\/li>\r\n \t
                        • Ring the bell to begin a two-minute of singing<\/strong>. \u201cNow we will switch roles. The second person to share can now sing your story to your partner!\u201d\r\n\u6572\u54cd\u949f\u58f0\uff0c\u5f00\u59cb<\/span>\u4e24\u5206\u949f\u5531\u6b4c<\/strong>\u3002 \u201c\u73b0\u5728\u6211\u4eec\u5c06\u8f6c\u6362\u89d2\u8272\u3002\u7b2c\u4e8c\u4e2a\u5206\u4eab\u7684\u4eba\u73b0\u5728\u53ef\u4ee5\u5411\u4f60\u7684\u540c\u4f34\u5531\u51fa\u4f60\u7684\u6545\u4e8b\uff01<\/span><\/li>\r\n \t
                        • Ring the bell to mark the final minute of silence<\/strong>. \u201cNow let\u2019s have this final minute of silence and reconnect with each other. Let\u2019s look at each other mindfully and honour each other with appreciation and compassion. As this is the final step of this exercise, and this may be your only chance to have this opportunity to connect with your partner in this particular way in this particular moment, see if you can really treasure this final minute of connection with one another.\u201d\r\n\u6572\u54cd\u949f\u58f0\uff0c\u6807\u793a<\/span>\u6700\u540e\u4e00\u5206\u949f\u7684\u9759\u9ed8<\/strong>\u3002 \u201c\u73b0\u5728\u8ba9\u6211\u4eec\u505a\u6700\u540e\u4e00\u5206\u949f\u7684\u9759\u9ed8\u7ec3\u4e60\uff0c\u5e76\u76f8\u4e92\u91cd\u65b0\u8fde\u7ed3\u3002 \u8ba9\u6211\u4eec\u4e13\u6ce8\u5730\u770b\u7740\u5bf9\u65b9\uff0c\u5e76\u4ee5\u6b23\u8d4f\u548c\u540c\u60c5\u7684\u65b9\u5f0f\u8868\u793a\u5f7c\u6b64\u7684\u5c0a\u91cd\u3002 \u7531\u4e8e\u8fd9\u662f\u672c\u7ec3\u4e60\u7684\u6700\u540e\u4e00\u6b65\uff0c\u8fd9\u53ef\u80fd\u662f\u8fd9\u7279\u522b\u7684\u65f6\u523b\u4ee5\u8fd9\u79cd\u7279\u6b8a\u65b9\u5f0f\u4e0e\u4f60\u7684\u540c\u4f34\u8fde\u7ed3\u7684\u552f\u4e00\u673a\u4f1a\uff0c\u770b\u770b\u60a8\u662f\u5426\u771f\u7684\u53ef\u4ee5\u73cd\u60dc\u5f7c\u6b64\u4e4b\u95f4\u7684\u6700\u540e\u4e00\u5206\u949f\u8fde\u63a5\u3002\u201d<\/span><\/li>\r\n<\/ul>\r\n
                            \r\n \t
                          1. Close the exercise for debriefing. \u201cNow please thank your partner. We can reform the group for debriefing.\u201d\r\n\u7ed3\u675f\u7ec3\u4e60\u51c6\u5907\u5c0f\u7ed3\u3002\u201c\u73b0\u5728\u8bf7\u611f\u8c22\u4f60\u7684\u540c\u4f34\u3002\u6211\u4eec\u53ef\u4ee5\u91cd\u65b0\u53d8\u56de\u5c0f\u7ec4\uff0c\u5927\u5bb6\u4e00\u8d77\u505a\u5c0f\u7ed3\u3002\u201d<\/span><\/li>\r\n<\/ol>\r\nDebriefing & Sample Scripts \u5c0f\u7ed3\u548c\u793a\u8303\u6587\u7a3f<\/strong><\/span>\r\n\r\nThe power of fused negative thoughts \u878d\u5408\u7684\u8d1f\u9762\u60f3\u6cd5\u7684\u5a01\u529b<\/strong>\r\n
                              \r\n \t
                            • \u201cWhat was it like to find the three negative things about yourself? Was it easy or difficult? Notice that everyone has things about themselves that they do not like. We share similar struggles and you are not alone in this.\u201d\r\n\u201c\u627e\u5230\u5173\u4e8e\u4f60\u81ea\u5df1\u7684\u4e09\u4e2a\u8d1f\u9762\u7684\u4e8b\u7269\u662f\u4ec0\u4e48\u611f\u89c9\uff1f \u662f\u5bb9\u6613\u8fd8\u662f\u56f0\u96be\uff1f \u8bf7\u6ce8\u610f\uff0c\u6bcf\u4e2a\u4eba\u90fd\u6709\u81ea\u5df1\u4e0d\u559c\u6b22\u7684\u4e8b\u7269\u3002 \u6211\u4eec\u90fd\u6709\u7740\u76f8\u4f3c\u7684\u6323\u624e\uff0c\u4f60\u5e76\u4e0d\u662f\u4e00\u4e2a\u4eba\u3002<\/span><\/li>\r\n \t
                            • \u201cEven though they are \u2018just words\u2019 and in this perspective, #1, #2 and #3 are all just the same, notice how we tend to give meaning and different weightings to these words so that we can compare and rank them. Yet, do these words really describe who you are in this present moment? Do they diminish you in some way? So, it may be helpful to practice treating them as just words and not imbue them with so much power over us. We can begin to embrace and fully accept ourselves in this moment.\u201d\r\n\u201c\u7136\u800c\u5b83\u4eec\u2018\u53ea\u662f\u8bcd\u8bed'\uff0c\u800c\u4e14\u4ece\u8fd9\u4e2a\u89c6\u89d2\u770b\uff0c\u7b2c\u4e00\u4e2a\u8bcd\u8bed\u3001\u7b2c\u4e8c\u4e2a\u548c\u7b2c\u4e09\u4e2a\u90fd\u662f\u4e00\u6837\u7684\uff0c\u8bf7\u7559\u610f\u6211\u4eec\u662f\u5982\u4f55\u503e\u5411\u4e8e\u7ed9\u8fd9\u4e9b\u8bcd\u8bed\u8d4b\u4e88\u610f\u4e49\u548c\u4e0d\u540c\u7684\u5206\u91cf\uff0c\u4ee5\u4fbf\u6211\u4eec\u53ef\u4ee5\u5bf9\u5b83\u4eec\u8fdb\u884c\u6bd4\u8f83\u548c\u6392\u5e8f\u7684\u3002\u7136\u800c\uff0c\u8fd9\u4e9b\u8bdd\u771f\u7684\u63cf\u8ff0\u4e86\u6b64\u523b\u7684\u4f60\u5417\uff1f \u5b83\u4eec\u662f\u5426\u4ee5\u67d0\u79cd\u65b9\u5f0f\u524a\u5f31\u4e86\u4f60\uff1f \u56e0\u6b64\uff0c\u5c06\u5b83\u4eec\u89c6\u4e3a\u8bcd\u8bed\u5e76\u4e14\u4e0d\u8981\u8d4b\u4e88\u5b83\u4eec\u5982\u6b64\u5f3a\u5927\u7684\u538b\u5411\u6211\u4eec\u7684\u529b\u91cf\uff0c\u53ef\u80fd\u4f1a\u5bf9\u6211\u4eec\u6709\u6240\u5e2e\u52a9\u3002 \u6211\u4eec\u53ef\u4ee5\u5728\u8fd9\u4e00\u523b\u5f00\u59cb\u62e5\u62b1\u5e76\u5b8c\u5168\u63a5\u7eb3\u81ea\u5df1\u3002\u201d<\/span><\/li>\r\n<\/ul>\r\nMindful attention to one another \u4e13\u6ce8\u4e8e\u5bf9\u65b9<\/strong>\r\n
                                \r\n \t
                              • \u201cWhat was it like to just simply look at each other without words?\u201d \u201c\r\n\u4e0d\u8bf4\u8bdd\uff0c\u53ea\u662f\u770b\u7740\u5bf9\u65b9\u662f\u4ec0\u4e48\u611f\u89c9\uff1f\u201d<\/span><\/li>\r\n \t
                              • \u201cIt is quite common to feel discomfort. There are many social and cultural rules that we have internalized, including not looking at each other, and so it may feel much safer to avoid looking at each other. If you observe people\u2019s behaviors on an elevator, we always try to maximize our distance from others and avoid eye contact. We may be often on-guard and weary of each other. If this was ancient times where there were dangers everywhere, this might have been very appropriate. If you are in a dark alley in certain parts of the world, eye contact may indeed be unsafe. Is this always necessary though and what is the cost of this avoidance in our lives? This exercise invites us to experience what it may be like if we were to drop our usual \u2018defenses\u2019 against each other and our natural tendency to avoid\u2026 and instead, be fully being present with each other. Mindfulness is paying attention without judgement, and this exercise invites us to extend this mindful attention to really connect with one another with appreciation and compassion. It does not mean you have to look at people like this all the time. In fact, people may not like it if you do this on your way home! However, we can create a safe space in here for us to experience this connection with each other in this context. Notice how we can take the time to appreciate each other fully as human beings, and not getting hooked by any judgements, stories, or labels\u2026 and not getting busy in trying to fix each other. We can practice connecting with others in our lives with this quality of mindfulness, compassion, and appreciation.\u201d\r\n\u201c\u611f\u5230\u4e0d\u9002\u662f\u5f88\u5e38\u89c1\u7684\u3002\u8bb8\u591a\u793e\u4f1a\u548c\u6587\u5316\u89c4\u8303\u5df2\u7ecf\u88ab\u6211\u4eec\u5185\u5316\uff0c\u5305\u62ec\u4e0d\u76f8\u4e92\u770b\u5411\u5bf9\u65b9\uff0c\u56e0\u4e3a\u907f\u514d\u770b\u5411\u5f7c\u6b64\u53ef\u80fd\u4f1a\u611f\u89c9\u66f4\u5b89\u5168\u3002\u5982\u679c\u60a8\u89c2\u5bdf\u4eba\u4eec\u5728\u7535\u68af\u4e0a\u7684\u884c\u4e3a\uff0c\u4eba\u4eec\u603b\u662f\u5c3d\u91cf\u6269\u5927\u4e0e\u4ed6\u4eba\u7684\u8ddd\u79bb\u5e76\u907f\u514d\u76ee\u5149\u63a5\u89e6\u3002 \u6211\u4eec\u53ef\u80fd\u7ecf\u5e38\u4fdd\u6301\u5bf9\u5916\u4eba\u8b66\u60d5\u5e76\u5f7c\u6b64\u538c\u5026\u3002\u5982\u679c\u8fd9\u662f\u5728\u5904\u5904\u6709\u5371\u9669\u7684\u5728\u53e4\u4ee3\uff0c\u8fd9\u6837\u505a\u53ef\u80fd\u662f\u975e\u5e38\u5408\u9002\u7684\u3002\u5982\u679c\u4f60\u8eab\u5904\u4e16\u754c\u67d0\u4e9b\u5730\u65b9\u7684\u9ed1\u6697\u5c0f\u5df7\uff0c\u76ee\u5149\u63a5\u89e6\u53ef\u80fd\u786e\u5b9e\u4e0d\u5b89\u5168\u3002\u907f\u514d\u76ee\u5149\u63a5\u89e6\u603b\u662f\u5fc5\u8981\u7684\u5417\uff1f\u8fd9\u79cd\u56de\u907f\u8ba9\u6211\u4eec\u5728\u4eba\u751f\u4e2d\u4ed8\u51fa\u4e86\u4ec0\u4e48\u4ee3\u4ef7\uff1f\u8fd9\u4e2a\u7ec3\u4e60\u9080\u8bf7\u6211\u4eec\u53bb\u4f53\u9a8c\uff0c\u5982\u679c\u6211\u4eec\u653e\u4e0b\u6211\u4eec\u60ef\u5e38\u7684\u76f8\u4e92\u201c\u9632\u5fa1\u201d\u548c\u56de\u907f\u7684\u5929\u6027 \u2026\u2026\u53cd\u800c\uff0c\u5168\u7136\u5730\u4e13\u6ce8\u5730\u548c\u5bf9\u65b9\u5728\u4e00\u8d77\uff0c\u6211\u4eec\u4f1a\u662f\u4ec0\u4e48\u611f\u89c9\u3002 \u6b63\u5ff5\u662f\u4e0d\u8bc4\u5224\u5730\u4e13\u6ce8\uff0c\u800c\u8fd9\u4e2a\u7ec3\u4e60\u5e2e\u52a9\u6211\u4eec\u6269\u5c55\u6211\u4eec\u7684\u6ce8\u610f\u529b\uff0c\u4ece\u800c\u771f\u6b63\u5730\u4ee5\u6b23\u8d4f\u548c\u5171\u60c5\u5f7c\u6b64\u76f8\u8fde\u3002 \u8fd9\u5e76\u4e0d\u610f\u5473\u7740\u4f60\u5fc5\u987b\u4e00\u76f4\u8fd9\u6837\u770b\u7740\u522b\u4eba\u3002\u4e8b\u5b9e\u4e0a\uff0c\u5982\u679c\u4f60\u5728\u56de\u5bb6\u7684\u8def\u4e0a\u8fd9\u6837\u505a\uff0c\u4eba\u4eec\u53ef\u80fd\u4e0d\u559c\u6b22\uff01 \u4f46\u662f\uff0c\u6211\u4eec\u53ef\u4ee5\u5728\u8fd9\u91cc\u521b\u5efa\u4e00\u4e2a\u5b89\u5168\u7684\u7a7a\u95f4\uff0c\u8ba9\u6211\u4eec\u5728\u6b64\u60c5\u6b64\u666f\u4e4b\u4e0b\u76f8\u4e92\u4f53\u9a8c\u8fd9\u79cd\u8fde\u63a5\u3002\u8bf7\u7559\u610f\u6211\u4eec\u80fd\u591f\u82b1\u65f6\u95f4\u4f5c\u4e3a\u4eba\u7c7b\u5145\u5206\u6b23\u8d4f\u5f7c\u6b64\uff0c\u800c\u4e0d\u662f\u88ab\u4efb\u4f55\u8bc4\u5224\u3001\u6545\u4e8b\u6216\u6807\u7b7e\u6240\u94a9\u4f4f......\u4e5f\u4e0d\u662f\u5fd9\u4e8e\u4e92\u76f8\u4fee\u6b63\u3002 \u6211\u4eec\u53ef\u4ee5\u901a\u8fc7\u8fd9\u79cd\u6b63\u5ff5\u3001\u607b\u9690\u5fc3\u548c\u6b23\u8d4f\u6765\u7ec3\u4e60\u4e0e\u6211\u4eec\u751f\u6d3b\u4e2d\u7684\u5176\u4ed6\u4eba\u76f8\u8fde\u63a5\u3002<\/span><\/li>\r\n<\/ul>\r\nTelling vs Singing the Story \u2013 Fusion vs Defusion \u8bb2\u51fa\u6545\u4e8bvs\u5531\u51fa\u6545\u4e8b\u2014\u878d\u5408vs\u89e3\u79bb<\/strong>\r\n
                                  \r\n \t
                                • \u201cWhat was it like to share your story with your partner? Did you feel any difference between telling your story and singing your story? How did singing your story change the experience for you?\u201d\r\n\u201c\u4e0e\u4f60\u7684\u540c\u4f34\u5206\u4eab\u4f60\u7684\u6545\u4e8b\u662f\u4ec0\u4e48\u611f\u89c9\uff1f \u8bb2\u8ff0\u4f60\u7684\u6545\u4e8b\u548c\u5531\u51fa\u4f60\u7684\u6545\u4e8b\u4f60\u89c9\u5f97\u6709\u4ec0\u4e48\u4e0d\u540c\u5417\uff1f \u5531\u51fa\u4f60\u7684\u6545\u4e8b\u6539\u53d8\u4e86\u4f60\u7684\u4f53\u9a8c\u5417\uff1f\u201c<\/span><\/li>\r\n \t
                                • Often, people will feel that their stories are \u201clighter\u201d and \u201cless serious\u201d when they sing, which is the effect of defusion and the point of the exercise. Others may focus on how self-conscious they are when singing or how they did not like the singing experience. The facilitator can invite them to notice that even if they just focused on how well they sang, they were already no longer being hooked by the actual content of the story at that moment, even though they may be \u201cfused\u201d with other kinds of thoughts, such as whether they liked singing or whether they were good singers. Occasionally, there may be participants who would share that singing makes their stories even more real or upsetting. In this case, it can be noted that just by changing how we relate to the same words and same stories may either increase or decrease their apparent \u201crealness\u201d, which is the story\u2019s \u201cpower\u201d over us, and in this case, it becomes an illustration of the process of \u201cfusion\u201d.\r\n\u901a\u5e38\uff0c\u4eba\u4eec\u4f1a\u5728\u4ed6\u4eec\u5531\u6b4c\u65f6\u611f\u5230\u4ed6\u4eec\u7684\u6545\u4e8b\u201c\u66f4\u8f7b\u677e\u201d\u548c\u201c\u4e0d\u90a3\u4e48\u4e25\u8083\u201d\u4e86\uff0c\u8fd9\u662f\u89e3\u79bb\u7684\u4f5c\u7528\u548c\u7ec3\u4e60\u7684\u91cd\u70b9\u3002\u8fd8\u6709\u4eba\u53ef\u80fd\u4f1a\u5c06\u6ce8\u610f\u529b\u5728\u4ed6\u4eec\u5531\u6b4c\u65f6\u7684\u81ea\u6211\u610f\u8bc6\u4e0a\uff0c\u6216\u8005\u4ed6\u4eec\u4e0d\u559c\u6b22\u5531\u6b4c\u7684\u4f53\u9a8c\u4e0a\u3002\u5c0f\u7ec4\u5e26\u9886\u8005\u53ef\u4ee5\u542f\u53d1\u4ed6\u4eec\u6ce8\u610f\u5230\u5373\u4f7f\u4ed6\u4eec\u53ea\u662f\u4e13\u6ce8\u4e8e\u81ea\u5df1\u5531\u7684\u600e\u6837\uff0c\u5373\u4f7f\u4ed6\u4eec\u53ef\u80fd\u548c\u5176\u4ed6\u7684\u60f3\u6cd5\u878d\u5408\u4e86\uff0c\u6bd4\u5982\u4ed6\u4eec\u662f\u5426\u559c\u6b22\u5531\u6b4c\u6216\u8005\u4ed6\u4eec\u662f\u4e0d\u662f\u4e00\u540d\u597d\u7684\u6b4c\u624b\uff0c\u5728\u90a3\u65f6\u4ed6\u4eec\u5df2\u7ecf\u4e0d\u518d\u88ab\u6545\u4e8b\u91cc\u7684\u5b9e\u9645\u5185\u5bb9\u94a9\u4f4f\u3002\u5076\u5c14\uff0c\u53ef\u80fd\u4f1a\u6709\u7ec4\u5458\u5206\u4eab\u8fd9\u79cd\u6b4c\u5531\u4f7f\u4ed6\u4eec\u7684\u6545\u4e8b\u66f4\u52a0\u771f\u5b9e\u6216\u4ee4\u4eba\u6cae\u4e27\u3002\u5728\u8fd9\u79cd\u60c5\u51b5\u4e0b\uff0c\u53ef\u4ee5\u6ce8\u610f\u5230\uff0c\u4ec5\u4ec5\u901a\u8fc7\u6539\u53d8\u6211\u4eec\u4e0e\u76f8\u540c\u8bcd\u8bed\u548c\u76f8\u540c\u6545\u4e8b\u7684\u5173\u7cfb\uff0c\u5c31\u53ef\u4ee5\u589e\u52a0\u6216\u51cf\u5c11\u5b83\u4eec\u663e\u73b0\u7684\u201c\u771f\u5b9e\u6027\u201d\uff0c\u8fd9\u662f\u6545\u4e8b\u5bf9\u6211\u4eec\u7684\u201c\u529b\u91cf\u201d\uff0c\u5728\u8fd9\u79cd\u60c5\u51b5\u4e0b\uff0c\u5b83\u6210\u4e3a \u201c\u878d\u5408\u201d\u8fc7\u7a0b\u7684\u4f8b\u8bc1\u3002<\/span><\/li>\r\n \t
                                • Discuss how singing is an example of a defusion technique, and this can be used when we feel \u2018stuck\u2019 with our thoughts. There are other defusion techniques as well, and the facilitator can also introduce them (see handout). People may find other techniques more useful for them or that some techniques become more helpful in certain circumstances.\r\n\u548c\u5927\u5bb6\u4e00\u8d77\u8ba8\u8bba\u5531\u6b4c\u600e\u6837\u662f\u89e3\u79bb\u6280\u672f\u7684\u4e00\u4e2a\u5b9e\u4f8b\uff0c\u53ef\u4ee5\u5728\u6211\u4eec\u611f\u5230\u88ab\u6211\u4eec\u7684\u60f3\u6cd5\u201c\u5361\u4f4f\u201c\u65f6\u4f7f\u7528\u3002\u5f53\u7136\u8fd8\u6709\u5176\u4ed6\u7684\u89e3\u79bb\u6280\u672f\uff0c\u5c0f\u7ec4\u5e26\u9886\u8005\u4e5f\u53ef\u4ee5\u4ecb\u7ecd\u5b83\u4eec\uff08\u89c1\u8bb2\u4e49\uff09\u3002 \u4eba\u4eec\u53ef\u80fd\u4f1a\u53d1\u73b0\u5176\u4ed6\u6280\u672f\u5bf9\u4ed6\u4eec\u66f4\u6709\u7528\uff0c\u6216\u8005\u67d0\u4e9b\u6280\u672f\u5728\u67d0\u79cd\u60c5\u51b5\u4e0b\u53d8\u5f97\u66f4\u6709\u5e2e\u52a9\u3002<\/span><\/li>\r\n \t
                                • \u201cInternalized words, stories, and rules about what is wrong with us or others can be powerful in influencing our thoughts, feelings, and behaviours, especially when we are unaware of their influence and take them for granted as reality or as unbreakable rules that we have to follow. We can free ourselves by treating them as what they really are \u2013 just words, thoughts, and stories \u2013 and use different ways, such as singing, to loosen their grip on us. We call this \u2018defusion\u2019 \u2013 which means getting unstuck from our thoughts. We do not have to take our thoughts so literally and seriously. It is the opposite of \u2018fusion\u2019 \u2013 which is getting stuck with our thoughts, even when the thought is not helpful to others or us. Today we explored singing to each other about our stories. There are many other ways we can practice \u2018defusion\u2019, i.e., relating to our thoughts as just thoughts, no matter how \u2018true\u2019 they seem. It would be great if you can try out some of these other methods at home too.\u201d\r\n\u201c\u90a3\u4e9b\u5173\u4e8e\u6211\u4eec\u6216\u5176\u4ed6\u4eba\u6709\u4ec0\u4e48\u6bdb\u75c5\u7684\u5185\u5316\u8bcd\u8bed\u3001\u6545\u4e8b\u548c\u89c4\u5219\u5728\u5f71\u54cd\u6211\u4eec\u7684\u60f3\u6cd5\u3001\u611f\u53d7\u548c\u884c\u4e3a\u65b9\u9762\u53ef\u80fd\u662f\u975e\u5e38\u6709\u529b\u91cf\u7684\uff0c\u5c24\u5176\u662f\u5f53\u6211\u4eec\u5bf9\u5b83\u4eec\u7684\u5f71\u54cd\u6ca1\u6709\u89c9\u5bdf\uff0c\u5e76\u5c06\u5b83\u4eec\u89c6\u4e3a\u73b0\u5b9e\u6216\u4f5c\u4e3a\u7262\u4e0d\u53ef\u7834\u7684\u3001\u6211\u4eec\u5fc5\u987b\u9075\u5faa\u7684\u89c4\u5219\u65f6\u3002\u6211\u4eec\u53ef\u4ee5\u6309\u5176\u672c\u6765\u9762\u76ee\u5bf9\u5f85\u5b83\u4eec\u2014\u2014\u53ea\u662f\u8bcd\u8bed\uff0c\u60f3\u6cd5\u548c\u6545\u4e8b\u2014\u2014\u6765\u89e3\u653e\u6211\u4eec\u81ea\u5df1\uff0c\u5e76\u4f7f\u7528\u4e0d\u540c\u7684\u65b9\u5f0f\uff0c\u4f8b\u5982\u5531\u6b4c\uff0c\u51cf\u8f7b\u5176\u5bf9\u6211\u4eec\u7684\u63a7\u5236\u3002\u6211\u4eec\u79f0\u4e4b\u4e3a\u201c\u89e3\u79bb\u201d\u2014\u2014\u8fd9\u610f\u5473\u7740\u4ece\u6211\u4eec\u7684\u60f3\u6cd5\u4e2d\u89e3\u8131\u51fa\u6765\u3002\u6211\u4eec\u4e0d\u5fc5\u5982\u6b64\u8ba4\u771f\u5730\u5bf9\u5f85\u6211\u4eec\u7684\u60f3\u6cd5\u3002\u5b83\u4e0e\u201c\u878d\u5408\u201d\u76f8\u53cd\u2014\u2014\u878d\u5408\u5c31\u662f\u9677\u5165\u6211\u4eec\u7684\u60f3\u6cd5\u4e2d\uff0c\u5373\u4f7f\u8fd9\u79cd\u60f3\u6cd5\u5bf9\u4ed6\u4eba\u6216\u6211\u4eec\u6ca1\u6709\u5e2e\u52a9\u3002\u4eca\u5929\u6211\u4eec\u5c1d\u8bd5\u4e86\u5411\u5f7c\u6b64\u5531\u51fa\u6211\u4eec\u6545\u4e8b\u3002\u6211\u4eec\u53ef\u4ee5\u901a\u8fc7\u8bb8\u591a\u5176\u4ed6\u65b9\u5f0f\u6765\u7ec3\u4e60\u201c\u89e3\u79bb\u201d\uff0c\u5373\u65e0\u8bba\u5b83\u4eec\u770b\u8d77\u6765\u591a\u4e48\u201c\u771f\u5b9e\u201d\uff0c\u4e5f\u628a\u6211\u4eec\u7684\u60f3\u6cd5\u5c31\u770b\u4f5c\u662f\u60f3\u6cd5\u800c\u5df2\u3002\u5982\u679c\u4f60\u80fd\u5728\u5bb6\u91cc\u5c1d\u8bd5\u5176\u4ed6\u4e00\u4e9b\u65b9\u6cd5\uff0c\u90a3\u5c06\u4f1a\u5f88\u68d2\u3002\u201d<\/span><\/li>\r\n<\/ul>\r\nSpecific Application \u5177\u4f53\u5e94\u7528<\/strong>\r\n
                                    \r\n \t
                                  • Stigma \u2013 \u201cWe may come to have stigmatizing thoughts against others or ourselves. With internalized stigma, we may even hold other negative beliefs about ourselves, such as \u2018it must be my fault... I can never be like others \u2026\u2019 By practicing defusion, we can learn to appreciate each other and ourselves deeply, compassionately, and equitably as human beings, and these negative and biases beliefs and stories will not have so much power in influencing our actions. Just like the invitation to look at each other mindfully, we can even outreach to connect and support others, even if we are not used to doing it.\u201d\r\n\u6c61\u540d\u5316\u2014\u2014\u201c\u6211\u4eec\u53ef\u80fd\u4f1a\u5bf9\u4ed6\u4eba\u6216\u6211\u4eec\u81ea\u5df1\u4ea7\u751f\u803b\u8fb1\u7684\u60f3\u6cd5\u3002 \u968f\u7740\u5185\u5728\u7684\u6c61\u540d\u5316\uff0c\u6211\u4eec\u751a\u81f3\u53ef\u80fd\u5bf9\u81ea\u5df1\u6301\u6709\u5176\u4ed6\u8d1f\u9762\u4fe1\u5ff5\uff0c\u4f8b\u5982\u2018\u8fd9\u4e00\u5b9a\u662f\u6211\u7684\u9519......\u2019\u2018\u6211\u6c38\u8fdc\u4e0d\u4f1a\u50cf\u5176\u4ed6\u4eba\u4e00\u6837......\u2019\u901a\u8fc7\u7ec3\u4e60\u89e3\u79bb\uff0c\u6211\u4eec\u53ef\u4ee5\u5b66\u4f1a\u4f5c\u4e3a\u4eba\u7c7b\u800c\u6df1\u6df1\u5730\u3001\u6148\u60b2\u5730\u3001\u548c\u5e73\u7b49\u5730\u76f8\u4e92\u6b23\u8d4f\uff0c\u800c\u90a3\u4e9b\u6d88\u6781\u548c\u504f\u9887\u7684\u4fe1\u4ef0\u548c\u6545\u4e8b\u5e76\u6ca1\u6709\u90a3\u4e48\u5927\u7684\u529b\u91cf\u5f71\u54cd\u6211\u4eec\u7684\u884c\u4e3a\u3002 \u5c31\u50cf\u53f7\u53ec\u5927\u5bb6\u4e13\u6ce8\u5730\u770b\u7740\u5bf9\u65b9\u4e00\u6837\uff0c\u5373\u4f7f\u6211\u4eec\u8fd8\u4e0d\u4e60\u60ef\uff0c\u6211\u4eec\u8fd8\u662f\u53ef\u4ee5\u4f38\u51fa\u53cc\u81c2\u53bb\u8fde\u63a5\u53ca\u652f\u6301\u4ed6\u4eba\u3002\u201d<\/span><\/li>\r\n<\/ul>\r\nReferences \u53c2\u8003<\/strong><\/span>\r\n
                                      \r\n \t
                                    • Inspired by Create A Song in in Hayes, S. C. with Smith, S. (2005). Get out of your mind and into your life (p.80). Oakland, CA: New Harbinger Publication, Inc.<\/li>\r\n<\/ul>","rendered":"

                                      Objectives \u76ee\u6807<\/strong><\/span><\/p>\n

                                        \n
                                      1. Recognize the impact of the negative thoughts that we carry
                                        \n\u8ba4\u8bc6\u5230\u6211\u4eec\u7684\u8d1f\u9762\u60f3\u6cd5\u5bf9\u6211\u4eec\u7684\u5f71\u54cd<\/li>\n
                                      2. Practice defusion, i.e., relating to our negative thoughts as merely negative thoughts
                                        \n\u7ec3\u4e60\u89e3\u79bb\uff0c\u5373\u628a\u6211\u4eec\u7684\u8d1f\u9762\u60f3\u6cd5\u4ec5\u4ec5\u770b\u4f5c\u662f\u8d1f\u9762\u60f3\u6cd5<\/li>\n
                                      3. Recognize that we all share similar kinds of self-criticisms, labels, fears, and stories, increasing our compassion for self and others
                                        \n\u8ba4\u8bc6\u5230\u6211\u4eec\u90fd\u62e5\u6709\u76f8\u4f3c\u7684\u81ea\u6211\u6279\u8bc4\u3001\u6807\u7b7e\u3001\u6050\u60e7\u548c\u6545\u4e8b\uff0c\u589e\u52a0\u5bf9\u81ea\u6211\u548c\u4ed6\u4eba\u7684\u607b\u9690\u4e4b\u5fc3\u3002<\/li>\n
                                      4. Practice mindfully and compassionately relating to each other as human beings
                                        \n\u7ec3\u4e60\u4f5c\u4e3a\u4eba\u7c7b\u540c\u4f34\uff0c\u4ee5\u6b63\u5ff5\u548c\u6148\u60b2\u5fc3\u770b\u5f85\u5f7c\u6b64\u3002<\/li>\n<\/ol>\n

                                        Suggested Time \u5efa\u8bae\u65f6\u95f4<\/strong><\/span><\/p>\n

                                          \n
                                        • 45 \u2013 60 minutes 45 \u2013 60 \u5206\u949f<\/li>\n<\/ul>\n

                                          Number of Facilitators \u5c0f\u7ec4\u5e26\u9886\u8005\u4eba\u6570<\/strong><\/span><\/p>\n

                                            \n
                                          • 1<\/li>\n<\/ul>\n

                                            Brief Description \u7b80\u8ff0\uff1a<\/strong><\/span><\/p>\n

                                            This is mainly a paired exercise. The facilitator begins by inviting individual participants to write down on a piece of paper three negative things about themselves that they do not like: something that they are willing to share openly, something that they can only share in a safe environment, and something that find very difficult to share. They are then asked to pair up with a partner in the group, facing each other. The participants in each pair will take turns sharing just one of the negative things they had written down and the story around it, while their partner will listen mindfully, silently, and compassionately. Before and after each period of sharing, the partners will be guided to mindfully attend to each other by gazing at each other gently, silently, and compassionately, with the sound of the bell used to demarcate each change in activity from silence to sharing to silence. The participants will be coached to then engage in a second round of sharing. The only change is that the sharing is encouraged to be conducted in the form of a song or rap or spoken in an altered voice. This alteration in delivery method of the same story facilitates the practice of defusion \u2013 relating to the thoughts and narratives in a different context.
                                            \n\u8fd9\u4e3b\u8981\u662f\u4e00\u4e2a\u7ed3\u5bf9\u7ec3\u4e60\u3002\u5728\u5f00\u59cb\u65f6\uff0c\u5c0f\u7ec4\u5e26\u9886\u8005\u8bf7\u6bcf\u4f4d\u7ec4\u5458\u5728\u4e00\u5f20\u7eb8\u4e0a\u5199\u4e0b\u5173\u4e8e\u4ed6\u4eec\u4e0d\u559c\u6b22\u81ea\u5df1\u7684\u7684\u4e09\u4ef6\u8d1f\u9762\u7684\u4e8b\u60c5\uff1b\u4e00\u4ef6\u4ed6\u4eec\u613f\u610f\u5f00\u8bda\u5e03\u516c\u5730\u5206\u4eab\u7684\uff0c\u4e00\u4ef6\u662f\u4ed6\u4eec\u53ea\u613f\u5728\u5b89\u5168\u7684\u73af\u5883\u4e0b\u5206\u4eab\u7684\uff0c\u4ee5\u53ca\u4e00\u4ef6\u4ed6\u4eec\u53d1\u73b0\u5f88\u96be\u53bb\u5206\u4eab\u7684\u3002\u7136\u540e\u7ec4\u5458\u4eec\u4f1a\u88ab\u8981\u6c42\u548c\u5c0f\u7ec4\u4e2d\u7684\u53e6\u4e00\u540d\u4f19\u4f34\u7ed3\u5bf9\uff0c\u4e92\u76f8\u9762\u5bf9\u9762\u3002 \u6bcf\u5bf9\u4e2d\u7684\u7ec4\u5458\u5c06\u8f6e\u6362\u7740\u5206\u4eab\u4ed6\u4eec\u5199\u5728\u7eb8\u4e0a\u7684\u4e00\u6837\u8d1f\u9762\u7684\u4e8b\u60c5\uff0c\u4ee5\u53ca\u5176\u4e2d\u7684\u6545\u4e8b\uff0c\u800c\u4ed6\u4eec\u7684\u4f19\u4f34\u5c06\u8981\u4e13\u6ce8\u5730\u3001\u5b89\u9759\u5730\u548c\u5e26\u6709\u6148\u60b2\u5fc3\u5730\u8046\u542c\u3002 \u5728\u6bcf\u4e00\u4e2a\u5206\u4eab\u9636\u6bb5\u7684\u4e4b\u524d\u548c\u4e4b\u540e\uff0c\u8fd9\u4e9b\u7ed3\u5bf9\u7684\u540c\u4f34\u4eec\u5c06\u8981\u88ab\u6307\u5bfc\u6e29\u548c\u5730\u6c89\u9ed8\u5730\u3001\u5bcc\u6709\u6148\u60b2\u5fc3\u5730\u6ce8\u89c6\u7740\u5bf9\u65b9\u3002\u5e26\u9886\u8005\u7528\u94c3\u58f0\u5212\u5206\u4ece\u6c89\u9ed8\u5230\u5206\u4eab\u518d\u5230\u6c89\u9ed8\u6bcf\u4e2a\u6d3b\u52a8\u7684\u53d8\u5316\u3002\u7136\u540e\u7ec4\u5458\u4eec\u5c06\u88ab\u6307\u5bfc\u8fdb\u5165\u4e0b\u4e00\u8f6e\u5206\u4eab\u3002\u552f\u4e00\u7684\u53d8\u5316\u4e4b\u5904\u662f\u7ec4\u5458\u4eec\u4f1a\u88ab\u9f13\u52b1\u4ee5\u5531\u6b4c\u6216\u8bf4\u5531\u7684\u5f62\u5f0f\uff0c\u6216\u7528\u53e6\u4e00\u79cd\u58f0\u97f3\u8bf4\u8bdd\u7684\u65b9\u5f0f\u5206\u4eab\u3002\u8fd9\u79cd\u5bf9\u540c\u4e00\u6545\u4e8b\u7684\u8ff0\u8bf4\u65b9\u5f0f\u7684\u6539\u53d8\u6709\u52a9\u4e8e\u7ec3\u4e60\u89e3\u79bb\u2014\u628a\u60f3\u6cd5\u548c\u8bb2\u8ff0\u653e\u5728\u4e0d\u540c\u7684\u8bed\u5883\u4e4b\u4e0b\u53bb\u4f53\u4f1a\u3002<\/p>\n

                                            ACE Processes ACE \u6d41\u7a0b<\/strong><\/span><\/p>\n

                                              \n
                                            • Defusion <\/strong>\u89e3\u79bb<\/strong><\/li>\n
                                            • Present Moment <\/strong>\u5f53\u4e0b\u7684\u6b64\u523b<\/strong><\/li>\n
                                            • Empathy and Compassion<\/strong>\u607b\u9690\u4e0e\u540c\u7406\u5fc3<\/strong><\/li>\n<\/ul>\n

                                              Key Learning Points \u5b66\u4e60\u8981\u70b9<\/strong><\/span><\/p>\n

                                                \n
                                              • All of us carry around negative judgemental thoughts about others and us. While judgements can be helpful, believing<\/strong> them as immutable truth can cause us to experience a sense of \u201cstuckness\u201d and hopelessness and we can never be at peace with others or ourselves.
                                                \n\u6211\u4eec\u6240\u6709\u4eba\u90fd\u5e26\u7740\u5bf9\u5176\u4ed6\u4eba\u548c\u5bf9\u81ea\u5df1\u7684\u8d1f\u9762\u7684\u3001\u8bc4\u5224\u6027\u60f3\u6cd5\u3002 \u5c3d\u7ba1\u8bc4\u5224\u6709\u65f6\u53ef\u80fd\u6709\u5e2e\u52a9\uff0c\u4f46<\/span>\u76f8\u4fe1<\/strong>\u5b83\u4eec\u662f\u4e00\u6210\u4e0d\u53d8\u7684\u771f\u7406\u4f1a\u5bfc\u81f4\u6211\u4eec\u611f\u5230\u201c\u5361\u4f4f\u201d\u548c\u7edd\u671b\uff0c\u8fd9\u6837\u6211\u4eec\u6c38\u8fdc\u65e0\u6cd5\u4e0e\u4ed6\u4eba\u6216\u6211\u4eec\u81ea\u5df1\u548c\u5e73\u76f8\u5904\u3002<\/span><\/li>\n
                                              • The practice of defusion<\/strong>, i.e., relating to our self-criticisms, fears, and other stories as nothing more than internal negative thoughts and stories rather than the literal truth, can decrease the impact of these stories on us.
                                                \n\u89e3\u79bb<\/strong>\u7684\u7ec3\u4e60\uff0c\u4e5f\u5c31\u662f\u628a\u6211\u4eec\u7684\u81ea\u6211\u6279\u8bc4\u3001\u6050\u60e7\u611f\u548c\u5176\u4ed6\u6545\u4e8b\u770b\u4f5c\u4e0d\u8fc7\u662f\u5185\u5728\u7684\u8d1f\u9762\u60f3\u6cd5\u548c\u6545\u4e8b\uff0c\u800c\u4e0d\u662f\u5b9e\u9645\u7684\u771f\u7406\uff0c\u8fd9\u6837\u53ef\u4ee5\u51cf\u5c11\u8fd9\u4e9b\u6545\u4e8b\u5bf9\u6211\u4eec\u7684\u5f71\u54cd\u3002<\/span><\/li>\n
                                              • As fellow humans, we all share similar kinds of self-criticisms, labels, fears, and stories about ourselves. If we recognize that all of us, including ourselves, are inherently good-natured, and that most of the time, we are acting in the best way we can at that moment, we can cultivate a sense of kindness<\/strong>, compassion<\/strong>, love<\/strong>, acceptance<\/strong>, and connection <\/strong>with both others and ourselves.
                                                \n\u540c\u4e3a\u4eba\u7c7b\uff0c\u6211\u4eec\u90fd\u6709\u76f8\u4f3c\u7684\u81ea\u6211\u6279\u8bc4\u3001\u8d34\u6807\u7b7e\u3001\u6050\u60e7\u611f\u4ee5\u53ca\u5173\u4e8e\u81ea\u5df1\u7684\u6545\u4e8b\u3002 \u5982\u679c\u6211\u4eec\u8ba4\u8bc6\u5230\u6240\u6709\u4eba\uff0c\u5305\u62ec\u6211\u4eec\u81ea\u5df1\u90fd\u662f\u4eba\u6027\u672c\u5584\uff0c\u800c\u4e14\u5927\u591a\u6570\u65f6\u5019\uff0c\u6211\u4eec\u90fd\u662f\u4ee5\u5f53\u65f6\u53ef\u4ee5\u505a\u5230\u7684\u6700\u597d\u7684\u65b9\u5f0f\u884c\u4e8b\uff0c\u6211\u4eec\u5c31\u53ef\u4ee5\u57f9\u517b\u51fa\u5584\u826f\uff0c<\/span>\u540c\u60c5\u3001\u7231\u3001\u63a5\u7eb3<\/strong>\uff0c\u4ee5\u53ca\u6211\u4eec\u548c\u5176\u4ed6\u4eba\u76f8\u8fde\u63a5\u7684\u611f\u53d7\u3002<\/span><\/li>\n
                                              • Mindfully connect and relate to each other as human beings \u2013 i.e., with awareness, attention, compassion, and without judgement \u2013 can be facilitated when we lower our usual defenses <\/strong>and let go of the impulse to fix, advise, or correct<\/strong>.
                                                \n\u540c\u4e3a\u4eba\u7c7b\uff0c\u5f53\u6211\u4eec\u653e\u4f4e\u60ef\u5e38\u7684\u9632\u5fa1\u5e76\u653e\u4e0b\u8981\u53bb\u4fee\u8865\u3001\u5efa\u8bae\u6216\u7ea0\u6b63\u7684\u51b2\u52a8\u65f6\uff0c\u6709\u610f\u4e49\u7684\u76f8\u4e92\u8054\u7cfb\u548c\u5173\u8054\u2014\u2014\u89c9\u77e5\u3001\u4e13\u6ce8\u3001\u540c\u7406\u5fc3\u3001\u4e0d\u8bc4\u5224\u2014\u2014\u5c06\u4f1a\u88ab\u52a0\u5f3a\u3002<\/span><\/li>\n<\/ul>\n

                                                Materials \u6559\u5b78\u7528\u5177<\/strong><\/span><\/p>\n

                                                  \n
                                                • Meditation bell \u51a5\u60f3\u94c3<\/li>\n
                                                • Timer \u8ba1\u65f6\u5668<\/li>\n<\/ul>\n

                                                  Instructions & Sample Script \u8bf4\u660e\u548c\u793a\u8303\u6587\u7a3f<\/strong><\/span><\/p>\n

                                                    \n
                                                  1. Introduction – \u201cOur thoughts are very powerful in keeping us stuck in believing and behaving in certain ways that do not promote our wellbeing, e.g., judging ourselves and others harshly, avoiding certain actions or interactions with others, etc. But what is important is that we may be able to break free from the restrictions imposed on us by our thoughts no matter how powerful or \u2018true\u2019 they seem. So in this exercise, you have an opportunity to challenge yourself to face some of these negative thoughts.\u201d
                                                    \n\u4ecb\u7ecd-\u201c\u6211\u4eec\u7684\u60f3\u6cd5\u975e\u5e38\u6709\u529b\u91cf\uff0c\u5b83\u8ba9\u6211\u4eec\u56fa\u5b88\u90a3\u4e9b\u4e0d\u4f1a\u5e2e\u6211\u4eec\u5e78\u798f\u7684\u67d0\u79cd\u4fe1\u5ff5\u548c\u884c\u52a8\uff0c\u4f8b\u5982\uff0c\u82db\u523b\u5730\u8bc4\u5224\u81ea\u5df1\u548c\u4ed6\u4eba\uff0c\u907f\u514d\u67d0\u4e9b\u884c\u4e3a\u53ca\u56de\u907f\u4e0e\u4ed6\u4eba\u4e92\u52a8\u7b49\u7b49\u3002\u4e0d\u8fc7\u91cd\u8981\u7684\u662f\uff0c\u6211\u4eec\u53ef\u4ee5\u6446\u8131\u6211\u4eec\u7684\u60f3\u6cd5\u5f3a\u52a0\u7ed9\u6211\u4eec\u7684\u9650\u5236\uff0c\u65e0\u8bba\u5b83\u4eec\u770b\u8d77\u6765\u591a\u4e48\u5f3a\u5927\u6216\u201c\u771f\u5b9e\u201d\u3002 \u6240\u4ee5\u5728\u8fd9\u4e2a\u7ec3\u4e60\u4e2d\uff0c\u4f60\u6709\u673a\u4f1a\u6311\u6218\u81ea\u5df1\uff0c\u53bb\u9762\u5bf9\u4e00\u4e9b\u8d1f\u9762\u7684\u60f3\u6cd5\u3002\u201d<\/span><\/li>\n
                                                  2. List 3 negative things about oneself – \u201cWe now invite you to think of 3 words or short phrases to describe what you do not like about yourself, and write them down on your notepad. For the first one, write down something that you don\u2019t like about yourself but feel quite comfortable to share this with others openly. For example, you may share that you are just too hard-working or perfectionistic in a job interview. For the second one, write down something you don\u2019t like about yourself that is a bit more difficult to share, but you are still willing to share with someone whom you can trust, possibly with others in this room. For the third one, write down something that you do not like about yourself that you find very difficult to share with others, so much so that you may never tell anyone about it. We will not ask you to hand in your sheet of paper, and if you are worried that others may peek, you can even write these words in tiny hard-to-read hand-writing or scribbles.\u201d
                                                    \n\u5217\u51fa\u5173\u4e8e\u4f60\u81ea\u5df1\u7684\u4e09\u4ef6\u8d1f\u9762\u7684\u4e8b\u60c5-\u201c\u73b0\u5728\u8bf7\u4f60\u60f3\u51fa\u4e09\u4e2a\u8bcd\u6216\u8005\u77ed\u8bed\u6765\u63cf\u8ff0\u4f60\u4e0d\u559c\u6b22\u81ea\u5df1\u7684\u5730\u65b9\uff0c\u5e76\u628a\u5b83\u4eec\u5199\u5728\u4f60\u7684\u8bb0\u4e8b\u677f\u4e0a\u3002 \u7b2c\u4e00\u4e2a\uff0c\u5199\u4e0b\u4e00\u4e2a\u4f60\u4e0d\u559c\u6b22\u81ea\u5df1\u7684\uff0c\u800c\u53c8\u53ef\u4ee5\u5f00\u8bda\u5e03\u516c\u5730\u548c\u5176\u4ed6\u4eba\u5206\u4eab\u7684\u8bcd\u8bed\u6216\u77ed\u8bed\u3002 \u6bd4\u5982\uff0c\u4f60\u4e5f\u8bb8\u4f1a\u5728\u5e94\u8058\u9762\u8bd5\u65f6\uff0c\u5766\u627f\u81ea\u5df1\u5de5\u4f5c\u8fc7\u5206\u52aa\u529b\uff0c\u6216\u8005\u8fc7\u5206\u8ffd\u6c42\u5b8c\u7f8e\u3002\u7b2c\u4e8c\u4e2a\uff0c\u5199\u4e0b\u4e00\u4e2a\u4f60\u5bf9\u81ea\u5df1\u4e0d\u559c\u6b22\u7684\uff0c\u53c8\u6709\u4e9b\u4e0d\u592a\u5bb9\u6613\u53bb\u5206\u4eab\u7684\uff0c\u4f46\u662f\u4f60\u8fd8\u662f\u613f\u610f\u4e0e\u67d0\u4e2a\u4f60\u4fe1\u4efb\u7684\u4eba\uff0c\u4e5f\u8bb8\u5c31\u662f\u8fd9\u4e2a\u623f\u95f4\u91cc\u7684\u67d0\u4e2a\u4eba\uff0c\u53bb\u5206\u4eab\u7684\u8bcd\u8bed\u6216\u77ed\u8bed\u3002\u7b2c\u4e09\u4e2a\uff0c\u5199\u4e0b\u4f60\u4e0d\u559c\u6b22\u7684\u5173\u4e8e\u4f60\u81ea\u5df1\u7684\u8bcd\u6216\u77ed\u8bed\uff0c\u662f\u4f60\u975e\u5e38\u5730\u4e0d\u613f\u610f\u4e0e\u5176\u4ed6\u4eba\u5206\u4eab\u7684\uff0c\u4ee5\u81f3\u4e8e\u4f60\u4e5f\u8bb8\u6c38\u8fdc\u90fd\u4e0d\u4f1a\u544a\u8bc9\u4efb\u4f55\u4eba\u7684\u3002 \u6211\u4eec\u4e0d\u4f1a\u8981\u6c42\u4f60\u628a\u4f60\u5199\u7684\u90a3\u5f20\u7eb8\u4ea4\u4e0a\u6765\uff0c\u5982\u679c\u4f60\u62c5\u5fc3\u5176\u4ed6\u4eba\u4f1a\u5077\u770b\uff0c\u4f60\u53ef\u4ee5\u7528\u6781\u5c0f\u7684\uff0c\u51e0\u4e4e\u8bfb\u4e0d\u4e86\u7684\u7b14\u8ff9\u6216\u8005\u8349\u8349\u5730\u5199\u4e0b\u6765\u3002\u201d<\/span><\/li>\n
                                                  3. Give instructions for story-telling in pairs.
                                                    \n\u4e3a\u7ed3\u5bf9\u8bb2\u6545\u4e8b\u7ec3\u4e60\u63d0\u4f9b\u8bf4\u660e;<\/li>\n<\/ol>\n
                                                      \n
                                                    • \u201cNow please put away the sheet of paper. We would like you to get into pairs. You may want to pick someone whom you don\u2019t know really well in this group. You can move your chairs around so that each pair has enough space to engage in sharing. You should be seated directly face to face across each other and be as close to each other as you feel comfortable.\u201d (Pause and wait until the group breaks up into pairs.)
                                                      \n\u201c\u73b0\u5728\u8bf7\u628a\u90a3\u5f20\u7eb8\u653e\u5230\u4e00\u8fb9\u3002\u8bf7\u7ed3\u6210\u4e24\u4eba\u7ed3\u6210\u4e00\u7ec4\uff0c\u4f60\u6700\u597d\u9009\u62e9\u4e0e\u8fd9\u4e2a\u5c0f\u7ec4\u91cc\u4f60\u4e0d\u592a\u4e86\u89e3\u7684\u4e00\u4e2a\u4eba\u7ed3\u5bf9\u3002\u4f60\u4eec\u53ef\u4ee5\u632a\u52a8\u81ea\u5df1\u7684\u6905\u5b50\uff0c\u8fd9\u6837\u6bcf\u4e00\u5bf9\u90fd\u4f1a\u6709\u8db3\u591f\u7684\u7a7a\u95f4\u5206\u4eab\u3002\u8bf7\u9762\u5bf9\u9762\u5750\u7740\uff0c\u5e76\u4e14\u5728\u4f60\u4eec\u89c9\u5f97\u8212\u670d\u7684\u72b6\u6001\u4e0b\uff0c\u5750\u5f97\u8d8a\u8fd1\u8d8a\u597d\u3002\u201d\uff08\u505c\u4e0b\u6765\u7b49\u4e00\u4f1a\u513f\uff0c\u76f4\u5230\u5c0f\u7ec4\u6210\u5458\u5206\u6210\u4e24\u4eba\u4e00\u7ec4\u5750\u597d\uff09<\/span><\/li>\n
                                                    • \u201cIn each pair, you will be taking turns to share one of the three negative things you have written down and the story around it. You may choose from #1, #2, or #3 \u2013 and there is no need to tell your partner which one it is. You may even choose another negative thing about yourself that you have not written down, if this is more appropriate for you. Your story may include how you come to be this way, how it brings you suffering, how you struggle with it or try to change it, and how it affects you or other people, etc. While one of you is telling the story for 2 minutes, the other person will be the listener.\u00a0 As the listener, your role is to be fully present and to be here to bear witness to what your partner is sharing. You do not need to make any comments, gestures, or response \u2026 no need to nod or shake your head \u2026 no need to provide counseling or advice. Just see if you can do the best of your ability maintain eye contact, open your heart, and listen attentively and compassionately. Do you have any questions about this? Now decide amongst yourself which of you will share first\u2026 Raise your hand if you are the first one to share so that we are all clear about who goes first.\u201d (Pause and wait until one person from each pair raise his\/her hand.)
                                                      \n\u201c\u5728\u6bcf\u4e00\u5bf9\u6210\u5458\u4e2d\uff0c\u4f60\u4eec\u5c06\u8981\u8f6e\u6d41\u5206\u4eab\u90a3\u4e09\u4e2a\u4f60\u5df2\u7ecf\u5199\u4e0b\u6765\u7684\uff0c\u8d1f\u9762\u7684\u8bcd\u8bed\u6216\u77ed\u8bed\u5f53\u4e2d\u7684\u4e00\u4e2a\uff0c\u4ee5\u53ca\u548c\u5b83\u76f8\u5173\u7684\u6545\u4e8b\u3002\u4f60\u4e5f\u8bb8\u4f1a\u9009\u62e9\u7b2c\u4e00\u4e2a, \u7b2c\u4e8c\u4e2a, \u6216\u8005\u7b2c\u4e09\u4e2a\u2014\u4f60\u4e0d\u5fc5\u544a\u8bc9\u4f60\u7684\u540c\u4f34\u662f\u54ea\u4e00\u4e2a\u3002\u4f60\u751a\u81f3\u53ef\u4ee5\u9009\u62e9\u4f60\u5e76\u6ca1\u6709\u5199\u4e0b\u6765\u7684\uff0c\u53e6\u4e00\u4ef6\u5173\u4e8e\u4f60\u81ea\u5df1\u7684\u8d1f\u9762\u7684\u4e8b\u60c5\uff0c\u53ea\u8981\u4f60\u89c9\u5f97\u8fd9\u4e2a\u66f4\u9002\u5408\u3002 \u4f60\u8bb2\u7684\u6545\u4e8b\u53ef\u4ee5\u5305\u62ec\u8bf8\u5982\u4f60\u662f\u600e\u6837\u53d8\u6210\u8fd9\u6837\u7684\uff0c\u8fd9\u6837\u5e26\u7ed9\u4f60\u600e\u6837\u7684\u75db\u82e6\uff0c\u4f60\u600e\u6837\u4e3a\u6b64\u6323\u624e\u6216\u8005\u8bd5\u56fe\u53bb\u6539\u53d8\u5b83\uff0c\u4ee5\u53ca\u5b83\u5bf9\u4f60\u548c\u5176\u4ed6\u4eba\u7684\u5f71\u54cd\uff0c\u7b49\u7b49\u3002\u4f60\u4eec\u4e2d\u7684\u4e00\u4e2a\u8bb2\u8ff0\u4e24\u5206\u949f\uff0c\u53e6\u4e00\u4e2a\u8981\u8046\u542c\u3002\u4f5c\u4e3a\u8046\u542c\u8005\uff0c\u4f60\u7684\u89d2\u8272\u662f\u505a\u5230\u5168\u5fc3\u6295\u5165\uff0c\u5e76\u4e14\u5728\u8fd9\u91cc\u89c1\u8bc1\u4f60\u540c\u4f34\u7684\u5206\u4eab\u3002\u4f60\u4e0d\u5fc5\u505a\u4efb\u4f55\u8bc4\u8bba\uff0c\u6709\u4efb\u4f55\u624b\u52bf\u548c\u53cd\u5e94\u2026\u4e0d\u5fc5\u70b9\u5934\uff0c\u6447\u5934\u2026\u4e0d\u5fc5\u63d0\u4f9b\u54a8\u8be2\u6216\u8005\u5efa\u8bae\u3002\u4f60\u53ea\u8981\u5c3d\u529b\u4fdd\u6301\u76ee\u5149\u63a5\u89e6\uff0c\u5fc3\u80f8\u5f00\u653e\uff0c\u4e13\u6ce8\u800c\u5bcc\u6709\u6148\u60b2\u5fc3\u5730\u503e\u542c\u3002\u5927\u5bb6\u6709\u4ec0\u4e48\u95ee\u9898\u5417\uff1f \u73b0\u5728\u4f60\u4eec\u81ea\u5df1\u51b3\u5b9a\u8c01\u5148\u5206\u4eab\u2026\u5982\u679c\u4f60\u662f\u90a3\u4e2a\u5148\u5206\u4eab\u7684\u4eba\uff0c\u8bf7\u4e3e\u624b\uff0c\u8fd9\u6837\u6211\u4eec\u5927\u5bb6\u90fd\u6e05\u695a\u8c01\u5148\u6765\u3002\u201d\uff08\u505c\u4e0b\u6765\u7b49\u4e00\u4f1a\u513f\uff0c\u76f4\u5230\u6bcf\u4e00\u5bf9\u4e2d\u90fd\u6709\u4e00\u4e2a\u4eba\u4e3e\u8d77\u4e86\u4ed6\u4eec\u7684\u624b\u3002\uff09
                                                      \n<\/span><\/li>\n
                                                    • \u201cthe sharing begins and right after it, we will be practicing mindfulness with each other. What this means is that I will be inviting you to look at your partner for a minute in silence. This is not a starring contest. Instead, you will be looking at each other gently, mindfully, and compassionately, appreciating and honoring the person in front of you for engaging in this exercise with you, as you have the privilege of listening and sharing your inner stories with each other. Be present to this experience and honor this moment. This may be quite different from what you are used to or your usual cultural rules or etiquettes. You may be feeling anxious or uncomfortable. See if you are willing to try something differently in the service of being present, being open, and making a compassionate connection with your partner. If you have to look away or look down or giggle, that is ok; just try your best to re-try engage with each other in eye contact to the best of your ability and willingness. Do you have any questions about this part?\u201d
                                                      \n\u201c\u63a5\u4e0b\u6765\uff0c\u6211\u4eec\u5c06\u8981\u548c\u5bf9\u65b9\u4e00\u8d77\u7ec3\u4e60\u6b63\u5ff5\u3002\u4e5f\u5c31\u662f\u8bf4\uff0c\u6211\u5c06\u8bf7\u4f60\u7528\u4e00\u5206\u949f\u65f6\u95f4\u9759\u9759\u5730\u770b\u7740\u4f60\u7684\u540c\u4f34\u7684\u773c\u775b\u3002\u8fd9\u4e0d\u662f\u6ce8\u76ee\u6bd4\u8d5b\u3002 \u76f8\u53cd\uff0c\u4f60\u8981\u6e29\u548c\u5730\u3001\u4e13\u6ce8\u5730\u3001\u5bcc\u6709\u6148\u60b2\u5fc3\u5730\u770b\u7740\u5bf9\u65b9\uff0c\u6b23\u8d4f\u548c\u5c0a\u91cd\u4f60\u9762\u524d\u7684\u4eba\u4e0e\u4f60\u4e00\u8d77\u53c2\u4e0e\u8fd9\u4e2a\u7ec3\u4e60\uff0c\u56e0\u4e3a\u4f60\u4eec\u6709\u8fd9\u4e2a\u8363\u5e78\u4e92\u76f8\u8046\u542c\u548c\u5206\u4eab\u4f60\u4eec\u5185\u5fc3\u7684\u6545\u4e8b\u3002\u4e13\u6ce8\u6b64\u65f6\uff0c\u5c0a\u91cd\u6b64\u523b\u3002\u8fd9\u53ef\u80fd\u4e0e\u60a8\u4e60\u60ef\u7684\u6216\u60a8\u901a\u5e38\u7684\u6587\u5316\u89c4\u8303\u6216\u793c\u4eea\u6709\u5f88\u5927\u4e0d\u540c\u3002 \u60a8\u53ef\u80fd\u4f1a\u611f\u5230\u7126\u8651\u6216\u4e0d\u8212\u670d\u3002\u770b\u770b\u4f60\u662f\u5426\u613f\u610f\u5c1d\u8bd5\u4e0d\u540c\u7684\u4f53\u9a8c\uff0c\u4ee5\u5e2e\u52a9\u4f60\u4e13\u6ce8\u3001\u5f00\u653e\u3001\u4e0e\u4f60\u7684\u540c\u4f34\u5efa\u7acb\u5bcc\u6709\u6148\u60b2\u5fc3\u7684\u8fde\u63a5\u3002 \u5982\u679c\u4f60\u4e0d\u5f97\u4e0d\u770b\u522b\u5904\uff0c\u5411\u4e0b\u770b\u6216\u5077\u7b11\uff0c\u90a3\u4e5f\u6ca1\u5173\u7cfb; \u5c3d\u4f60\u6240\u80fd\uff0c\u5c3d\u6700\u5927\u52aa\u529b\u518d\u6b21\u5c1d\u8bd5\u5f7c\u6b64\u773c\u795e\u63a5\u89e6\u3002\u4f60\u4eec\u5bf9\u8fd9\u90e8\u5206\u6709\u4efb\u4f55\u7591\u95ee\u5417\uff1f\u201c<\/span><\/li>\n
                                                    • \u201cSo in summary, we will begin with a minute of silence, followed by the first person sharing, followed by another minute of silence, then switching roles for the other person to share, and ending with a final minute of silence. To guide you along, I will be ringing the bell to signify each part and prompt you with reminders about what to do next, so do not worry if you do not remember all of these steps. Do you have any questions before we begin?\u201d
                                                      \n\u201c\u8ba9\u6211\u4eec\u603b\u7ed3\u4e00\u4e0b\uff0c\u6211\u4eec\u5c06\u4ee5\u4e00\u5206\u949f\u7684\u9759\u9ed8\u5f00\u59cb\uff0c\u63a5\u7740\u662f\u7b2c\u4e00\u4e2a\u4eba\u5206\u4eab\uff0c\u63a5\u7740\u662f\u53e6\u4e00\u4e2a\u4e00\u5206\u949f\u9759\u9ed8\uff0c\u7136\u540e\u6362\u6210\u53e6\u4e00\u4e2a\u4eba\u5206\u4eab\uff0c\u6700\u540e\u518d\u4ee5\u4e00\u5206\u949f\u9759\u9ed8\u7ed3\u675f\u3002\u4e3a\u4e86\u5f15\u5bfc\u60a8\uff0c\u6211\u5c06\u6572\u94c3\u8868\u793a\u6bcf\u4e2a\u6b65\u9aa4\uff0c\u5e76\u63d0\u793a\u4f60\u4e0b\u4e00\u6b65\u8be5\u505a\u4ec0\u4e48\uff0c\u6240\u4ee5\u5373\u4f7f\u4f60\u4e0d\u8bb0\u5f97\u6240\u6709\u8fd9\u4e9b\u6b65\u9aa4\uff0c\u4e5f\u8bf7\u4e0d\u8981\u62c5\u5fc3\u3002\u5728\u6211\u4eec\u5f00\u59cb\u4e4b\u524d\u4f60\u6709\u4efb\u4f55\u95ee\u9898\u5417\uff1f<\/span><\/li>\n<\/ul>\n
                                                        \n
                                                      1. Ring the bell and give guidance for paired story-telling:
                                                        \n\u6572\u94c3\uff0c\u4e3a\u7ed3\u5bf9\u5206\u4eab\u6545\u4e8b\u7ec3\u4e60\u63d0\u4f9b\u5bfc\u5f15\u3002<\/li>\n<\/ol>\n
                                                          \n
                                                        • Ring the bell to start one-minute of silence<\/strong>. \u201cLet\u2019s begin the exercise with a minute of silence. See if you can just connect with your partner in front of you with gentle gaze\u2026 Look at each other with compassion and appreciation\u2026\u201d
                                                          \n\u6572\u94c3\uff0c\u5f00\u59cb<\/span>\u4e00\u5206\u949f\u9759\u9ed8<\/strong>\u3002\u201c\u8ba9\u6211\u4eec\u4ee5\u4e00\u5206\u949f\u9759\u9ed8\u5f00\u59cb\u7ec3\u4e60\u3002\u770b\u770b\u4f60\u662f\u5426\u53ef\u4ee5\u548c\u4f60\u9762\u524d\u7684\u540c\u4f34\u4ee5\u6e29\u548c\u7684\u6ce8\u89c6\u76f8\u8fde\u63a5\u2026\u5e26\u7740\u607b\u9690\u548c\u6b23\u8d4f\u7684\u5fc3\u770b\u7740\u5bf9\u65b9\u2026\u201d<\/span><\/li>\n
                                                        • Ring the bell to begin a two-minute of sharing<\/strong>. \u201cThe first person to share can now tell your story to your partner \u2013 what you don\u2019t like about yourself, how you struggle to change it, and how it affects you or other people.\u201d
                                                          \n\u6572\u94c3\uff0c\u5f00\u59cb<\/span>\u4e24\u5206\u949f\u5206\u4eab<\/strong>\u3002\u201c\u7b2c\u4e00\u4e2a\u5206\u4eab\u7684\u4eba\u73b0\u5728\u53ef\u4ee5\u5411\u4f60\u7684\u540c\u4f34\u8bb2\u8ff0\u4f60\u7684\u6545\u4e8b\u2014\u4f60\u4e0d\u559c\u6b22\u81ea\u5df1\u4ec0\u4e48\uff0c\u4f60\u662f\u600e\u6837\u7aed\u529b\u53bb\u6539\u53d8\u5b83\uff0c\u5b83\u662f\u600e\u6837\u5f71\u54cd\u5230\u4f60\u548c\u5176\u4ed6\u4eba\u7684\u3002\u201d<\/span><\/li>\n
                                                        • Ring the bell to begin another minute of silence<\/strong>. \u201cNow let\u2019s have another minute of silence and reconnect with each other. One of you just shared something personal. Let\u2019s look at each other mindfully and honour each other with appreciation and compassion.\u201d
                                                          \n\u6572\u94c3\uff0c\u5f00\u59cb<\/span>\u53e6\u4e00\u4e2a\u4e00\u5206\u949f\u9759\u9ed8<\/strong>\u3002\u201c\u73b0\u5728\uff0c\u8ba9\u6211\u4eec\u5f00\u59cb\u4e0b\u4e00\u4e2a\u4e00\u5206\u949f\u9759\u9ed8\uff0c\u5e76\u4e14\u548c\u5bf9\u65b9\u518d\u6b21\u8fde\u63a5\u3002\u4f60\u4eec\u4e2d\u7684\u4e00\u4e2a\u521a\u521a\u5206\u4eab\u4e86\u4ed6\u4e2a\u4eba\u7684\u4e8b\u60c5\u3002\u8ba9\u6211\u4eec\u4e13\u6ce8\u5730\u6ce8\u89c6\u5bf9\u65b9\uff0c\u5e76\u4e14\u7528\u6b23\u8d4f\u548c\u540c\u60c5\u8868\u793a\u5bf9\u5f7c\u6b64\u7684\u5c0a\u91cd\u3002\u201d<\/span><\/li>\n
                                                        • Ring the bell to begin a two-minute of sharing<\/strong>. \u201cNow we will switch roles. The second person to share can now tell your story to your partner \u2013 what you don\u2019t like about yourself, how you struggle to change it, and how it affects you or other people.\u201d
                                                          \n\u6572\u54cd\u94c3\u58f0\uff0c\u5f00\u59cb<\/span>\u4e24\u5206\u949f\u5206\u4eab\u7ec3\u4e60<\/strong>\u3002 \u201c\u73b0\u5728\u6211\u4eec\u5c06\u8f6c\u6362\u89d2\u8272\u3002 \u7b2c\u4e8c\u4e2a\u5206\u4eab\u7684\u4eba\u73b0\u5728\u53ef\u4ee5\u5411\u4f60\u7684\u540c\u4f34\u8bb2\u8ff0\u4f60\u7684\u6545\u4e8b – \u4f60\u4e0d\u559c\u6b22\u81ea\u5df1\u7684\u5730\u65b9\uff0c\u4f60\u5982\u4f55\u52aa\u529b\u6539\u53d8\u5b83\uff0c\u4ee5\u53ca\u5b83\u5982\u4f55\u5f71\u54cd\u4f60\u6216\u4ed6\u4eba\u3002<\/span><\/li>\n
                                                        • Ring the bell to mark the final minute of silence<\/strong>. \u201cNow let\u2019s have a final minute of silence and reconnect with each other. Both of you just shared something personal. Let\u2019s look at each other mindfully and honour each other with appreciation and compassion.\u201d
                                                          \n\u6572\u54cd\u94c3\u58f0\u4ee5\u8868\u793a<\/span>\u6700\u540e\u4e00\u5206\u949f\u7684\u9759\u9ed8<\/strong>\u3002 \u201c\u73b0\u5728\u8ba9\u6211\u4eec\u505a\u6700\u540e\u4e00\u5206\u949f\u7684\u9759\u9ed8\u7ec3\u4e60\uff0c\u5e76\u76f8\u4e92\u91cd\u65b0\u8fde\u63a5\u3002 \u4f60\u4eec\u4fe9\u521a\u521a\u5206\u4eab\u4e86\u4e00\u4e9b\u4e2a\u4eba\u7684\u4e8b\u60c5\u3002 \u8ba9\u6211\u4eec\u4e13\u6ce8\u5730\u770b\u7740\u5f7c\u6b64\uff0c\u5e76\u4ee5\u6b23\u8d4f\u548c\u540c\u60c5\u7684\u65b9\u5f0f\u53bb\u5c0a\u91cd\u5f7c\u6b64\u3002\u201c<\/span><\/li>\n<\/ul>\n
                                                            \n
                                                          1. Give instructions for story-singing in pairs. \u201cWe are now ready for the second part of the exercise! We will be doing something very similar to what you have just done. In the exact same sequence as before, we will ask you to connect with each other for a minute, followed by 2 minutes of sharing by the first person, then a minute of reconnection, switch roles for the other person to share for 2 minutes, and end with a final minute of reconnection. You will use the same story and even pretty much the same words. The only difference is that in sharing your story, we would invite you not to speak the story but to sing it. \u2018You – can – sing – it – to – any – tune – you \u2013 like\u2019 [sing this sentence]. You can pick any song or tune you like. You can even use the most common songs, e.g., children songs, birthday song, etc. You may also rap. This is not a singing contest, but simply try sharing your story in a different way. We would encourage you to try singing it! If you are really really stuck, you can also try retelling the story in an altered voice, e.g., imaginary cartoon character\u2019s high-pitch voice \u2026 or recite this story like an epic and ancient poem\u2026 Any questions about this?\u201d
                                                            \n\u7ed3\u5bf9\u5531\u6545\u4e8b\u7ec3\u4e60\u7684\u8bf4\u660e\u3002 \u201c\u6211\u4eec\u73b0\u5728\u51c6\u5907\u597d\u8fdb\u884c\u7b2c\u4e8c\u90e8\u5206\u7ec3\u4e60\uff01 \u6211\u4eec\u5c06\u505a\u4e00\u4e9b\u4e0e\u60a8\u521a\u624d\u6240\u505a\u7684\u975e\u5e38\u76f8\u4f3c\u7684\u4e8b\u60c5\u3002\u6309\u7167\u4e0e\u4ee5\u524d\u5b8c\u5168\u76f8\u540c\u7684\u987a\u5e8f\uff0c\u6211\u4eec\u4f1a\u8981\u6c42\u4f60\u82b1\u4e00\u5206\u949f\u65f6\u95f4\u5f7c\u6b64\u76f8\u8fde\u63a5\uff0c\u7136\u540e\u7531\u7b2c\u4e00\u4e2a\u4eba\u5206\u4eab2\u5206\u949f\uff0c\u7136\u540e\u91cd\u65b0\u8fde\u63a5\u4e00\u5206\u949f\uff0c\u4e92\u6362\u89d2\u8272\u8ba9\u53e6\u4e00\u4e2a\u4eba\u5206\u4eab2\u5206\u949f\uff0c \u5e76\u4ee5\u6700\u540e\u4e00\u4e2a\u4e00\u5206\u949f\u7684\u91cd\u65b0\u8fde\u63a5\u800c\u7ed3\u675f\u3002\u4f60\u5c06\u4f7f\u7528\u76f8\u540c\u7684\u6545\u4e8b\uff0c\u751a\u81f3\u51e0\u4e4e\u76f8\u540c\u7684\u8bcd\u8bed\u3002 \u552f\u4e00\u7684\u533a\u522b\u662f\uff0c\u5728\u5206\u4eab\u4f60\u7684\u6545\u4e8b\u65f6\uff0c\u6211\u4eec\u4f1a\u8bf7\u4f60\u4e0d\u8981\u8bb2\u51fa\u6545\u4e8b\uff0c\u800c\u662f\u5531\u6b4c\u3002 ‘\u4f60 – \u53ef\u4ee5 – \u7528 – – \u4efb\u4f55 – \u66f2\u8c03 – \u53bb\u5531 – \u5c31\u50cf'[\u5531\u51fa\u8fd9\u53e5\u8bdd]\u3002\u4f60\u53ef\u4ee5\u9009\u62e9\u4f60\u559c\u6b22\u7684\u4efb\u4f55\u6b4c\u66f2\u6216\u66f2\u8c03\u3002 \u4f60\u751a\u81f3\u53ef\u4ee5\u4f7f\u7528\u6700\u5e38\u89c1\u7684\u6b4c\u66f2\uff0c\u4f8b\u5982\u513f\u6b4c\uff0c\u751f\u65e5\u6b4c\u7b49\u3002\u4f60\u4e5f\u53ef\u4ee5\u8bf4\u5531\u3002 \u8fd9\u4e0d\u662f\u4e00\u573a\u6b4c\u5531\u6bd4\u8d5b\uff0c\u53ea\u662f\u8981\u5c1d\u8bd5\u4ee5\u4e0d\u540c\u7684\u65b9\u5f0f\u5206\u4eab\u4f60\u7684\u6545\u4e8b\u3002\u6211\u4eec\u9f13\u52b1\u4f60\u8bd5\u7740\u5531\u5427\uff01 \u5982\u679c\u4f60\u771f\u7684\u88ab\u5361\u4f4f\u4e86\uff0c\u4f60\u4e5f\u53ef\u4ee5\u5c1d\u8bd5\u7528\u53d8\u8c03\u7684\u58f0\u97f3\u91cd\u8ff0\u8fd9\u4e2a\u6545\u4e8b\uff0c\u4f8b\u5982\uff0c\u60f3\u8c61\u4e2d\u7684\u5361\u901a\u4eba\u7269\u7684\u9ad8\u58f0\u8c03…….\u6216\u8005\u50cf\u53f2\u8bd7\u548c\u53e4\u8bd7\u4e00\u6837\u8bf5\u8bfb\u8fd9\u4e2a\u6545\u4e8b……\u5bf9\u6b64\u6709\u4efb\u4f55\u95ee\u9898\u5417\uff1f<\/span><\/li>\n
                                                          2. Ring the bell and give guidance for paired story-singing: \u6572\u54cd\u94c3\u58f0\uff0c\u4e3a\u7ed3\u5bf9\u5531\u51fa\u6545\u4e8b\u63d0\u4f9b\u6307\u5bfc\uff1a<\/li>\n<\/ol>\n
                                                              \n
                                                            • Ring the bell to start one-minute of silence<\/strong>. \u201cLet\u2019s begin the exercise with a minute of silence. See if you can just connect with your partner in front of you with gentle gaze\u2026 Look at each other with compassion and appreciation\u2026\u201d
                                                              \n\u6572\u54cd\u94c3\u58f0\uff0c\u5f00\u59cb<\/span>\u4e00\u5206\u949f\u9759\u9ed8<\/strong>\u3002\u8ba9\u6211\u4eec\u4ee5\u4e00\u5206\u949f\u7684\u9759\u9ed8\u5f00\u59cb\u7ec3\u4e60\u3002\u770b\u770b\u4f60\u662f\u5426\u80fd\u591f\u4ee5\u6e29\u548c\u7684\u76ee\u5149\u4e0e\u4f60\u5bf9\u9762\u7684\u540c\u4f34\u8fde\u63a5…….\u4ee5\u607b\u9690\u5fc3\u548c\u6b23\u8d4f\u6765\u770b\u7740\u5bf9\u65b9……\u201c<\/span><\/li>\n
                                                            • Ring the bell to begin a two-minute of singing<\/strong>. \u201cThe first person to share can now sing your story to your partner!\u201d
                                                              \n\u6572\u54cd\u94c3\u58f0\uff0c\u5f00\u59cb<\/span>\u4e24\u5206\u949f\u5531\u6b4c<\/strong>\u3002 \u7b2c\u4e00\u4e2a\u5206\u4eab\u7684\u4eba\u73b0\u5728\u53ef\u4ee5\u5411\u4f60\u7684\u540c\u4f34\u5531\u51fa\u4f60\u7684\u6545\u4e8b\uff01\u201d<\/span><\/li>\n
                                                            • Ring the bell to begin another minute of silence<\/strong>. \u201cNow let\u2019s have another minute of silence and reconnect with each other. Let\u2019s look at each other mindfully and honour each other with appreciation and compassion.\u201d
                                                              \n\u6572\u54cd\u949f\u58f0\uff0c\u5f00\u59cb<\/span>\u53e6\u4e00\u4e2a\u4e00\u5206\u949f\u7684\u9759\u9ed8<\/strong>\u3002\u201c\u73b0\u5728\u8ba9\u6211\u4eec\u518d\u7528\u4e00\u5206\u949f\u7684\u9759\u9ed8\u5e76\u76f8\u4e92\u91cd\u65b0\u8fde\u63a5\u3002 \u8ba9\u6211\u4eec\u4e13\u6ce8\u5730\u770b\u7740\u5bf9\u65b9\uff0c\u5e76\u4ee5\u6b23\u8d4f\u548c\u540c\u60c5\u7684\u65b9\u5f0f\u8868\u793a\u5f7c\u6b64\u7684\u5c0a\u91cd\u3002\u201d<\/span><\/li>\n
                                                            • Ring the bell to begin a two-minute of singing<\/strong>. \u201cNow we will switch roles. The second person to share can now sing your story to your partner!\u201d
                                                              \n\u6572\u54cd\u949f\u58f0\uff0c\u5f00\u59cb<\/span>\u4e24\u5206\u949f\u5531\u6b4c<\/strong>\u3002 \u201c\u73b0\u5728\u6211\u4eec\u5c06\u8f6c\u6362\u89d2\u8272\u3002\u7b2c\u4e8c\u4e2a\u5206\u4eab\u7684\u4eba\u73b0\u5728\u53ef\u4ee5\u5411\u4f60\u7684\u540c\u4f34\u5531\u51fa\u4f60\u7684\u6545\u4e8b\uff01<\/span><\/li>\n
                                                            • Ring the bell to mark the final minute of silence<\/strong>. \u201cNow let\u2019s have this final minute of silence and reconnect with each other. Let\u2019s look at each other mindfully and honour each other with appreciation and compassion. As this is the final step of this exercise, and this may be your only chance to have this opportunity to connect with your partner in this particular way in this particular moment, see if you can really treasure this final minute of connection with one another.\u201d
                                                              \n\u6572\u54cd\u949f\u58f0\uff0c\u6807\u793a<\/span>\u6700\u540e\u4e00\u5206\u949f\u7684\u9759\u9ed8<\/strong>\u3002 \u201c\u73b0\u5728\u8ba9\u6211\u4eec\u505a\u6700\u540e\u4e00\u5206\u949f\u7684\u9759\u9ed8\u7ec3\u4e60\uff0c\u5e76\u76f8\u4e92\u91cd\u65b0\u8fde\u7ed3\u3002 \u8ba9\u6211\u4eec\u4e13\u6ce8\u5730\u770b\u7740\u5bf9\u65b9\uff0c\u5e76\u4ee5\u6b23\u8d4f\u548c\u540c\u60c5\u7684\u65b9\u5f0f\u8868\u793a\u5f7c\u6b64\u7684\u5c0a\u91cd\u3002 \u7531\u4e8e\u8fd9\u662f\u672c\u7ec3\u4e60\u7684\u6700\u540e\u4e00\u6b65\uff0c\u8fd9\u53ef\u80fd\u662f\u8fd9\u7279\u522b\u7684\u65f6\u523b\u4ee5\u8fd9\u79cd\u7279\u6b8a\u65b9\u5f0f\u4e0e\u4f60\u7684\u540c\u4f34\u8fde\u7ed3\u7684\u552f\u4e00\u673a\u4f1a\uff0c\u770b\u770b\u60a8\u662f\u5426\u771f\u7684\u53ef\u4ee5\u73cd\u60dc\u5f7c\u6b64\u4e4b\u95f4\u7684\u6700\u540e\u4e00\u5206\u949f\u8fde\u63a5\u3002\u201d<\/span><\/li>\n<\/ul>\n
                                                                \n
                                                              1. Close the exercise for debriefing. \u201cNow please thank your partner. We can reform the group for debriefing.\u201d
                                                                \n\u7ed3\u675f\u7ec3\u4e60\u51c6\u5907\u5c0f\u7ed3\u3002\u201c\u73b0\u5728\u8bf7\u611f\u8c22\u4f60\u7684\u540c\u4f34\u3002\u6211\u4eec\u53ef\u4ee5\u91cd\u65b0\u53d8\u56de\u5c0f\u7ec4\uff0c\u5927\u5bb6\u4e00\u8d77\u505a\u5c0f\u7ed3\u3002\u201d<\/span><\/li>\n<\/ol>\n

                                                                Debriefing & Sample Scripts \u5c0f\u7ed3\u548c\u793a\u8303\u6587\u7a3f<\/strong><\/span><\/p>\n

                                                                The power of fused negative thoughts \u878d\u5408\u7684\u8d1f\u9762\u60f3\u6cd5\u7684\u5a01\u529b<\/strong><\/p>\n

                                                                  \n
                                                                • \u201cWhat was it like to find the three negative things about yourself? Was it easy or difficult? Notice that everyone has things about themselves that they do not like. We share similar struggles and you are not alone in this.\u201d
                                                                  \n\u201c\u627e\u5230\u5173\u4e8e\u4f60\u81ea\u5df1\u7684\u4e09\u4e2a\u8d1f\u9762\u7684\u4e8b\u7269\u662f\u4ec0\u4e48\u611f\u89c9\uff1f \u662f\u5bb9\u6613\u8fd8\u662f\u56f0\u96be\uff1f \u8bf7\u6ce8\u610f\uff0c\u6bcf\u4e2a\u4eba\u90fd\u6709\u81ea\u5df1\u4e0d\u559c\u6b22\u7684\u4e8b\u7269\u3002 \u6211\u4eec\u90fd\u6709\u7740\u76f8\u4f3c\u7684\u6323\u624e\uff0c\u4f60\u5e76\u4e0d\u662f\u4e00\u4e2a\u4eba\u3002<\/span><\/li>\n
                                                                • \u201cEven though they are \u2018just words\u2019 and in this perspective, #1, #2 and #3 are all just the same, notice how we tend to give meaning and different weightings to these words so that we can compare and rank them. Yet, do these words really describe who you are in this present moment? Do they diminish you in some way? So, it may be helpful to practice treating them as just words and not imbue them with so much power over us. We can begin to embrace and fully accept ourselves in this moment.\u201d
                                                                  \n\u201c\u7136\u800c\u5b83\u4eec\u2018\u53ea\u662f\u8bcd\u8bed’\uff0c\u800c\u4e14\u4ece\u8fd9\u4e2a\u89c6\u89d2\u770b\uff0c\u7b2c\u4e00\u4e2a\u8bcd\u8bed\u3001\u7b2c\u4e8c\u4e2a\u548c\u7b2c\u4e09\u4e2a\u90fd\u662f\u4e00\u6837\u7684\uff0c\u8bf7\u7559\u610f\u6211\u4eec\u662f\u5982\u4f55\u503e\u5411\u4e8e\u7ed9\u8fd9\u4e9b\u8bcd\u8bed\u8d4b\u4e88\u610f\u4e49\u548c\u4e0d\u540c\u7684\u5206\u91cf\uff0c\u4ee5\u4fbf\u6211\u4eec\u53ef\u4ee5\u5bf9\u5b83\u4eec\u8fdb\u884c\u6bd4\u8f83\u548c\u6392\u5e8f\u7684\u3002\u7136\u800c\uff0c\u8fd9\u4e9b\u8bdd\u771f\u7684\u63cf\u8ff0\u4e86\u6b64\u523b\u7684\u4f60\u5417\uff1f \u5b83\u4eec\u662f\u5426\u4ee5\u67d0\u79cd\u65b9\u5f0f\u524a\u5f31\u4e86\u4f60\uff1f \u56e0\u6b64\uff0c\u5c06\u5b83\u4eec\u89c6\u4e3a\u8bcd\u8bed\u5e76\u4e14\u4e0d\u8981\u8d4b\u4e88\u5b83\u4eec\u5982\u6b64\u5f3a\u5927\u7684\u538b\u5411\u6211\u4eec\u7684\u529b\u91cf\uff0c\u53ef\u80fd\u4f1a\u5bf9\u6211\u4eec\u6709\u6240\u5e2e\u52a9\u3002 \u6211\u4eec\u53ef\u4ee5\u5728\u8fd9\u4e00\u523b\u5f00\u59cb\u62e5\u62b1\u5e76\u5b8c\u5168\u63a5\u7eb3\u81ea\u5df1\u3002\u201d<\/span><\/li>\n<\/ul>\n

                                                                  Mindful attention to one another \u4e13\u6ce8\u4e8e\u5bf9\u65b9<\/strong><\/p>\n

                                                                    \n
                                                                  • \u201cWhat was it like to just simply look at each other without words?\u201d \u201c
                                                                    \n\u4e0d\u8bf4\u8bdd\uff0c\u53ea\u662f\u770b\u7740\u5bf9\u65b9\u662f\u4ec0\u4e48\u611f\u89c9\uff1f\u201d<\/span><\/li>\n
                                                                  • \u201cIt is quite common to feel discomfort. There are many social and cultural rules that we have internalized, including not looking at each other, and so it may feel much safer to avoid looking at each other. If you observe people\u2019s behaviors on an elevator, we always try to maximize our distance from others and avoid eye contact. We may be often on-guard and weary of each other. If this was ancient times where there were dangers everywhere, this might have been very appropriate. If you are in a dark alley in certain parts of the world, eye contact may indeed be unsafe. Is this always necessary though and what is the cost of this avoidance in our lives? This exercise invites us to experience what it may be like if we were to drop our usual \u2018defenses\u2019 against each other and our natural tendency to avoid\u2026 and instead, be fully being present with each other. Mindfulness is paying attention without judgement, and this exercise invites us to extend this mindful attention to really connect with one another with appreciation and compassion. It does not mean you have to look at people like this all the time. In fact, people may not like it if you do this on your way home! However, we can create a safe space in here for us to experience this connection with each other in this context. Notice how we can take the time to appreciate each other fully as human beings, and not getting hooked by any judgements, stories, or labels\u2026 and not getting busy in trying to fix each other. We can practice connecting with others in our lives with this quality of mindfulness, compassion, and appreciation.\u201d
                                                                    \n\u201c\u611f\u5230\u4e0d\u9002\u662f\u5f88\u5e38\u89c1\u7684\u3002\u8bb8\u591a\u793e\u4f1a\u548c\u6587\u5316\u89c4\u8303\u5df2\u7ecf\u88ab\u6211\u4eec\u5185\u5316\uff0c\u5305\u62ec\u4e0d\u76f8\u4e92\u770b\u5411\u5bf9\u65b9\uff0c\u56e0\u4e3a\u907f\u514d\u770b\u5411\u5f7c\u6b64\u53ef\u80fd\u4f1a\u611f\u89c9\u66f4\u5b89\u5168\u3002\u5982\u679c\u60a8\u89c2\u5bdf\u4eba\u4eec\u5728\u7535\u68af\u4e0a\u7684\u884c\u4e3a\uff0c\u4eba\u4eec\u603b\u662f\u5c3d\u91cf\u6269\u5927\u4e0e\u4ed6\u4eba\u7684\u8ddd\u79bb\u5e76\u907f\u514d\u76ee\u5149\u63a5\u89e6\u3002 \u6211\u4eec\u53ef\u80fd\u7ecf\u5e38\u4fdd\u6301\u5bf9\u5916\u4eba\u8b66\u60d5\u5e76\u5f7c\u6b64\u538c\u5026\u3002\u5982\u679c\u8fd9\u662f\u5728\u5904\u5904\u6709\u5371\u9669\u7684\u5728\u53e4\u4ee3\uff0c\u8fd9\u6837\u505a\u53ef\u80fd\u662f\u975e\u5e38\u5408\u9002\u7684\u3002\u5982\u679c\u4f60\u8eab\u5904\u4e16\u754c\u67d0\u4e9b\u5730\u65b9\u7684\u9ed1\u6697\u5c0f\u5df7\uff0c\u76ee\u5149\u63a5\u89e6\u53ef\u80fd\u786e\u5b9e\u4e0d\u5b89\u5168\u3002\u907f\u514d\u76ee\u5149\u63a5\u89e6\u603b\u662f\u5fc5\u8981\u7684\u5417\uff1f\u8fd9\u79cd\u56de\u907f\u8ba9\u6211\u4eec\u5728\u4eba\u751f\u4e2d\u4ed8\u51fa\u4e86\u4ec0\u4e48\u4ee3\u4ef7\uff1f\u8fd9\u4e2a\u7ec3\u4e60\u9080\u8bf7\u6211\u4eec\u53bb\u4f53\u9a8c\uff0c\u5982\u679c\u6211\u4eec\u653e\u4e0b\u6211\u4eec\u60ef\u5e38\u7684\u76f8\u4e92\u201c\u9632\u5fa1\u201d\u548c\u56de\u907f\u7684\u5929\u6027 \u2026\u2026\u53cd\u800c\uff0c\u5168\u7136\u5730\u4e13\u6ce8\u5730\u548c\u5bf9\u65b9\u5728\u4e00\u8d77\uff0c\u6211\u4eec\u4f1a\u662f\u4ec0\u4e48\u611f\u89c9\u3002 \u6b63\u5ff5\u662f\u4e0d\u8bc4\u5224\u5730\u4e13\u6ce8\uff0c\u800c\u8fd9\u4e2a\u7ec3\u4e60\u5e2e\u52a9\u6211\u4eec\u6269\u5c55\u6211\u4eec\u7684\u6ce8\u610f\u529b\uff0c\u4ece\u800c\u771f\u6b63\u5730\u4ee5\u6b23\u8d4f\u548c\u5171\u60c5\u5f7c\u6b64\u76f8\u8fde\u3002 \u8fd9\u5e76\u4e0d\u610f\u5473\u7740\u4f60\u5fc5\u987b\u4e00\u76f4\u8fd9\u6837\u770b\u7740\u522b\u4eba\u3002\u4e8b\u5b9e\u4e0a\uff0c\u5982\u679c\u4f60\u5728\u56de\u5bb6\u7684\u8def\u4e0a\u8fd9\u6837\u505a\uff0c\u4eba\u4eec\u53ef\u80fd\u4e0d\u559c\u6b22\uff01 \u4f46\u662f\uff0c\u6211\u4eec\u53ef\u4ee5\u5728\u8fd9\u91cc\u521b\u5efa\u4e00\u4e2a\u5b89\u5168\u7684\u7a7a\u95f4\uff0c\u8ba9\u6211\u4eec\u5728\u6b64\u60c5\u6b64\u666f\u4e4b\u4e0b\u76f8\u4e92\u4f53\u9a8c\u8fd9\u79cd\u8fde\u63a5\u3002\u8bf7\u7559\u610f\u6211\u4eec\u80fd\u591f\u82b1\u65f6\u95f4\u4f5c\u4e3a\u4eba\u7c7b\u5145\u5206\u6b23\u8d4f\u5f7c\u6b64\uff0c\u800c\u4e0d\u662f\u88ab\u4efb\u4f55\u8bc4\u5224\u3001\u6545\u4e8b\u6216\u6807\u7b7e\u6240\u94a9\u4f4f……\u4e5f\u4e0d\u662f\u5fd9\u4e8e\u4e92\u76f8\u4fee\u6b63\u3002 \u6211\u4eec\u53ef\u4ee5\u901a\u8fc7\u8fd9\u79cd\u6b63\u5ff5\u3001\u607b\u9690\u5fc3\u548c\u6b23\u8d4f\u6765\u7ec3\u4e60\u4e0e\u6211\u4eec\u751f\u6d3b\u4e2d\u7684\u5176\u4ed6\u4eba\u76f8\u8fde\u63a5\u3002<\/span><\/li>\n<\/ul>\n

                                                                    Telling vs Singing the Story \u2013 Fusion vs Defusion \u8bb2\u51fa\u6545\u4e8bvs\u5531\u51fa\u6545\u4e8b\u2014\u878d\u5408vs\u89e3\u79bb<\/strong><\/p>\n

                                                                      \n
                                                                    • \u201cWhat was it like to share your story with your partner? Did you feel any difference between telling your story and singing your story? How did singing your story change the experience for you?\u201d
                                                                      \n\u201c\u4e0e\u4f60\u7684\u540c\u4f34\u5206\u4eab\u4f60\u7684\u6545\u4e8b\u662f\u4ec0\u4e48\u611f\u89c9\uff1f \u8bb2\u8ff0\u4f60\u7684\u6545\u4e8b\u548c\u5531\u51fa\u4f60\u7684\u6545\u4e8b\u4f60\u89c9\u5f97\u6709\u4ec0\u4e48\u4e0d\u540c\u5417\uff1f \u5531\u51fa\u4f60\u7684\u6545\u4e8b\u6539\u53d8\u4e86\u4f60\u7684\u4f53\u9a8c\u5417\uff1f\u201c<\/span><\/li>\n
                                                                    • Often, people will feel that their stories are \u201clighter\u201d and \u201cless serious\u201d when they sing, which is the effect of defusion and the point of the exercise. Others may focus on how self-conscious they are when singing or how they did not like the singing experience. The facilitator can invite them to notice that even if they just focused on how well they sang, they were already no longer being hooked by the actual content of the story at that moment, even though they may be \u201cfused\u201d with other kinds of thoughts, such as whether they liked singing or whether they were good singers. Occasionally, there may be participants who would share that singing makes their stories even more real or upsetting. In this case, it can be noted that just by changing how we relate to the same words and same stories may either increase or decrease their apparent \u201crealness\u201d, which is the story\u2019s \u201cpower\u201d over us, and in this case, it becomes an illustration of the process of \u201cfusion\u201d.
                                                                      \n\u901a\u5e38\uff0c\u4eba\u4eec\u4f1a\u5728\u4ed6\u4eec\u5531\u6b4c\u65f6\u611f\u5230\u4ed6\u4eec\u7684\u6545\u4e8b\u201c\u66f4\u8f7b\u677e\u201d\u548c\u201c\u4e0d\u90a3\u4e48\u4e25\u8083\u201d\u4e86\uff0c\u8fd9\u662f\u89e3\u79bb\u7684\u4f5c\u7528\u548c\u7ec3\u4e60\u7684\u91cd\u70b9\u3002\u8fd8\u6709\u4eba\u53ef\u80fd\u4f1a\u5c06\u6ce8\u610f\u529b\u5728\u4ed6\u4eec\u5531\u6b4c\u65f6\u7684\u81ea\u6211\u610f\u8bc6\u4e0a\uff0c\u6216\u8005\u4ed6\u4eec\u4e0d\u559c\u6b22\u5531\u6b4c\u7684\u4f53\u9a8c\u4e0a\u3002\u5c0f\u7ec4\u5e26\u9886\u8005\u53ef\u4ee5\u542f\u53d1\u4ed6\u4eec\u6ce8\u610f\u5230\u5373\u4f7f\u4ed6\u4eec\u53ea\u662f\u4e13\u6ce8\u4e8e\u81ea\u5df1\u5531\u7684\u600e\u6837\uff0c\u5373\u4f7f\u4ed6\u4eec\u53ef\u80fd\u548c\u5176\u4ed6\u7684\u60f3\u6cd5\u878d\u5408\u4e86\uff0c\u6bd4\u5982\u4ed6\u4eec\u662f\u5426\u559c\u6b22\u5531\u6b4c\u6216\u8005\u4ed6\u4eec\u662f\u4e0d\u662f\u4e00\u540d\u597d\u7684\u6b4c\u624b\uff0c\u5728\u90a3\u65f6\u4ed6\u4eec\u5df2\u7ecf\u4e0d\u518d\u88ab\u6545\u4e8b\u91cc\u7684\u5b9e\u9645\u5185\u5bb9\u94a9\u4f4f\u3002\u5076\u5c14\uff0c\u53ef\u80fd\u4f1a\u6709\u7ec4\u5458\u5206\u4eab\u8fd9\u79cd\u6b4c\u5531\u4f7f\u4ed6\u4eec\u7684\u6545\u4e8b\u66f4\u52a0\u771f\u5b9e\u6216\u4ee4\u4eba\u6cae\u4e27\u3002\u5728\u8fd9\u79cd\u60c5\u51b5\u4e0b\uff0c\u53ef\u4ee5\u6ce8\u610f\u5230\uff0c\u4ec5\u4ec5\u901a\u8fc7\u6539\u53d8\u6211\u4eec\u4e0e\u76f8\u540c\u8bcd\u8bed\u548c\u76f8\u540c\u6545\u4e8b\u7684\u5173\u7cfb\uff0c\u5c31\u53ef\u4ee5\u589e\u52a0\u6216\u51cf\u5c11\u5b83\u4eec\u663e\u73b0\u7684\u201c\u771f\u5b9e\u6027\u201d\uff0c\u8fd9\u662f\u6545\u4e8b\u5bf9\u6211\u4eec\u7684\u201c\u529b\u91cf\u201d\uff0c\u5728\u8fd9\u79cd\u60c5\u51b5\u4e0b\uff0c\u5b83\u6210\u4e3a \u201c\u878d\u5408\u201d\u8fc7\u7a0b\u7684\u4f8b\u8bc1\u3002<\/span><\/li>\n
                                                                    • Discuss how singing is an example of a defusion technique, and this can be used when we feel \u2018stuck\u2019 with our thoughts. There are other defusion techniques as well, and the facilitator can also introduce them (see handout). People may find other techniques more useful for them or that some techniques become more helpful in certain circumstances.
                                                                      \n\u548c\u5927\u5bb6\u4e00\u8d77\u8ba8\u8bba\u5531\u6b4c\u600e\u6837\u662f\u89e3\u79bb\u6280\u672f\u7684\u4e00\u4e2a\u5b9e\u4f8b\uff0c\u53ef\u4ee5\u5728\u6211\u4eec\u611f\u5230\u88ab\u6211\u4eec\u7684\u60f3\u6cd5\u201c\u5361\u4f4f\u201c\u65f6\u4f7f\u7528\u3002\u5f53\u7136\u8fd8\u6709\u5176\u4ed6\u7684\u89e3\u79bb\u6280\u672f\uff0c\u5c0f\u7ec4\u5e26\u9886\u8005\u4e5f\u53ef\u4ee5\u4ecb\u7ecd\u5b83\u4eec\uff08\u89c1\u8bb2\u4e49\uff09\u3002 \u4eba\u4eec\u53ef\u80fd\u4f1a\u53d1\u73b0\u5176\u4ed6\u6280\u672f\u5bf9\u4ed6\u4eec\u66f4\u6709\u7528\uff0c\u6216\u8005\u67d0\u4e9b\u6280\u672f\u5728\u67d0\u79cd\u60c5\u51b5\u4e0b\u53d8\u5f97\u66f4\u6709\u5e2e\u52a9\u3002<\/span><\/li>\n
                                                                    • \u201cInternalized words, stories, and rules about what is wrong with us or others can be powerful in influencing our thoughts, feelings, and behaviours, especially when we are unaware of their influence and take them for granted as reality or as unbreakable rules that we have to follow. We can free ourselves by treating them as what they really are \u2013 just words, thoughts, and stories \u2013 and use different ways, such as singing, to loosen their grip on us. We call this \u2018defusion\u2019 \u2013 which means getting unstuck from our thoughts. We do not have to take our thoughts so literally and seriously. It is the opposite of \u2018fusion\u2019 \u2013 which is getting stuck with our thoughts, even when the thought is not helpful to others or us. Today we explored singing to each other about our stories. There are many other ways we can practice \u2018defusion\u2019, i.e., relating to our thoughts as just thoughts, no matter how \u2018true\u2019 they seem. It would be great if you can try out some of these other methods at home too.\u201d
                                                                      \n\u201c\u90a3\u4e9b\u5173\u4e8e\u6211\u4eec\u6216\u5176\u4ed6\u4eba\u6709\u4ec0\u4e48\u6bdb\u75c5\u7684\u5185\u5316\u8bcd\u8bed\u3001\u6545\u4e8b\u548c\u89c4\u5219\u5728\u5f71\u54cd\u6211\u4eec\u7684\u60f3\u6cd5\u3001\u611f\u53d7\u548c\u884c\u4e3a\u65b9\u9762\u53ef\u80fd\u662f\u975e\u5e38\u6709\u529b\u91cf\u7684\uff0c\u5c24\u5176\u662f\u5f53\u6211\u4eec\u5bf9\u5b83\u4eec\u7684\u5f71\u54cd\u6ca1\u6709\u89c9\u5bdf\uff0c\u5e76\u5c06\u5b83\u4eec\u89c6\u4e3a\u73b0\u5b9e\u6216\u4f5c\u4e3a\u7262\u4e0d\u53ef\u7834\u7684\u3001\u6211\u4eec\u5fc5\u987b\u9075\u5faa\u7684\u89c4\u5219\u65f6\u3002\u6211\u4eec\u53ef\u4ee5\u6309\u5176\u672c\u6765\u9762\u76ee\u5bf9\u5f85\u5b83\u4eec\u2014\u2014\u53ea\u662f\u8bcd\u8bed\uff0c\u60f3\u6cd5\u548c\u6545\u4e8b\u2014\u2014\u6765\u89e3\u653e\u6211\u4eec\u81ea\u5df1\uff0c\u5e76\u4f7f\u7528\u4e0d\u540c\u7684\u65b9\u5f0f\uff0c\u4f8b\u5982\u5531\u6b4c\uff0c\u51cf\u8f7b\u5176\u5bf9\u6211\u4eec\u7684\u63a7\u5236\u3002\u6211\u4eec\u79f0\u4e4b\u4e3a\u201c\u89e3\u79bb\u201d\u2014\u2014\u8fd9\u610f\u5473\u7740\u4ece\u6211\u4eec\u7684\u60f3\u6cd5\u4e2d\u89e3\u8131\u51fa\u6765\u3002\u6211\u4eec\u4e0d\u5fc5\u5982\u6b64\u8ba4\u771f\u5730\u5bf9\u5f85\u6211\u4eec\u7684\u60f3\u6cd5\u3002\u5b83\u4e0e\u201c\u878d\u5408\u201d\u76f8\u53cd\u2014\u2014\u878d\u5408\u5c31\u662f\u9677\u5165\u6211\u4eec\u7684\u60f3\u6cd5\u4e2d\uff0c\u5373\u4f7f\u8fd9\u79cd\u60f3\u6cd5\u5bf9\u4ed6\u4eba\u6216\u6211\u4eec\u6ca1\u6709\u5e2e\u52a9\u3002\u4eca\u5929\u6211\u4eec\u5c1d\u8bd5\u4e86\u5411\u5f7c\u6b64\u5531\u51fa\u6211\u4eec\u6545\u4e8b\u3002\u6211\u4eec\u53ef\u4ee5\u901a\u8fc7\u8bb8\u591a\u5176\u4ed6\u65b9\u5f0f\u6765\u7ec3\u4e60\u201c\u89e3\u79bb\u201d\uff0c\u5373\u65e0\u8bba\u5b83\u4eec\u770b\u8d77\u6765\u591a\u4e48\u201c\u771f\u5b9e\u201d\uff0c\u4e5f\u628a\u6211\u4eec\u7684\u60f3\u6cd5\u5c31\u770b\u4f5c\u662f\u60f3\u6cd5\u800c\u5df2\u3002\u5982\u679c\u4f60\u80fd\u5728\u5bb6\u91cc\u5c1d\u8bd5\u5176\u4ed6\u4e00\u4e9b\u65b9\u6cd5\uff0c\u90a3\u5c06\u4f1a\u5f88\u68d2\u3002\u201d<\/span><\/li>\n<\/ul>\n

                                                                      Specific Application \u5177\u4f53\u5e94\u7528<\/strong><\/p>\n

                                                                        \n
                                                                      • Stigma \u2013 \u201cWe may come to have stigmatizing thoughts against others or ourselves. With internalized stigma, we may even hold other negative beliefs about ourselves, such as \u2018it must be my fault… I can never be like others \u2026\u2019 By practicing defusion, we can learn to appreciate each other and ourselves deeply, compassionately, and equitably as human beings, and these negative and biases beliefs and stories will not have so much power in influencing our actions. Just like the invitation to look at each other mindfully, we can even outreach to connect and support others, even if we are not used to doing it.\u201d
                                                                        \n\u6c61\u540d\u5316\u2014\u2014\u201c\u6211\u4eec\u53ef\u80fd\u4f1a\u5bf9\u4ed6\u4eba\u6216\u6211\u4eec\u81ea\u5df1\u4ea7\u751f\u803b\u8fb1\u7684\u60f3\u6cd5\u3002 \u968f\u7740\u5185\u5728\u7684\u6c61\u540d\u5316\uff0c\u6211\u4eec\u751a\u81f3\u53ef\u80fd\u5bf9\u81ea\u5df1\u6301\u6709\u5176\u4ed6\u8d1f\u9762\u4fe1\u5ff5\uff0c\u4f8b\u5982\u2018\u8fd9\u4e00\u5b9a\u662f\u6211\u7684\u9519……\u2019\u2018\u6211\u6c38\u8fdc\u4e0d\u4f1a\u50cf\u5176\u4ed6\u4eba\u4e00\u6837……\u2019\u901a\u8fc7\u7ec3\u4e60\u89e3\u79bb\uff0c\u6211\u4eec\u53ef\u4ee5\u5b66\u4f1a\u4f5c\u4e3a\u4eba\u7c7b\u800c\u6df1\u6df1\u5730\u3001\u6148\u60b2\u5730\u3001\u548c\u5e73\u7b49\u5730\u76f8\u4e92\u6b23\u8d4f\uff0c\u800c\u90a3\u4e9b\u6d88\u6781\u548c\u504f\u9887\u7684\u4fe1\u4ef0\u548c\u6545\u4e8b\u5e76\u6ca1\u6709\u90a3\u4e48\u5927\u7684\u529b\u91cf\u5f71\u54cd\u6211\u4eec\u7684\u884c\u4e3a\u3002 \u5c31\u50cf\u53f7\u53ec\u5927\u5bb6\u4e13\u6ce8\u5730\u770b\u7740\u5bf9\u65b9\u4e00\u6837\uff0c\u5373\u4f7f\u6211\u4eec\u8fd8\u4e0d\u4e60\u60ef\uff0c\u6211\u4eec\u8fd8\u662f\u53ef\u4ee5\u4f38\u51fa\u53cc\u81c2\u53bb\u8fde\u63a5\u53ca\u652f\u6301\u4ed6\u4eba\u3002\u201d<\/span><\/li>\n<\/ul>\n

                                                                        References \u53c2\u8003<\/strong><\/span><\/p>\n

                                                                          \n
                                                                        • Inspired by Create A Song in in Hayes, S. C. with Smith, S. (2005). Get out of your mind and into your life (p.80). Oakland, CA: New Harbinger Publication, Inc.<\/li>\n<\/ul>\n","protected":false},"author":486,"menu_order":2,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-618","chapter","type-chapter","status-publish","hentry"],"part":583,"_links":{"self":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/618","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/users\/486"}],"version-history":[{"count":10,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/618\/revisions"}],"predecessor-version":[{"id":1055,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/618\/revisions\/1055"}],"part":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/parts\/583"}],"metadata":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/618\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/media?parent=618"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapter-type?post=618"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/contributor?post=618"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/license?post=618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}