同學反思:正念體驗工作坊

2020-21 下學期 Term 2

CHAN Chi Chin

MBChB / Year 1

 

Upon reflection, this mindfulness workshop was certainly a uniquely memorable experience, consolidating my understanding of human relationships with nature as part of my “In Dialogue with Nature” course, and similarly provided an opportunity for me to relax under the influence of such a hectic semester workload. As emphasised throughout the two sessions of the workshop, mindfulness is the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally. In order to focus on the present, it is extremely important for one to temporarily let go of the swarm of anxious thoughts regarding the past and future, and focus solely on the events occurring in that specific moment. By adopting this mentality, I experienced a sense of relief, learning to mentally let go of things that are beyond my control, and instead, learned to appreciate things that I was experiencing in the moment. For example: With the tangerine in my hands, I was no longer actively aware of the upcoming assignments ahead of time, or the people who have bothered me in life. Instead, I focused on the sweet, natural scent of the tangerine, along with its juicy and nutritious flavours. Then I would proceed to consider other aspects of the tangerine, encapsulated by a few keywords: sunlight, photosynthesis, marketplace, considering its origins and significance in nature.

In the second workshop, I was also delighted to hear the four steps advice used to tackle problems in life, which includes: face it, accept it, deal with it, and let it go. Although it is conceptually a helpful and rational way to deal with problems in life, I still think that it is quite challenging in practice, especially under the influence of various emotions, unless I am under a completely calm and focused state of mind. Moreover, I enjoyed the exercises throughout the workshop quite a lot as well, especially those relaxing the shoulder regions, since my shoulders have always been quite tense from using laptops and electronic devices. Spiritually, it was as if I finally started to set my emotions and thoughts free. Finally, my strongest impression of the workshop was the part of “mindfulness eating”. At first, I thought it was boring and monotonous, simply staring at the tangerine in my hands. Yet, after a while, I figured that it was actually a priceless moment. Throughout the entire day, this “mindfulness eating” session was the only short period of time I got to truly relax from the excessive stress of my school work, especially when I am prone to overthink quite a lot about life as part of my personality. Therefore, I would consider incorporating meditation as part of my daily routine, as a relaxation mechanism, temporarily giving my mind a break from external and uncontrollable matters in life. My experience could perhaps also inspire others to also incorporate it as part of their daily routine, in hopes to impact their lives in a positive way.

In conclusion, maintaining the right state of mind is extremely important. Mental wellbeing should not be neglected. It is just as important as physical health, despite how understated it has been in our generation. As stated in Chinese,「身在哪裏,心在哪裏」。

 

成方之

工商管理學士綜合課程 / 一年級

 

這兩次工作坊中,最深刻的感受是放鬆。不論是聽「敲碗」的聲音;還是閉眼感受呼吸時,空氣通過鼻腔、氣管、肺;還是扭扭脖子扭扭腰;又或是呆呆的坐著,腦袋已經空無一物。

這樣的感受按科學分析,是正念冥想的時候杏仁核非常活躍,對情緒的處理更快、更有效。按感受分析,大概是我與萬事萬物的連結的波動。

你啊,或因為匆匆忙忙的生活,失去對身邊的環境、甚至是自己的感知。春天一晃已過去一個月,你可曾注意到百萬大道上一場雨後開放的黃的、粉的、白的花?上次放聲歡笑是因為什麼?又是怎樣的開心?上次失聲痛哭是什麼時候?上次放聲歡笑是因為什麼?又是怎樣的開心?你搖搖頭,說不記得了。究竟是不記得,還是不曾知道?

你說,有時候不知道自己到底在做什麼。手上的事熟練了,腦有餘力,就不受控的想其它事情了。

是不是可以試著對每時的處境多一點感知,抬頭望望天,發現今天的雲厚了些;輕觸之間的流風,感受陣陣涼意;吃慢些,細品油鹽醬醋的滋味;在鐘響中聞一圈圈蕩漾開的回音。請不要再用匆忙當藉口敷衍,草草而過。

那時,你會感受到自己的存在。天地之間,草木花間,在風中,在滴答著的時光中。

專注的,活在當下。對外部環境多一些敏感,感受風吹、草動、雨落、鳥啼。察覺自己的情緒,到能察覺別人的情緒。察覺做到極致慈悲。或許我們無法到佛家——慈愛眾生、給予快樂,憐憫眾生、拔除痛苦。

但若心像水面,能專注察覺這許多「色」的波紋;也能任由著波紋慢慢消失,靜待水面恢復平靜。或許能找到永恆的快樂。放下總會變化的得失,總會過去的喜惡,得到平靜而深遠的快樂。

 

CHUNG Kwun Hang Henry

MBChB / Year 1

 

To be frank, as a freshman who is still getting used to the new environment, university life is a bit overwhelming. Before the semester started, I set goals for myself to be completed in year 1, namely, joining a student organization, studying courses for two minor programs, and looking for research internships. I have tried to adhere to my plan, but it turned out it was too unrealistic. Time was never sufficient. I found it difficult to balance different aspects of my life and often, I needed to sacrifice one thing for another. During the same period, I encountered one of the greatest challenges which caused me to be mentally unstable and sentimental. Huge academic workload and interpersonal relationship problems have caused me great trouble and put so much stress on me. Yet, I have not faced it and dealt with it.

Therefore, when this meditation workshop was first introduced to me, I thought it was a great opportunity to learn something which seems to be beneficial as I heard from the experiences of others. Indeed, it did not disappoint me. I appreciated the idea of ‘living at the moment – the quality of being fully present and alive, body and mind united』. Too often, my mind is disturbed by so many irrelevant things such as worries about the future, repulsion towards people and things that I dislike, and past regrets. By practicing mindfulness, I discovered ways that may help me to develop this mentality. The breathing exercise is especially helpful and effective as it is easy to follow and can be practiced anywhere anytime. In the beginning, I found it hard to focus on my body as some random thoughts would pop out from nowhere. Nonetheless, as I tried it a few times more, I could meditate longer and longer, and the effects were profound: I can focus on my work for a longer time and not get distracted. And I generally found myself having a good mood most of the time!

Besides, I came to realize that I seem to neglect or overlook the beauty or great things happening around me as I tried to eat the banana mindfully. We humans take so many things for granted and always do something as it is our responsibility rather than immersing ourselves in the present activity. Like when we eat a banana, we just gobble it up because we know the fact that bananas are good for our health. Yet, we seldom try to appreciate the taste, the smell, the texture of a banana. Living such a hectic life forces us to forget so many precious opportunities to learn about the things around us.

I am glad that I have attended this meditation workshop, which gave me new insights into how I can deal with problems, and most importantly, live a happy life. Being a person who is quite stubborn and persists in reaching certain targets, living at the present, and letting go may offer an alternative way of looking at things for me.

 

黃靜

工商管理學士綜合課程 / 一年級

 

了解正念之前,我是個很容易被外物影響的人,任何風吹草動總是輕易地得到我的注意。我是一個效率為上者,喜歡用最短時間做最多事情,說白了就是經常一心二用。吃飯的時間要看完一齣電影,寫作業要聽著音樂、哼上幾句,乘車時會抓緊時閱讀上課的文本……情緒起伏不定,喜怒哀樂形於色,在成年的年紀,心智成熟仍未成年。

對於正念的印象,是摒棄七情六慾的憎人,打坐冥想念經文。這樣便能脫離世俗,成為高人。直到在次正念體驗之後,我才明白原來只要自己願意,就能做到正念。

正念常講「專注於當刻」,專心於自己手上的事情,吃飯就吃飯,看電影就看電影。對待某樣物件,客觀地知道便可,不需加以評價。聽到下雨的聲音,我們知道正在下雨,出門記得帶傘便可,不需評價雨聲是否令人厭惡。

明白這一點過後,提醒自己對事物要少一些主觀的判斷。如是者,沒有情緒的牽動,我的性情也平穩了很多。「當下」這個概念,在這個時代下,更為重要。瞬息萬變的世界,不知下一秒將如何處世,而當下就教曉我不去顧忌太多,活好這一刻便已足夠。

正念過程中,感受自己的一呼一吸,放空腦袋,不去理生活煩瑣,放鬆心情放鬆自己。退去浮躁,讓我體會到平時少有的平靜。

 

許嘉荍

文化管理 / 一年級

 

這是我第一次參加有關正念的活動,感覺很疲累,有種把長久以來的繃緊逐漸紓緩的感覺。以前我曾經讀過 ‘A Monk’s Guide to a Clean House and Mind’ Shaoukei Matsumoto 著; 是有關如何透過清潔家居來梳理思緒、整頓心情和平靜心境。起初,我覺得根本不可能這麼簡單就能有如此改變,更別說有心神的昇華。結果,在半信半疑的情況下,我發覺得比起亂中有序的書枱,簡潔、整齊的書枱更得我心; 每次走到書枱前都有種煥然一新的感覺,令人十分舒暢。自此,我對佛教產生興趣,故參加這次活動。

我對活動的整體感受是很疲憊,因為在第一節工作坊中,頌缽的聲量和頻率令我進入接近睡眠的狀態,但卻忽然完結,令我有種被迫醒來的感覺,使我更疲倦。不過,這也證明了頌缽的聲音對我而言十分有助入睡;加上最近睡眠質素不好,雖然在家直接播放頌缽的音樂好像不太好,但若有機會,希望可以嘗試用頌缽伴我入睡,以提升睡眠質素。

在第二節工作坊,我第一次如此仔細地觀察一個桔。平時,我只需三十秒就把整個桔「生啪」,這次竟用了五分鐘觀察它的顏色﹑紋理,聞它不同位置的香味;再用五分鐘品嚐一個小於手掌的桔,是第一次。可能因為桔在口腔的時間長了,感覺比平日更甜、更鮮,是以往經常忽略的。急速的生活節奏使我們忽略微小但重要的體驗;現在我會知道桔的紋理是圓圈﹑頂部和尾部的香味是不同的。

然而,整個活動的重點就是當下;在閉眼聆聽頌缽聲音時,我們只能專注於聆聽、在品嘗桔的時候,心中只能回味桔的香甜,以上除外的事物應忘掉,專心致志於當下,才能覺察自己正進行的事情。

 

郭曉洛

化學 / 二年級

 

這次的工作坊讓我了解到正念是一種察覺減壓的活動,當中的活動讓我體會到如何透過禪修動作,把心中的煩惱和壓抑暫時放下,例如慢步經行、立禪和坐禪等,這些活動啟發了我「專注」是拋開心中雜念的關鍵。在活動前,心中不斷被習作考試和實驗報告所困擾,但當進行活動如坐禪時,導師要求我們留意自己呼吸的感覺及呼吸的身體部份,在坐禪期間有一刻腦海裡的念頭突如清空,只感覺到身體隨呼吸擺動,同時也首次察覺到自己發出呼吸的聲音,那聲音就仿如一陣微風在耳中掠過。整個環境頓時放鬆起來,那種虛無感逐漸從身體內湧現出來,彷如已把心頭大石放下,十分舒暢。此外,慢步經行的活動也是如出一轍,在原地走路的過程當中導入覺察引導,注意到身體動作的動態改變及留心周遭的事物變化,慢慢地就可以把身體調節至放鬆狀態。

當中最使我印象深刻的活動就是品嚐香蕉,對於急性子的我,這是首次能夠體會到以較慢的速度去吃香蕉的感覺。只有在慢慢咀嚼下,香蕉的味道才會從內部逐漸散發出來,洋溢滿腔。此外在細心咀嚼下會發現,香蕉的果甜也是由內部滲出,而且並非香蕉的所有部分都帶有甜味。在活動期間,這也是我首次能夠靜下來細心觀察到香蕉的紋理及輪廓。

經過這次工作坊後,讓我反思到我們日常生活中經常被大量的學業和工作束縛著,往往卻忽略了四周環境事物的特徵和變化。其實只要間中肯嘗試慢下來,也許能夠欣賞到更多這世間上事物的「美」。儘管參與這次的工作坊後,並不能使我完全放下學業和工作上束縛,但至少在生活中,當再次面對壓力的來臨,正念將會是我其中一個減壓方法的不二之選。

 

林海鈴

英文 / 一年級

 

都市人生活忙碌,根本沒有機會去好好享受每一分每一秒。這兩次工作坊令我認識襌修帶來的安寧和平靜,使我能在城市繁囂的腳步中找到自己的節奏,養精蓄銳應付生活上的種種難題。工作坊中令我出乎意料的是,原來騰出一些時間,細心地感受身體的每一個部分,或是專心一致、慢條斯理地覺察當下所做的事,帶來的舒緩效果是非常強大的。就像是工作坊裏慢慢感受吃香蕉的過程一樣,嘗試去放大每一個細微的環節,以聽、看、聞、摸,和嚐五種感官去正體驗生活中每一個細節,相信便能更好地在學習和生活中取得平衡。

 

LAU Ngo Nga

Psychology / Year 1

 

The mindfulness workshop introduced us with various ways to keep our mind free from worries, judgement, and logical analysis. In daily life, our brain bears a very heavy workload while multi-tasking so we cannot pay full attention to what we are doing at the moment. By exercising mindfully with some meditation music, we can follow each “ding” sound and concentrate on the present moment. Acknowledge what is happening around us without judgement is the best state in mindfulness. Although I could not reach this level in the workshop, I forget about the stress and sadness in my studies temporarily. Also, it is a special experience to exercise mindfulness in a large class. I felt embarrassed at first but turned out to be more involved and concentrated when we sang a song together. I became relaxed and comfortable to follow the mindfulness instruction then. The most unforgettable activity was eating mindfully. I was required to observe and sense the banana carefully. I had never found the smell of banana differentiated by different parts and never listened to the sound when peeling it. This provided me with the opportunity to appreciate the beauty of surroundings and reminded me to focus more on the present. Each little thing in our daily life has their own value and we should be more aware of them to discover their uniqueness.

 

孫樂彤

幼兒教育 / 一年級

 

這兩次「體驗正念」的活動實在令我獲益良多。坦白說,初時我只是看到教授傳的電郵裡寫著參加後會加2%的課堂分數就毫不猶疑報名參加,沒有仔細或深入了解活動的內容。我本以為已網上認識舉行這些活動會很沉悶,只是像講座形式,或是偶爾作些少討論。但是參加後我卻發現十分有趣,導師竟親自教授及示範不同禪修的方式,例如坐禪、落禪、香蕉禪等,讓我們投入和放鬆,帶出會有對自身覺察和放鬆身心的希望進行禪修和呼吸練習,對我們日常生活頗有用。

在疫情的影響下,我們這幾個學期也是以網上授課形式上課,平日都是坐在椅子數小時,甚少做運動或休息,不知不覺地把頸、肩膊、背部、屁股也「鎖住」了,而且次的「體驗正念」活動就正正提供了方法-禪修,例如透過呼吸、肩膊及其他身體部位的運動、聆聽頌缽演奏等方式,讓我們從現實中抽離,放鬆身體的肌肉,切實地感受我們身體。

而且,我們都市人生活節奏急速,任何時候做事也講求效率,生活也十分勞碌,忙於工作,甚少停下來看看自己因為工作變成了什麼模樣。我們常會因為工作,失去了生活,更迷失了自己。我們也會因為工作,經常煩躁焦慮,而忘記了生活的美好。因為工作,我們忘記了什麼是快樂。而「體驗正念」這個活動的數小時彷彿讓我們靜下來,教我們生活本應是什麼模樣-深呼吸,原來空氣是那麼清新;慢慢吃生果,原來生果是那麼香甜。我們學會了「禪」,拾起了我們忘記生活原本的模樣。

 

戴育麟

藥劑學 / 一年級

 

首先很慶幸在這疫情肆虐的非常時期,參加和完成這殊勝的正念活動,讓我明白到身體上的念頭、情緒及感覺,其實是環環相扣的,即是《心經》所講的「照見五蘊皆空」。透過冥想這過程,亦讓我學會在每一分每一秒思考當下的情景,回到內在的覺察與觀照,感受我們生活中所經歷的煩惱,察覺到一切痛苦和壓力都是基於我們的執念,可以說是一種「世界真實的面貌」與「我們所理解的世界」之間的距離,這個距離會隨住我們內在的思考變化而改變,執念越大,這個距離越遠,無自性可言的。

第二次靜觀練習讓我深深感受到自己心底裡的感受,這種感受似乎除了自己之外,沒有人比自己更明白你的思緒和情感。這種察覺在日常生活中根本就沒有時間或機會去實踐,沒有真正顧及過自己的身體和感受,這大概是香港人的流行病吧。今天看了一篇新聞報導說一名中國抖音網紅「泡泡龍」驚傳因過勞猝死,享年29歲。這報導頓時讓我思考了一下自己現在每天所過的生活,所經歷過的感受,到底是什麼讓我們終日奔波而將自己的感受置之不理呢?也許,每個人心裡的答案不一樣,但他們都是由外界不同條件因緣而成的。因此,我們也要對自己好一點,別讓它擊敗你。這次的活動讓我在百忙之中抽空了解自己的內心世界,因為平常人們都叫我們「let it go」,過去的事情就由它過去,完全忽略和承認自己的感受。所以,有幸參加這次的活動對我而言實在難能可貴,提醒我要注意身邊的事物和自己的感受。

 

譚慧欣

環球經濟與金融 / 一年級

 

這次的正念工作坊對我來說是一個很新鮮的體驗,在練習正念的過程中能意識到自己平日並沒有在每一件小事都專注其中。

在工作坊中體驗了慢步經行,與平常走路不同的是要專注於自己的腳步上。這讓我察覺到平日走路時其實從未把心放在自己的腳步上。在體驗香蕉禪的時候,腦海裡想了一下其他的事情,不小心很快就把香蕉吃完了,讓我體驗到專注在食物上與平常很快把食物吃完的明顯分別。進行其他的伸展動作時還是會被其他待會要做的事情所影響,沒有完全把心放鬆。這些讓我意識到在日常生活中做的很多事,其實都是在一心二用,沒有把注意力放在當下。

聯繫到課堂所學的文本中,〈心經〉裡提到,所有事物其實都是不斷變化,因緣而生,很多未來的事情都是經過很多的因緣而造成,因此我們可能要嘗試著不要在此刻過多的去想之後的事情,不要經常一心二用,反而應該專注於此刻所做的事。而且這樣做也能認真感受每一件生活中的小事,認真生活。

短短兩節的體驗工作坊或許未能做到完全放鬆,但經過之後不斷練習正念,一定能慢慢讓自己更注意當下,放鬆身心。

 

謝凱怡

文化管理 / 一年級

 

其實從小到大我的母親都有向我介紹關於靜觀的知識,只是我一直都沒有認真看待。恰逢近來壓力漸漸增多,覺得自己也是時候學學靜觀了。

我個人是挺喜歡有老師帶領我們做每一個動作,因爲我曾經覺得靜觀這個概念無從入手。但在老師的言語帶領和同學參與下,我更能進入狀態放鬆自己不會胡思亂想。最神奇的是老師在播放完頌缽聲後說大家剛才應該是只意識到聲音的存在而已,不會有喜惡的情緒。我這才發現我算是做到了這一點,沒有什麽「覺得頌缽聲很好聼想聼久一些」的想法,或者也有可能是我已經差不多睡着了。另外香蕉禪也是頗爲深刻的一個環節。我對香蕉的口感印象中只有軟綿綿的感覺,但那只是我以前囫圇吞棗的體驗。原來香蕉的口感是如此綿密香甜,在咀嚼過後並不是完全在口腔化掉,會有一些稍微粘膩的部分殘留。我覺得很多人應該都未曾嘗試過細細品嘗到這一步吧。

雖然我暫時未有將靜觀練習融入到我的日常生活中,但留意當下的自己這個意識對於放鬆身體和心靈很有幫助。

 

WONG Kui Kwan

Pharmacy / Year 1

 

The Experiencing Mindfulness Workshop has offered me brand new insights into the UGFH course. Heart Sutra, in particular, has mentioned that Emptiness is Form. The meditation exercises really allowed both my mind and body to relax in a way that I have never experienced; it made me feel more connected to the surroundings, to the earth, and to my own body. Moreover, the concept of Emptiness stressed on the interdependence of the mental and physical phenomena, and I think that this workshop has allowed me to understand the concept more thoroughly as well. For instance, the experience in which we ate a fruit together at a very slow pace has made me more aware that every phenomenon is due to a combination of factors and causes. What we have taken for granted in the past is in fact extremely precious – an apple could be easily bought from the supermarket, but if it had not been for the nutrients, time, and right season, we would not be able to have that apple in our hands. Another example is the walking meditation, I have been wearing slippers at home all the time so it has been quite a long time since I last stepped on the ground with my bare foot and being fully aware on the movements that I make while walking. The exercise helped me feel more connected to the ground and that being aware of the fact that I can rely on the ground to support my weight is also a relieving experience to me.

 

 

2020-21 上學期 Term 1

關芷晴

工商管理學士綜合課程 / 二年級

首先,這次活動加深我對正念的認識。活動之前,我只知道正念與佛教有關,但是從來沒有接觸和深入了解。活動後,我明白正念是一種自我調節和精神訓練的方法。透過正念能讓人有意識和目的地關注和覺察當下,並不會對當下的一切作任何判斷。

此外,老師在活動帶領參加者進行舒展的動作,由於老師解說時不斷提及要慢慢地進行每個動作,雖然對於平常缺乏耐性的我感到不習慣,但是我能感受到身體和腦部逐漸放鬆。我最感到新奇的活動是透過正念的方法進食,透過仔細觀察食物並減慢進食的速度,明白一樣食物到達我的手裡是一種「緣分」。這是我從來沒有的經歷。

今次活動讓我明白正念的重要性和益處。由於科技發達,每個人必定使用手機。而我也不例外,上學時、進食時、在家時、走路時都「機不離手」,導致過分依賴手機。而正念讓我反思平日從來沒有專注自己當下的事情,例如用餐和走路時,顧著看手機而不知道知道自己正在用餐和走路。此外,我認為正念能讓我慢下來、靜下來,有助訓練我的耐性,改善心急的個性。我期望我未來能透過正念,能夠在第三者的角度,客觀地看到自己腦中的想法,並接受這些想法,更能有效面對和控制自己的負面情緒。

 

陸曉嵐

歷史 / 二年級

我在這個工作坊之前便在其他課程接觸過正念,但那時並未曾親身體驗。當我閉上眼坐禪時,我才意識到自己內心從沒有一刻寧靜,腦海裡有許多念頭,似乎內心與身邊並不同在。不過在第二次練習時開始感受到放鬆的感覺,雖然不是完全沒有想法,但比上次進步了。

至於立禪,這對我而言是個特別的體驗。透過慢步經行,我將思緒和重心放在腳上,感覺比坐禪更易集中。平日步行急速,我從未感受過與地板接觸的觸感,以至肌肉如何放鬆和拉緊。我本來以為自己已經很放鬆,但在立禪後我才感到真正的放鬆是怎樣,之前的我原來非常繃緊,而現在才覺察到自己身體狀態。現時我在睡前都有嘗試練習,非常感恩改善了失眠的問題,在學期中即使很繁忙但我都得了喘息的空間。

另外,香蕉禪讓我想到課堂「互即互入」的概念。平日我吃飯非常快,最快五分鐘便「解決」頓飯。對我而言,吃飯只是一個讓自己吸收營養的活動,好比為電器充電一樣。但香蕉禪給我一個放慢的機會,思考背後香蕉的來源,從太陽,水,農夫等等;在吃的時候感受口感,喝水後會有甚麼變化,這一切都是我以前吃食物時從未想過的事情。若我平日也能保持這種心態,相信會對身心和情緒都大有裨益。

 

SIU Yan Yu

Integrated BBA / Year 1

I am very fortunate to be able to realize the view of mindfulness through the course In Dialogue with Nature which I have not been exposed to before. It is precisely because of the rapidity of society and the busy life that I can apply mindfulness in my daily life to truly enjoy every minute and every second of the present moment.

In the first workshop, I have learnt how to get rid of the things that I have on my back, such as regrets about the past, rejection of disgusting people and things, an overthinking mind and worries about the future. In fact, I lost my best and trusted friend a week before the workshop. I felt full of sadness and regretful, and I shed tears for him for three days. Even now, I have not received the news of his death. Mindfulness not only allowed me to regulate my emotions, but also helped me to realize the importance of letting go which gave me a sense of relief. Only by understanding how to let go can we master the present. If I cannot put down some unnecessary things, there will be no space in my “life bag” to put the things I really need. It is better to cherish what I have instead of being depressed in regret. Besides, through the breathing exercises, I could sense that I was breathing and following my own breath to relax. It calmed my chattering mind and loosened the shackles of my soul, allowing me to regain positive feelings.

The second workshop was different from the first that I understood that mindfulness was closely related to my life, for example I learned standing mindfully, exercise mindfully and eating mindfully. I was curious but accepted the thoughts, emotions and physical feelings that were constantly pouring in my mind. I followed the teacher’s guidance, just focused on the present without any criticism or reaction.

What impressed me the most was the eating banana mindfully. Before eating it, I stared at the appearance of the banana, stroked its pitted surface and smelt its fresh, seriously using the five senses to feel the banana. I was also grateful for the farmers’ hard work. I clearly felt that the fate between me and the banana was not easy to come by, boosting me to understand the nature and the world from a new perspective.

It is a new experience that let me know how to be aware of, accept and face my current emotions. Conversely applying mindfulness is possible to deal with the stress, ups and down and difficulties in life. Turning these into assistance can subsequently allows me to discover the beauty of the world and develop my own relaxing and happy life.

 

譚敏璇

物理 / 二年級

來到學期中,課業的壓力無比巨大,所有事情都壓縮堆砌在一起,生活變成一團亂糟糟。做著功課不小心睡着了,開著燈過了一夜,白天網上上課時在外面趕著路,一路食飯一路編排後面的日程。分心的常態使精神繃緊到極致,這個正念的工作坊算是讓我在吊頸之間獲得喘氣的機會。第一堂工作坊的開始,說正念是專注地活在當下和不做判斷,很簡單的一句話,這種專一 和隨性的態度卻是都市人正正欠缺的。燈紅酒綠、眼花撩亂的城市下,我們怎樣摒棄雜念呢?跟著Sandy老師的聲音導航,我們由呼吸和頸部運動開始,由一開始很多雜念到之後讓精神力回到當下,學習不去歸根究底,睜開眼中之時彷彿是眉目之間一片澄明。第二節課由腳踏開始,讓急躁的念頭沉下,純粹的感受地面,然後跟著Sandy老師的步伐,我們繼續正念地剝香蕉皮,感受香蕉。正念下的身心回歸,集中當下,不執著與過去,不著急與未來,是一次很有意義的體驗。有時平日走路都開始嘗試集中於感受腳下與地面觸碰的感覺,不去心煩課業或看手機,一心做好一事。

 

鄧詠而

護理學 / 一年級

正念:放鬆自己的好機會

近月,相信我們都因着社會環境、疫情等等,心情受到影響,腦中不時會萌生不少負面的想法,既懊惱着自己不能改變過去,又擔憂着未來,加上最近疫情,我們亦要採取網上學習的方式,減少社交活動,更難使我們排解心中的鬱悶和煩惱。這個「體驗正念」活動則讓我們在這段低落煩惱的時間中,嘗試透過正念冥想,紓緩壓力,暫時放下所有煩惱和擔憂,達到內心平靜。

在第一堂課堂的時候,已經帶出了正念在於專注及有意識地覺察我們現在的狀況,是一種活在當下的表現,希望我們在課堂完結後可以學懂放下一些對過去的惱悔、對未來的憂慮和不同的情緒,放鬆自己。在課堂中一同完成簡單的頭部運動和感受呼吸練習,我漸漸學會只專注於當下的狀況,留意當下肌肉拉扯的感覺和覺察自己的呼吸,慢慢把其他的事拋諸腦後。平時的我們每天都為着不同的事情而煩惱,而這一堂課堂正正能讓我們暫時放下其他的事,使自己能夠放鬆一下,享受清靜的感覺,在日後若覺得自己壓力過大,思緒開始混亂的時候,我們可以嘗試以同樣的方法放鬆自己,紓緩壓力。課堂最後欣賞頌缽演奏,敲打缽產生淳厚沉穩且圓潤的音色,能夠讓我平靜下來,忘卻生活上的煩躁不安,着眼於當下的感覺,慢慢地放鬆自己,我不禁讚嘆這件樂器的奧妙,居然能夠使節奏急速的我們慢下來、靜下來。

第二堂課堂的慢步經行和立姿動禪又是一個很好的機會讓我覺察自己當下的感覺和狀態,其後的坐禪能讓我竭息身心、減壓、內心清明平靜,瞬間讓我不再感覺身心疲累。而最令我印象深刻的,就是最後的香蕉禪。平日吃香蕉的時間可以短至一分鐘,根本不可能仔細品嚐它的味道,以及它在我們口中的感覺,但香蕉禪鼓勵我們慢慢地享用眼前的香蕉,仔細感覺香蕉的口感和味道,在口中被咀嚼,與唾液混合、慢慢融化的感覺,這是我第一次那麼留意享用香蕉的過程,我覺察到一些前所未有的感覺,是一個很奇妙、很特別的經驗。在品嚐香蕉的過程中,亦無意中放下自己的情緒和煩惱,享受那刻品嚐香蕉的感覺。

其中一個聯合國可持續發展的目標為「良好健康與福祉」,而此「體驗正念」活動正正能為我們提供一個可以促進身心健康的方法。在短短的兩節課堂中,我們能體驗正念冥想帶給我們的感覺,在課堂的討論環節中,同學對當中一連串的體驗都有不同的看法,或許有同學會認為這些活動仍不能讓他們放鬆,在靜下來的時候思緒反而又開始浮現,但於我而言,正念冥想的確能讓我放鬆了許多,我亦很享受正念冥想的過程。日後,我會繼續練習正念,參與正念的活動,希望能在這段身心疲憊、煩惱憂慮的日子裏有一些讓自己喘息和放鬆的機會。

 

TSE Yat Long

Social Work / Year 2

“Experiencing mindfulness A&B” workshop taught me the definition of mindfulness and the “breathing in, breathing out activities” let me experienced mindfulness in practice.

Having a non-judgmental mind is the hardest, when compared with other elements, for me to achieve. I knew that mindfulness is not only simply sitting down with an empty mind, but also involves awareness that arises from paying attention in the moment with purposes and non-judgmental mind. In the workshop, I found that the hardest point that I can achieve in mindfulness is putting down judgmental mind because I often utilize it in doing different activities, for example when doing assignments and handling interpersonal relationships with people around me.

After experiencing the “breathing in, breathing out” activities, I felt that I have relieved my stress and put down the worries about future temporally at that moment. I finally experienced the feeling of relaxed and restful in that activity. The most observable point showing the abovementioned feeling is that I stop frowning. I often show a frowning face when I am thinking and worrying, especially when I am alone. At that moment, my eyebrows were relaxed because the activity successfully brought me into a state that only focus on breathing and the how is the air get inside and outside of my body with no judgement made. The feeling gained from the activity deeply impressed me and I find it significantly useful for relaxing myself.

In the future, I will try my best to put the “breathing in, breathing out” activity into my daily schedule, especially in mid-term or examination period as it can help myself to fall into a relax moment as well as put down demanding and exhausting stress and negative emotions and focus only at that currently-relaxing moment.

 

王子諾

中國研究 / 二年級

香港人生活忙碌,作為一名學生,所受的壓力來自四方八面,加上物慾、貪念、執著讓人受苦。佛學認為人的一生是「苦」的,而這種苦來自執著。每天受到外界的刺激,忽略了與自己相處。透過靜觀,留意著自己當刻的感受、情緒、事物等讓我將重心放回自己身上。

靜觀讓我留意著自己的呼吸,覺察自己的思想,留意自己的情緒,學會放鬆。平日受到外界的刺激太多,由自己的學業壓力、朋友的情緒,到社會狀況新聞等,每日時時刻刻接收不同的訊息,對自己的壓力產生了麻木感。透過靜觀讓我感受自己身上的肌肉的狀況,嘗試放鬆自己的身體,正視自己的壓力和身體所發出的訊號。將所有的注意力放在當刻,讓我了解自己的疲勞之處。靜觀讓我們全身放鬆,得以好好真正休息。

靜觀讓我想法更正面,懷抱著慈悲之心看待事情。靜觀讓我在這個節奏急速的城市放慢腳步,欣賞身旁的一事一物。在飲食禪中,仔細觀察著食物的特徵,嗅著食物的香氣,觸摸著那包裝,每一口享用食物,集中食物在口腔與口水交纏的感覺,逐口慢慢吞入喉嚨、食道。從滿足口腹之慾中得到滿足,感恩自己所獲得的食物並吸收當中的能量。

透過靜觀讓我好好面對自己而獲得真正的放鬆,讓自己再步伐急速的社會內好好與自己相處,舒緩壓力。於體驗結束後,亦在臨睡前靜觀,讓自己好好回顧當日的節奏、事情,好好讓自己對自己對話。

 

余穎瑤

護理學 / 一年級

參加這次通識科舉辦的「正念」體驗工作坊,讓我獲益良多,加深對「正念」的認識。 從前我從未練習過「正念」,這次體驗學習讓我有機會,用「正念」清理自己的思緒,回到當下,感受自己身體的感覺,心情,環境, 讓我感到放鬆,心情舒暢,也能讓我對在通識課程中將學到的「意識」有初步的概念。

這次課程也讓我了解到原來「正念」對改善情緒病也帶來很大幫助, 透過教授仔細的講解,讓我透過科學,了解到大腦的各個結構,如杏仁核,在情緒調整的作用,提升我自主認識科學和練習的動機。

在此感謝通識課給予我這個寶貴的體驗學習機會,讓我對大腦科學,佛教的正念思想有更深入的了解,也讓我認識了多一種減壓方法,使我獲益良多,期望在未來也有機會參與通識科舉行的各類型體驗學習。