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2022 年度商科辅导资料
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Semester One
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MGF5992
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Stark Lin
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Reflection part 2
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7 年以来
致力于为学生提供最优质的商科辅导
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Copyright Declaration
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 FACULTY OF BUSINESS AND ECONOMICS

Unit Schedule
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* 老师将不会在周末回复询问。请相应地安排你的工作。所有评估和活动都是基于个人的。
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❖ 新学期变化：减少两个小 assignment、提升 quiz 分值 & 提升 Reflection 分数 → 大作业评分

要求提升

黄金水课 （Business 必修，B&F 选修） → 作业量小，没有期末考

提升 GPA 黄金良机→ 有清晰的逻辑方法轻松争取争取 D/HD

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【Reflection 35%】
ASSIGNMENT INSTRUCTIONS
Using an academic knowledge of character strengths, your tracker, and your own experiences, reflect on how
an understanding of your character strengths can help you in your professional development.
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Max 1500 words (exclusive of tracker).

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作业说明

使用有关性格优势、追踪者和你自己的经验的学术知识，反思对性格优势的理解如何帮助你的职业
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发展。最多 1500 字（不包括跟踪器）。

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This assignment consists of 2 parts

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1) Tracker. This tracker is designed to help you gain self-awareness of your own character strengths (you
will first need to complete an online strength survey), so that you can reflect on yourself, your
experiences, and think about how an understanding of your strengths can help your professional
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development. No word limit.

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2) Reflection. You are to write a reflection piece of maximum 1500 words (excluding your tracker) on
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how understanding character strengths can help you in your professional development. In this reflection, you
should draw upon an academic understanding of character strengths to analyze and integrate on your own
experiences and reflect on how this understanding can help you in your professional development.
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该作业由 2 个部分组成
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1) 跟踪器。该跟踪器旨在帮助你了解自己的性格优势（你首先需要完成在线优势调查），以便你可
以反思自己、你的经历，并思考如何了解自己的优势帮助你的职业发展。没有字数限制。
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2）反射。你要写一篇最多 1500 字的反思文章（不包括你的跟踪器），了解了解性格优势如何帮助

你的职业发展。在这种反思中，你应该利用对性格优势的学术理解来分析和整合你自己的经历，并
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反思这种理解如何帮助你的职业发展。
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You must include

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o A completed tracker.
o Academic definitions and discussion of key concepts.
o 1-2 concrete, real life examples to reflect upon from the student’s own life.
o A minimum of 8 relevant academic (i.e., journal articles) references, formatted APA 6th or 7th Style.

Format: Ensure to use font size 12, double spaced. Margins should be 2cm all sides. Template provided.

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Submit: Submit the file as “studentID_reflection” and in PDF format.

o 一个完整的跟踪器。

o 学术定义和关键概念的讨论。
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o 1-2 个具体的、真实的例子，让学生从自己的生活中反思。

o 至少 8 篇相关的学术（即期刊文章）参考文献，格式为 APA 6th 或 7th Style。

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10+
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Reflection Summary (25%)

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Reflection and insight development taken to the next level witha sophisticated use of examples demonstrating
a thorough understanding of the literature in relation to self. Excellent balance between use of the literature
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and reflection.
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Expression and presentation (10%)

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Excellent use of language includes a strong writing style.

Grammar, punctuation, and spelling are without error. Format and structure are excellent. References more
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than 8, formatted with no errors, high reliance on academic sources.

Format requirements fully met.
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反思总结 (25%)

反思和洞察力发展提升到一个新的水平（做完这个作业，你是有什么东西是从 0-1 或者从 1-2 的，

能力/情绪/方法），通过复杂的例子展示对与自我相关的文献的透彻理解。 在使用文献和反思之间
取得了很好的平衡。（这个作业 学术论文+个人经历）
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表达和呈现 (10%)
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语言的出色使用包括强大的写作风格。

语法、标点和拼写没有错误。 格式和结构都很棒。 参考文献 8 篇以上，格式无误，高度依赖学术

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资源。

完全满足格式要求。
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【VIA Strength】

Part 1: Tracker
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Instructions:
• Register an account at https://www.viacharacter.org/survey/account/Register
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• Complete the VIA Adult Survey. Take the time and space to complete the survey in a quiet, uninterrupted manner.
There are 96 questions; answer them honestly and intuitively. There are no right or wrong answers.
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• Your results should appear immediately after you complete the survey. Download your free VIA Character Strengths
profile (under “Explore What's Best In You” section) in PDF form.
• Attach your Character Strengths Profile to the end of the reflection.
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Think about:
After you complete the questionnaire and are given your list of 24, the top 5 are your Signature Strengths. This result
does not in any way imply that you are skilled at using them. This is not about skill, talent, ability or necessarily what
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you do in your current or future profession. In the same way, lesser strengths are not weaknesses, they are qualities
that don’t come to you as naturally or easily as your higher-ranked strengths. However, strengths use is like a muscle –
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you can build your lesser strengths with conscious attention and deliberate practice. Your signature strengths might be
the easiest pathway to greater well-being, but when trying to reach certain goals, some of your lesser strengths may
need to play a role.
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指示：

• 在 https://www.viacharacter.org/survey/account/Register 注册一个帐户

• 完成调查。花时间和空间以安静、不间断的方式完成调查。有 96 个问题；诚实而直观地回答他
们。没有正确或错误的答案。

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• 你的结果应该会在你完成调查后立即出现。以 PDF 格式下载免费的 Character Strengths 个人

资料（在“Explore What's Best In You”部分下）。

• 将你的性格优势简介附在反思的末尾。
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想一想：
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在你完成问卷并获得你的 24 项列表后，前 5 项是你的签名优势。这个结果并不意味着你熟练使用

它们（很多时候我们也未必知道这是优势/怎么去使用优势）。这与技能、才能、能力或你在当前或
未来职业中所做的事情无关。同样，较小的优势不是劣势，它们是不会像你的较高优势那样自然或
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容易地出现在你身上的品质。然而，力量的使用就像肌肉——你可以通过有意识的关注和刻意的练
习来建立你较小的力量。你的标志性优势可能是获得更大幸福感的最简单途径，但在尝试实现某些
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目标时，你的一些次要优势可能需要发挥作用。
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Signature strengths （从 Explain in your own My past experiences Thoughts about using this
Top5 里面找） words what this exercising this strength strength more to further my
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strength means. professional self?

（不需要去复制学术
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定义，用自己的话自
己的理解去说）
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1. Judgment In my opinions, I have been learning Go I believe that considering

judgment is the since I was a child, the problem in a holistic
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ability to carefully which requires people to way can help me make

weigh issues from think about several the most beneficial
multiple aspects and things that might happen decisions when facing the
combining evidence next in each next move crossroads of life choices
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before deciding how to in the future.

play. Therefore, I have
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developed the ability to

think comprehensively
and effectively measure
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problems in my daily
life.
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2. Leadership leadership is the In the past 2 years, I have With excellent leadership, I
ability to grasp the served as the membership can lead my team to create a
mission of an supervisor of Sam's Club number of sales records.
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organization and and the administrative Leadership is also a

manager of La Q tapa, with powerful weapon for me to
mobilize people to
leading a team of over 60 be promoted in the company
work around this people. This experience and become an outstanding
mission. （用自己的 fully improved my professional manager.
话去阐述） leadership skills, including
team management,
negotiation,
communication, training,
organizing, etc. That’s the
reason why it is my top
strength.

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Strengths to exercise more Explain in your own My past experiences Thoughts about using this
(lower ranked strengths) words what this exercising this strength strength more to further my
strength means. professional self?
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1. Humour Humour means In my previous day-to-day Humour makes it easier to

someone is good at life, I was not very fond of bring people closer together,
bringing smiles to other joking. However, I found which helps me better
people and seeing the that those humorous manage my relationships
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light side. classmates can often be the with my workplace

protagonists of the event. colleagues and become a
Therefore, I started trying good salesperson.
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to find different kinds of

interesting things and
express them in different
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ways to make everyone

laugh.
2. In my
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understandings/ In
my opinions/ On my
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views
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Tips:
(1) Meaningful, nature and well written & text structure/format.
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(2) Sharing views, beliefs, feelings, and thoughts.

(3) Who has influenced your current strengths? Were you surprised by any of your top 7? What have your
strengths enabled/allowed you to achieve? How do you intend to further apply your strengths in the
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future?
提示：
(1) 有意义的、自然的、写得好的和文本结构/格式。
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(2) 分享观点、信仰、感受和想法。
(3) 谁影响了你目前的优势？ 你对靠前或靠后的任何一个优势感到惊讶吗？ 你的优势使/允许你
实现什么？ 你打算如何在未来进一步发挥自己的优势？
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【Tracker – VIA strength 】

Overall reflections. In this space, you may wish to reflect on your strengths profile and note how much you
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have been using them over the past week. What have you learnt about yourself this week? What were the
benefits and challenges you faced from a week of practice? How can character strengths help you in your
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professional development? To remain reflective, it is important that you challenge your initial instincts and
look for evidence – ask yourself ‘How do I know?’ and ‘Why?’ regularly.

整体反思。 在这个空间中，你可能希望反思你的优势概况并注意你在过去一周中使用了多少。 这
周你对自己有什么了解？ （从 0-1 或者从 1-2）一周的练习给你带来了哪些好处和挑战？ 性格优势
如何帮助你的职业发展？ 为了保持反思，重要的是你挑战你最初的直觉并寻找证据——经常问自己
“我怎么知道？”和“为什么？”。

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Part 2: Reflection
Using an academic knowledge of character strengths, your tracker, and your own experiences, reflect on
how an understanding of your character strengths can help you in your professional development.
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Max 1500 words (exclusive of tracker), with a minimum of 8 references, formatted APA 6th/7th style.
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Think about:
What character strengths are and what does the literature say about it? What is professional development and
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what does it mean to you? How can you use research to help you understand, leverage, and draw on
character strengths to help you develop a positive professional self?
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第 2 部分：反思
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使用有关性格优势的学术理论、追踪和你自己的经验，反思对性格优势的理解如何帮助你的职业发
展。
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最多 1500 个字（不包括跟踪器），最少 8 个参考文献，格式为 APA 6th/7th 样式。

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想一想：

什么是性格优势，文学对此有何评论？ 什么是职业发展，它对你意味着什么？ 你如何使用研究来帮

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助你理解、利用和利用性格优势来帮助你培养积极的职业自我？
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Structure:
Para 1:
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Overview of VIS strength:

What is VIA Strength + how it works + how it is effective/ why it is significant + emphasize it can be grown
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+ what are you going to talking about（about 100-200 words）

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In positive psychology, nurturing and exploiting people's character strengths can effectively help us achieve
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professional development goals and pursue happiness. Character strengths are the positive parts of people's
personalities that have a significant impact on the way they think, feel, and behave. Research shows that
character strengths contribute to career influence and close relationships, resulting in wellbeing and increased
happiness. Additionally, as a core and foundational part of people, character strengths are highly related to
people's professional development, well-being, and life satisfaction. XX research points out that character
strengths can be developed through a lot of simple practice and habits in daily life. The process of developing
character strengths also allows people to use all the information to actively reflect on their strengths and
quickly expand their thinking, with better professional development in their careers. This reflection aims to
introduce the definition and importance of character strengths in positive psychology and academic fields,
then emphasize the positive role of character strengths in career development. Furthermore, this reflection will

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incorporate personal experiences to better understand, leverage and nurture character strengths for successful
professional development in the future.

在积极心理学(学术领域，我们这门课的核心学术理论)中，培养和利用人的性格优势可以有效地帮
助我们实现职业发展目标和追求幸福。性格优势是人们性格中积极的部分，对思考、感受和行为方
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式有显著影响（定义）。研究表明，性格优势有助于职业影响力和亲密关系，从而带来幸福感和幸
福感。此外，作为人的核心和基础部分，性格优势与人的职业发展、幸福感和生活满意度有关（作
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用和重要性）。 XX 研究指出，性格优势可以通过日常生活中很多简单的练习和习惯来培养。性格
优势的发展过程也让人们可以利用所有的信息来积极反思自己的优势，快速拓展思维，在职业生涯
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中获得更好的职业发展。（可以被培养）本次反思旨在介绍性格优势在积极心理学和学术领域的定
义和重要性，然后强调性格优势在职业发展中的积极作用。此外，这种反思将结合个人经验，以更
好地理解、利用和培养性格优势，以实现未来的成功专业发展（写这篇文章要干什么）。
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Para 2:
How to assess + application area + effectiveness + definition of other key words + contents + importance +
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effectiveness. （about 100-200 words）

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To assess people's character strengths, Peterson and Seligman (2004) create the VIA strength assessment. It
is a scientific tool for measuring people's character strengths, which defines 24 strengths and categorizes them
into six categories of virtues with no particular order. As a reliable and valid empirical test, the VIA strength
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assessment is widely used in academic, corporate and other settings. Understanding people's character
strengths not only enhances well-being and self-acceptance, but also contributes to improved mental health
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and more efficient problem-solving, especially during professional development. Professional development
refers to helping people better understand themselves and develop new skills through theoretical education
and vocational training, with keeping up with current trends and career advancement. There are many
approaches to professional development, including coursework, developing character strengths, reflection,
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meditation, and more. In today's social environment with increasingly competitive and ever-changing careers,
this is the reason why career development is more important than ever. Ongoing career development can better
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enhance skills, knowledge, character, emotions and abilities to better fit the needs of the workplace, especially
opening doors for future career transitions.
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为了评估人们的性格优势，Peterson 和 Seligman (2004) 创造了 VIA 人格评估是一种衡量人们性格优

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势的科学工具.它定义了 24 种优势并将它们分为六类美德，没有特定的顺序（评估方法）。 作为一

种可靠有效的实证测试，威盛人格评估广泛应用于学术、企业和其他环境（应用领域）。 了解人们
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的性格优势不仅可以增强幸福感和自我接纳，还有助于改善心理健康和更有效地解决问题，尤其是
在职业发展过程中（作用&引出 职业发展）。职业发展是指通过理论教育和职业培训，帮助人们更
好地认识自己，发展新技能，跟上当前的趋势和职业发展（定义）。 专业发展有很多方法，包括课
程作业、发展性格优势、反思、冥想等等（内容）。 在当今社会环境中，职业竞争日益激烈，瞬息
万变，这就是为什么职业发展比以往任何时候都更加重要的原因（重要性）。 持续的职业发展可以
更好地提高技能、知识、性格、情感和能力，以更好地适应工作场所的需求，尤其是为未来的职业
过渡打开大门（作用）。

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Para 3:
Introduction to your reflection （about 50 words）

After understanding the definition, content and importance of character strengths and career development, I
discovered my 24-character strengths through a via strength assessment. With the help of a week of follow-
up, I have a better understanding of my character strengths and how to use them more effectively in
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professional development. I will use the two-character strengths combined with my personal experience and
tracking for analysis, with planning for future professional development.
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在了解了性格优势和职业发展的定义、内容和重要性之后，我通过强度评估发现了我的 24 种性格优
势。 在一周的跟进帮助下，我对自己的性格优势以及如何在职业发展中更有效地使用它们有了更好
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的了解。 我会利用这两个性格优势结合我的个人经历和跟踪进行分析，并规划未来的职业发展。
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Para 4+5: （about 500 words each para）(theory : personal reflection = about 40% : 60%)
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Leadership, which refers to XX (References), is my top XX strength. + 重要性+作用+在职场中的表现+拥

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有领导力的人能够做到什么+领导力是可以被提升+怎么提升+个人经历（复杂，具体, 联系你的工作
场所/实习经验）+你过去一周的反思（Tracker 大概 7 天左右的时间） + 你要如何提升/保持他+ 你未
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来期望利用它做到什么（你未来的 plan with leadership）

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I also want to introduce XX, which is the lower ranking strength in my assessment result. XX refers to/ means/
is XX. + 重要性+作用+在职场中的表现+拥有 XX 的人能够做到什么+领导力是可以被提升+怎么提升
+个人经历（复杂，具体, 联系你的工作场所/实习经验）+你过去一周的反思（Tracker 大概 7 天左右
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的时间） + 你要如何提升/保持他+ 你未来期望利用它做到什么（你未来的 plan with leadership）

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Para 6: （conclusion part） (about 100 words)

Final reflection in the end —— 强调 VIA Strength 目前被广泛运用/ 社会认可度/ 重要性（升华，区别于

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开头）。这次 Reflection 的启发，个人理解，未来将会如何坚持提升 & 运用，如何实现某种具体的

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成功（职业发展，人生目标，大方向但具体的）。
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Same structure for positive emotions!!!

【Positive emotions】

Part 1: Tracker
Instructions:

• Over the course of the week, keep track of your emotions, at least once a day. Try to do it at the same
time every day; you can set a phone reminder to help you.

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• Every day, take a moment to note down the three most prominent emotions that you have
experienced during the day, and mark them on a scale of 1-3, 3 being strongest. They could be positive
or negative emotions. Describe in detail the activity you were doing and any accompanying thoughts,
physical sensations, and any other experiences during the emotion. For each day, take the opportunity
to reflect on why you felt the way you did, what can you do to repeat these experiences and emotions,
or any other insights and thoughts that you may have.
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• There is no correct or one way to journal and reflect. Be as detailed, introspective, and honest as
possible. Use as many words as you’d like, there is no limit
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• 在一周的过程中，至少每天一次记录你的情绪。 试着每天在同一时间做； 你可以设置一个电话提

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醒来帮助你。

• 每天花点时间记下你在一天中经历的三种最突出的情绪，并以 1-3 的等级标记它们，3 为最强烈的。

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它们可能是积极或消极的情绪。 详细描述你正在做的活动以及任何伴随的想法、身体感觉和情绪期
间的任何其他体验。 对于每一天，利用这个机会反思为什么你会有这种感觉，你可以做些什么来重
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复这些经历和情绪，或者你可能有的任何其他见解和想法。

• 没有正确的或一种方式来记录和反思。 尽可能详细、内省和诚实。 使用尽可能多的单词，没有限

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制。
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Day/time 3 emotions of the Experiences Activity Reflections

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day (Rating) (physical sensations, (who, what, where, other

thoughts, memories, circumstances)
etc)
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Monday Admiration (2), I have a habit of reading Focusing on the

Hope (2), books every day, and emotions that stand out
Attentiveness today I am reading the in myself every day
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(3) biography of Amazon allows me to better

founder Bezos. As the appreciate the power
richest man in the world, that emotions bring me,
as

he has achieved today's with more powerful

achievements with his actions. Seeing more
open-minded learning excellent cases can help
h.

attitude and outstanding us have more positive

talents, which makes me emotions instead of
ed

admire. With the power of negative emotions,

example, I also learned resulting in better
how to maintain self- professional
u

discipline and learn to be development.

successful so that I am
hopeful for the future. Focusing on the
With this motivation, I am emotions that stand out
more focused on to me on a daily basis
completing my study plan allows me to better
today. appreciate the power
我每天都有看书的习 that emotions bring me,
惯，今天我正看着亚马 along with more
逊创始人贝索斯的传 powerful actions.
Seeing good examples

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 FACULTY OF BUSINESS AND ECONOMICS

记。作为世界首富，他 can help us have more

靠着开放学习的心态和 positive emotions than
卓越的才能取得了今天 negative ones. This
gives us better career
的成绩，让我心生敬
paths.
佩。在榜样的力量下，
我也学会了如何保持自
sw

律和学习以取得成功因
此我对未来充满希望。
an

在这种动力下，我更加
专注地完成了我今天的
学习计划。
02

Tuesday
Wednesday
15

Thursday
Friday
Saturday
@

Sunday
st

Overall reflections. In this space, you may wish to reflect on your week and overall emotional experiences.
ud

What do you observe from your journal? Were there more positive or negative emotions? What does this tell
you about yourself, and what would you like to do in the future? What are the things/activities/people that
elicit positive emotions? How can you use all these information and insights to help you in your professional
en

development? To remain reflective, it is important that you challenge your initial instincts and look for
evidence – ask yourself ‘How do I know?’ and ‘Why?’ regularly.
t.m

整体反思。 在这个空间中，你可能希望反思你的一周和整体情感体验。 你从日记中观察到什么？ 有

更多的积极情绪还是消极情绪？ 这告诉了你关于你自己的什么，你将来想做什么？ 引发积极情绪的
on

事物/活动/人是什么？ 你如何使用所有这些信息和见解来帮助你的职业发展？ 为了保持反思，重要

的是你挑战你最初的直觉并寻找证据——经常问自己“我怎么知道？”和“为什么？”。
as
h.

Part 2: Reflection
Using an academic knowledge of positive emotions, your tracker, and your own experiences, reflect on how
ed

an understanding of positive emotions can help you in your professional development.

Max 1500 words (exclusive of tracker), with a minimum of 8 references, formatted APA 6th/7th style.
u

Think about:
What positive emotions are and what does the literature say about it? What is professional development and
what does it mean to you? How can you use research to help you understand, maximize, and draw on positive
emotions to help you develop a positive professional self?

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 FACULTY OF BUSINESS AND ECONOMICS

使用有关积极情绪的学术知识、你的跟踪器和你自己的经验，反思对积极情绪的理解如何帮助你的
职业发展。

最多 1500 个字（不包括跟踪器），最少 8 个参考文献，格式为 APA 6th/7th 样式。

sw

想一想：

什么是积极情绪？文献对此有何评论？ 什么是职业发展，它对你意味着什么？ 你如何利用研究来帮

an

助你理解、最大化和利用积极的情绪来帮助你培养积极的职业自我？
02

Structure:
15

Para 1:
Overview of VIS strength:
@

What are positive emotions + how it works + how it is effective/ why it is significant + emphasize it can be
used by individuals + what are you going to talking about（about 100-200 words）
st
ud

Para 2:
How to find and use our positive emotions + application area + effectiveness on professional development +
en

definition of professional development + contents + importance + effectiveness. （about 100-200 words）

t.m

Para 3:
Introduction to your reflection （about 50 words）
on

Para 4+5: （about 500 words each para）(theory : personal reflection = about 40% : 60%)
as
h.

XX, which refers to XX (References), is one of the most significant positive emotions in my daily life/ in the
past 7 days/ recently. + 重要性+作用+在职场中的表现+拥有 XX 的人能够做到什么+XX 是可以被培养/
ed

使用的+怎么做+个人经历（复杂，具体, 联系你的工作场所/实习经验）+你过去一周的反思（Tracker
大概 7 天左右的时间） + 你要如何提升/保持他+ 你未来期望利用它做到什么（你未来的 plan with
u

leadership）

I also want to introduce XX, which is another positive emotion that I believe is essential to my professional
development. XX refers to/ means/ is XX. + 重要性+作用+在职场中的表现+拥有 XX 的人能够做到什么
+ XX 是可以被培养/使用的++怎么提升+个人经历（复杂，具体, 联系你的工作场所/实习经验）+你过
去一周的反思（Tracker 大概 7 天左右的时间） + 你要如何提升/保持他+ 你未来期望利用它做到什么
（你未来的 plan with leadership）

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 FACULTY OF BUSINESS AND ECONOMICS

Para 6: （conclusion part） (about 100 words)

Final reflection in the end —— 强调 positive emotion 在学术领域的受认可度（特别是积极心理学中）/

应用领域/ 重要性（升华，区别于开头）。这次 Reflection 的启发，个人理解，未来将会如何坚持提
升 & 运用，如何实现某种具体的成功（职业发展，人生目标，大方向但具体的）。
sw

【Mindfulness】
an

Part 1: Tracker
02

Instructions:
• Take the MAAS assessment before and after the 7 days of mindfulness practice and note your scores.
15

• Over the course of the week, you are to practise a mindfulness practice, at least once a day, preferably
before you start your day. Try to do it at the same time every day; you can set a phone reminder to
@

help you.
• Every day, take at least 10 minutes to engage with a mindfulness exercise. After the exercise, take a
moment to note down your experiences with no judgment, simply write down your experiences,
st

thoughts, feelings, and insights honestly. There is no correct or one way to journal and reflect. Be as
ud

detailed, introspective, and honest as possible, but keep it succinct.

en

指示：

• 在 7 天的正念练习前后进行 MAAS 评估，并记下你的分数。

t.m

• 在一周的时间里，你要练习正念练习，至少每天一次，最好是在你开始新的一天之前。 试着每天
在同一时间做； 你可以设置一个电话提醒来帮助你。
on

• 每天至少花 10 分钟进行正念练习。 练习后，花点时间不加评判地记下你的经历，诚实地写下你的

经历、想法、感受和见解。 记录和反思没有正确或一种方式。 尽可能详细、内省和诚实，但要保持
as

简洁。
h.

Breath meditation
ed

The most basic way to perform mindful breathing is to focus on breathing, inhaling, and exhaling. You can
u

do this while standing, but ideally you will sit or even lie down in a comfortable position. Your eyes may be
open or closed, but if you close your eyes, you may find it easier to maintain focus. It can be helpful to set
aside a designated time for this exercise, but it can also be done when you feel particularly nervous or anxious.
Experts believe that regular practice of mindful breathing can make it easier to do in difficult situations.
进行正念呼吸的最基本方法就是将注意力集中在呼吸、吸气和呼气上。你可以站立时执行此操作，
但理想情况下，你会以舒适的姿势坐着甚至躺着。你的眼睛可能是睁开或闭上的，但是如果你闭上
眼睛，你可能会发现更容易保持焦点。为这项练习留出指定的时间会有所帮助，但也可以在你感到
特别紧张或焦虑时进行练习。专家认为，定期练习正念呼吸可以使在困难情况下更容易做到。

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 FACULTY OF BUSINESS AND ECONOMICS

Sometimes, especially when trying to calm yourself down during stressful times, it may be helpful to start
with exaggerated breathing: take a deep breath (3 seconds) through your nostrils, hold your breath (2 seconds),
and then breathe long through your mouth Gas (4 seconds). Otherwise, just observe each breath instead of
trying to adjust it; focusing on the rise and fall of the chest or the sensation through the nostrils may help.
sw

When you do this, you may find your mind wandering around, being distracted by your thoughts or physical
sensations. It's ok. Note that this is happening, and then gently bring your attention back to your breath.
有时，尤其是在压力大的时刻试图让自己平静下来时，从夸张的呼吸开始可能会有所帮助：通过鼻
an

孔深吸气（3 秒），屏住呼吸（2 秒），然后通过嘴长呼气（4 秒）。否则，只需观察每一次呼吸，

而不要试图调整它；专注于胸部的起伏或通过鼻孔的感觉可能会有所帮助。当你这样做时，你可能
02

会发现你的思绪四处游荡，被思想或身体感觉分心。没关系。请注意这正在发生，然后轻轻地将你
的注意力带回到你的呼吸上。
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Find a relaxed, comfortable position. You can sit on a chair or sit on a cushion on the floor. Keep your back
@

straight, but not too tight. Keep your hands in a comfortable place. The tongue is on the upper jaw or anywhere
comfortable.
st

找一个放松、舒适的姿势。你可以坐在椅子上或坐在地板上的垫子上。保持背部挺直，但不要太紧。
ud

双手放在舒适的地方。舌头位于上颚或任何舒适的地方。
en

Pay attention and relax your body. Try to pay attention to the shape of your body and its weight. Let yourself
relax and be curious about the body that sits here-the sensations it experiences, the touch, the connection to
t.m

the floor or the chair. Relax any areas of tension or tension. Just breathe.
注意并放松你的身体。试着注意你身体的形状，它的重量。让自己放松一下，并对坐在此处的身体
感到好奇——它所经历的感觉、触摸、与地板或椅子的联系。放松任何紧张或紧张的区域。只是呼
on

吸。
as

Adjust breathing. Feel the natural flow of breath-in and out. You don't need to do anything to your breath. Not
long or short, let it be. Pay attention to where you feel breathing in your body. It may be in your abdomen. It
h.

may be in your chest or throat or nostrils. See if you can feel the sensation of breathing, one breath at a time.
When one breath ends, the next breath begins.
ed

调整呼吸。感受呼吸的自然流动——进、出。你不需要对你的呼吸做任何事情。不长不短，顺其自
然。注意你在身体中感觉到呼吸的位置。它可能在你的腹部。它可能在你的胸部或喉咙或鼻孔中。
u

看看你是否能感觉到呼吸的感觉，一次一次呼吸。当一次呼吸结束时，下一次呼吸开始。

Be kind to your wandering soul. Now, when you do this, you may notice that your mind may start to wander.
You may start to think about other things. If this happens, it is not a problem. This is very natural. Just noticed
that your thoughts have wandered. You can say "thinking" or "wandering" gently in your mind. Then gently
turn your attention back to your breath.

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 FACULTY OF BUSINESS AND ECONOMICS

善待你流浪的心灵。现在，当你这样做时，你可能会注意到你的思绪可能会开始走神。你可能会开
始考虑其他事情。如果发生这种情况，这不是问题。这是很自然的。只是注意到你的思绪已经游荡
了。你可以在脑子里轻轻地说“想”或“徘徊”。然后轻轻地将你的注意力重新转移到呼吸上。

Stay here for five to seven minutes. Pay attention to your breathing, in silence. Sometimes you will fall into
sw

contemplation, and then you will breathe again.

在这里呆五到七分钟。注意你的呼吸，在沉默中。有时，你会陷入沉思，然后又恢复呼吸。
an
02

Check in before check out. After a few minutes, pay attention to your body again, your whole body, sit here.
Let yourself relax more deeply, and then thank you for your practice today.
几分钟后，再次注意你的身体，你的整个身体，坐在这里。让自己更深入地放松，然后对今天的练
15

习表示感谢。
@

【正念饮食】
st

Fundamentally, mindful eating includes:

ud

• Eat slowly without distraction

en

• Listen to the hunger of the body until you are full

• Distinguish between true hunger and non-hunger
• Attract your senses by paying attention to the color, smell, sound, texture and taste of food
t.m

• Learn to deal with guilt and anxiety about food

• Eat to maintain overall health and well-being
• Notice the effect of food on your feelings and figure
on

• Appreciate your food

as

正念饮食包括：

• 吃得慢，并没有分心
h.

• 倾听身体的饥饿，直到你吃饱
• 区分真正的饥饿和非饥饿
ed

• 通过注意食物的颜色、气味、声音、纹理和味道来吸引你的感官
• 学会应对食物的内疚和焦虑
u

• 进食以维持整体健康和幸福
• 注意到食物对你的感受和身材的影响
• 欣赏你的食物

1. Start with your shopping list. Consider the health value of each item you add to the list, and stick to it
to avoid impulse purchases when you are shopping.
2. Come to the table with your appetite-but not when you are extremely hungry. If you don’t eat, you may
be very eager to get anything to your stomach. Your first task is to fill the emptiness rather than enjoy your
food.

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 FACULTY OF BUSINESS AND ECONOMICS

3. Start with small portions. Limiting the size of the plate to 9 inches or less may help. ‘
4. Appreciate your food. Pause for a minute or two before you start eating, thinking about everything and
the meals that everyone brings to your table. Silently express your gratitude for the opportunity to enjoy
the food and the companions who enjoy the food with you.
5. Bring all your senses to this meal. When you cook, serve, and eat food, pay attention to the color, texture,
sw

aroma, and even foods that sound different when preparing the food. When chewing food, try to identify
all ingredients, especially seasonings.
an

6. Take a small bite. When your mouth is not full, it is easier to fully taste the food. Put your cutlery
between the mouthfuls.
02

7. Chew carefully. Chew well until you can taste the essence of the food. (You may need to chew 20 to 40
times per mouthful, depending on the food.) You may be surprised by all the flavors released.
8. Eat slowly. If you follow the advice above, you will not eat your food. Before chatting with you, spend
15

at least 5 minutes focusing on eating and drinking at your tablemate.

• 从你的购物清单开始。考虑你添加到列表中的每件商品的健康价值，并坚持下去以避免在以
@

下情况下冲动购买你在购物。
• 带着胃口来到餐桌旁——但不要在极度饥饿的时候。如果你不吃饭，你可能会非常渴望得到
st

任何东西，你的首要任务是填补空虚而不是享受你的食物。
• 从小份开始。将盘子的大小限制在 9 英寸或更小可能会有所帮助。
ud

• 欣赏你的食物。在你开始吃饭之前暂停一两分钟，思考每件事和每个人带来的饭菜到你的桌
子。默默地表达你对享受美食的机会以及与你一起享受美食的同伴的感激之情。
en

• 把你所有的感官带到这顿饭上。当你烹饪、供应和食用食物时，请注意颜色、质地、香气，
甚至准备食物时听起来不同的食物。咀嚼食物时，请尝试识别所有成分，尤其是调味料。
• 咬一小口。当你的嘴巴未满时，更容易完全品尝食物。在两口之间放下你的餐具。
t.m

• 仔细咀嚼。好好咀嚼，直到你能尝到食物的精髓。（你可能需要每口咀嚼 20 到 40 次，具
体取决于食物。）你可能会对释放的所有味道感到惊讶。
• 慢慢吃。如果你遵循上面的建议，你就不会吃掉你的食物。在与你聊天之前，至少花 5 分钟
on

专注于饮食你的同桌。
as

Some tips
• Eat more slowly, don’t rush
h.

• Chew thoroughly
• Turn off the TV, put down the phone
ed

• Eat quietly
• Focus on how food makes you feel
• Stop eating when you are full
u

• Ask yourself why you want to eat, if you are really hungry, and if the food you choose is healthy
• 吃得更慢，不要急
• 彻底咀嚼
• 关闭电视、放下手机
• 静静地吃
• 专注于食物给你的感受
• 吃饱时停止进食
• 问问自己为什么要吃东西、是否真的很饿，以及你选择的食物是否健康

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 FACULTY OF BUSINESS AND ECONOMICS

Example

When the first mouthful of soup is in the mouth, let the soup fully in the mouth, and feel the existence of
multiple flavors, it is amazing, and the water is round. Then I eat lettuce, which is really scary. I feel that the
lettuce I eat is scary...
sw

第一口汤入口的时候，让汤充分的在口腔中，感觉到多种味道的存在，好神奇，还有水的圆润。然
后吃莴笋，真的有点吓人，我感觉我吃的那个莴笋是恐惧的……
an
02

Eat carrots, carrots feel comfortable, and see the leaves of carrots gently sway in the breeze.
吃胡萝卜，胡萝卜感觉自在，看到微风中胡萝卜的叶子轻轻摇摆。
15

Eating white radish, it seems that the biggest memory of its growth is safety, is it because it is wrapped in
@

land?
吃白萝卜，感觉到似乎它成长中最大的记忆是安全，难道是因为它被土地包裹的原因吗？
st
ud

When I ate corn, I felt that the peel was a bit hard, and I remembered breaking the corn cob when I was a child.
en

吃玉米时，感觉果皮有些些硬，想起小时候掰玉米棒子。
t.m

When eating these, I found myself anxious. I can’t wait to eat a bite before I finish chewing it. I just put a dish
in my mouth, and I want to pick another dish. I feel my request, anxiety, eagerness, and want to hold. Make
sure that the next bite has food and is in your own hands to feel at ease. I try to make myself one end and then
on

the next. I chewed and chewed and found that I was holding back, but the table was turned around, and I
couldn't reach the dishes I wanted to eat. I think this is the change of the environment. I am afraid of changes
in the environment and want to hold more. For example, after buying a house, what is the next thing waiting
as

for me after the house is settled?

吃这些的时候，我发现自己很焦虑。 我迫不及待地想在嚼完之前吃一口。 我只是把一道菜放进嘴
h.

里，我想再挑一道菜。 我感觉到我的要求，焦虑，渴望，想要坚持。 确保下一口有食物并且掌握

ed

在你自己的手中，这样你就可以放心了。 我试着让自己结束，然后是下一个。 嚼啊嚼啊，发现自

己忍住了，可是桌子一转，就够不着想吃的菜了。 我认为这是环境的变化。 我害怕环境的变化，
想持有更多。 比如买房后，房子定下来后等着我的是什么？
u

【正念行走】

1. Choose a safe path where you can walk back and forth, and try not to be disturbed by others. You can also
choose to practice together with your partners.

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 FACULTY OF BUSINESS AND ECONOMICS

1.选择一条你可以来回走动的、安全的小路，尽量不被人打扰。你也可以选择与伙伴一起，集体习
练。

2. Relax the whole body, from top to bottom, from the inside out, relax several times with your mind. Relax
your shoulders and feel the feeling of hanging freely on your sides with your arms. Relax your legs without
sw

any effort.
2.全身放松，由上到下，由内而外，用意念多放松几遍。肩膀放松，二臂体会自由挂在两侧的感觉。
an

两腿放松，不用力。
02

3. Experience the feeling of being down-to-earth, balance back and forth, put the whole body's attention on
the feet, feel the intuitive feeling of the soles of the feet and the ground, and the weight of the whole body is
15

evenly distributed on the two soles.

3.体会脚踏实地的感觉，前后平衡，把全身的注意力都放到双脚上面，感受脚掌与地面接触的直观
@

感觉，全身的重量均匀分布在两个脚掌上。
st

4. Gently lift the heel of the left foot, and use the strength of the leg to direct the left foot to move forward.
ud

Then transfer the weight of the whole body to the right leg, raise the right foot, and concentrate on the feeling
of raising, stepping and landing on the right foot. The slower the better, the more relaxed the better.
en

4.轻轻地抬起左脚后跟，用腿自身的力量指挥左脚向前迈出。然后把全身的重量转移到右腿上，抬
起右脚，全神贯注体会右脚抬起，迈进及落地的感觉。越慢越好，越放松越好。
t.m

5. At every step, the breeze cools. Every step, flowers bloom. Every step is life, and every step is peace and
joy. Walking will take you out of a calm force, out of the original freedom and freedom of life.
on

5.每一步，微风送凉。每一步，百花绽放。每一步都是生命，每一步都是平和与喜乐。行走，带你
走出一种平静的力量，走出生命本初的自在与自由。
as
h.

6. Maintain a state of peace and joy, step by step, until the end of the road. Calm down, experience the feeling
of relaxation in the whole body at this moment, internalize this feeling into the nerves and blood, and
ed

internalize it into the mind.

6.保持平和喜悦的状态，一步一步，一直走到路的尽头。静下来，体会一下此刻全身松驰的感觉，
u

把这种感觉内化到神经血液里，内化到意念里。

7. If in this process, you go away and are taken away by some distracting thoughts that arise in your heart, you
should pull your thoughts back in time, focus on breathing, and focus on the movement of each muscle.
7.如果这个过程中，你走了神，被心头升起的某些杂念带走，你应及时地把意念拉回来，专注到呼
吸上，专注到每一块肌肉的运动上。

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About distance: how far should I go?

关于距离:我应该走多远?

Because you don’t have to go anywhere, it’s best to walk slowly back and forth in an alley, over and over
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again, to minimize the chance of distraction. This alley does not need to be long. Take ten steps from one end
to the other, and ten steps when you come back.
因为你哪儿也不用去，所以最好是在一条小巷里慢慢地来回走，一遍又一遍，尽量减少分心的机会。
an

这条小巷不需要很长。从这头走向另一头的时候走十步，回来的时候走十步就可以了。
02

In any case, this exercise is not to appreciate the surrounding scenery. You can keep your gaze softly staring
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ahead, without looking at your feet.

无论如何，这个练习不是为了欣赏周围的风景。你可以保持你的目光柔和地凝视前方，而不需要看
@

你的脚。
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It is amazing that the feet know where they are, and they can maintain awareness during this process, moment
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after moment, to be aware of the steps taken to complete each step, and to be aware of the entire process of
walking and breathing.
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很神奇的是，双脚知道它们所在的位置，这过程中可以保持觉知，一刻接着一刻，觉察完成每一个
步伐所进行的步骤，觉察整个行走和呼吸的过程。
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Regarding speed: how fast should I go?

on

关于速度:我应该走多快?
as

Mindful walking can be carried out at any different speed, which makes it have many application scenarios in
daily life. In fact, we can easily switch from mindfulness walking practice to mindfulness running practice,
h.

which in itself is a wonderful way of mindfulness practice.

正念行走可以以任何不同的速度进行，这让它在日常生活中有许多应用场景。事实上，我们可以很
ed

容易地从正念走路练习转为正念跑步练习，这本身就是一个很美妙的正念练习方式。
u

Therefore, of course, we do not have to practice in a small alley, but can choose a longer distance and perform
a formal mindful walking exercise at a faster speed.
因此，我们当然可以不用非得在一条小巷子上练习，而是可以选择更长的距离，以更快的速度来做
一个正式的正念行走练习。

However, when we formally introduce mindfulness walking in the mindfulness decompression course, we
will let everyone proceed at a very slow speed to suppress our urge to accelerate the pace. During the walking

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process, the sensory experience can be expanded and more subtle Perceive the body and breath while walking,
and better perceive the thoughts in our heads.
然而，当我们在正念减压课程中正式介绍正念行走时会让大家以非常缓慢的速度来进行，用以抑制
我们想加速步伐的冲动，在步行的过程中，可以扩大感官体验，更细微地觉察在步行时的身体和呼
吸，并更好地觉察我们脑海里的想法。
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Example:
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At the beginning, I walked the playground about 1 lap in 10 minutes, which was a bit tired. Now I walk about
1/4 of the playground in 10 minutes, or even less. When I first left, I had a lot of thoughts, and even often lost
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my mind, flashing like a movie screen. Gradually, you can focus on breathing and pace, or when your body is
relaxed enough to wake up, you can clearly smell the special floral scent.
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刚开始的时候，10 分钟大约走操场 1 圈，有点累。现在 10 分钟大概走 1/4 个操场，甚至更少。刚开

始走的时候念头很多，甚至经常心神涣散，如电影画面般不断闪现。渐渐的可以专注呼吸和步伐，
或身体足够放松而觉醒的时候，可以清楚闻到特别的花香。
@
st

MAAS ASSESSMENT
ud

Instructions: Below is a collection of statements about your everyday experience. Using the 1(almost always)
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- 6 (almost never) scale below, please indicate how frequently or infrequently you currently have each
experience. Average your ratings to get your MAAS Score. The higher your score is, the more mindful you
are.
t.m

1 Almost Always - 2 Very Frequently - 3 Somewhat Frequently - 4 Somewhat Infrequently - 5 Very

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Infrequently - 6 Almost Never

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Please answer according to what really reflects your experience rather than what you think
Day Day
your experience should be. 0. 8.
h.

Please treat each item separately from every other item.

I could be experiencing some emotion and not be conscious of it until sometime later.
ed

I break or spill things because of carelessness, not paying attention, or thinking of something
else.
I find it difficult to stay focused on what’s happening in the present.
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I tend to walk quickly to get where I’m going without paying attention to what I experience
along the way.
I tend not to notice feelings of physical tension or discomfort until they really grab my
attention.
I forget a person’s name almost as soon as I’ve been told it for the first time.
It seems I am “running on automatic,” without much awareness of what I’m doing.
I rush through activities without being really attentive to them.
I get so focused on the goal I want to achieve that I lose touch with what I’m doing right now
to get there.
I do jobs or tasks automatically, without being aware of what I'm doing.

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I find myself listening to someone with one ear, doing something else at the same time.
I drive places on ‘automatic pilot’ and then wonder why I went there.
I find myself preoccupied with the future or the past.
I find myself doing things without paying attention.
I snack without being aware that I’m eating.
AVERAGE SCORE
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Tips:
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大部分是有 significant，但不一定全部都是，每项的增幅也不要完全一样
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7-DAY MINDFULNESS PRACTICE

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Choose your mindfulness practices from Moodle or https://www.uclahealth.org/marc/mindful-meditations

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Day/ Track Title Without judgment, write How did you feel How did the rest of your
time and source down the physical immediately before and day go after practising
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(Moodle sensations, moods, and after the exercise? Did you mindfulness? Was there
or UCLA) thoughts you had during notice any differences, anything that stood out to
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the exercise. You may improvements, or you? Did you learn

notice that there may be challenges? anything new about
difficult experiences and mindfulness or yourself?
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emotions surfacing, feel 练习前后的感觉如何？

free to note them down. 你 是 否 注 意 到 任 何 差 练习正念后，你余下的
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What challenges or insights 异、改进或挑战？ 时间过得如何？ 有什么

have you experienced 让你印象深刻的吗？ 你
during the practice? 有没有学到任何关于正
在没有判断的情况下，
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念或你自己的新东西？
写下你在锻炼过程中的
身体感觉、情绪和想
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法。 你可能会注意到可
能会有困难的经历和情
h.

绪浮出水面，请随时记
下它们。 你在实践过程
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中遇到了哪些挑战或见
解？
Mon Breathing I chose to breathing Before the mindfulness After the first mindfulness
u

Meditation meditation for 7 practice, I didn't foresee practice, I did a more in-
from consecutive days. In the such a big challenge, I depth study of mindfulness
UCLA beginning, I felt anxiety thought it was just a to understand some of the
about the passage of time process of relaxing myself. possible changes in the
but not knowing when it However, after the end, I process and how to control
will end, which in turn realized that I am not my mental activities. On
triggered memories of strong enough, and there is the other hand, I also try to

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 FACULTY OF BUSINESS AND ECONOMICS

some unhappy things. I try still a lot to learn and grow, focus more on other things
to digest unreconciled including how to regulate like studying, cooking,
emotions by taking a deep. my psychological changes walking, etc., trying to feel
I think a more open mind, and emotions. these actions without
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courage to face the past and 在正念练习的前，我并 judgment.

focus on future helped me 没有预见到有这么大的 在第一次正念练习之
overcome unreconciled
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挑战，我以为这只是一 后，我又做了关于正念
emotions.
个放松自己的过程。然 更深入的研究，去了解
02

我选择了连续 7 天进行
而，在结束之后，我体 这个过程中可能的一些
呼吸冥想。 一开始，我
变化以及如果控制自己
15

会到自己还不够强大，
对时间的流逝感到焦
还有很多需要学习和成 的心理活动。另一方
虑，但不知道它何时会
@

长的地方，包括如何调 面，我也尝试更加专注
结束，从而引发了一些
节自己的心理变化和情 地做其他事情，例如学
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不愉快的事情的回忆。
绪。 习，煮饭，走路等，尝
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我试图通过深呼吸来消
试不去判断地去感受这
化不可调和的情绪。 我
en

些行为。
认为更开放的心态、面

对过去和关注未来的勇
t.m

气帮助我克服了不可调

和的情绪。
on

Tues Breathing I try to meditate based on After yesterday's After my second

as

Meditation the body's awareness and experience, I was much mindfulness practice, I
from perception of the more prepared physically have a deeper
h.

UCLA environment. The cities and mentally before understanding of the

ed

I've been before came to starting. Meanwhile, I was process and meaning of
my mind, as well as the also a little nervous mindfulness. Mindfulness
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talking about these places because of yesterday's not only helps us relieve
before and the scenes I process. After meditating, depression and anxiety, it
enjoyed. I also try to my heart is calmer, and the also improves focus and
continue imaging these warm images in my mind well-being. For the rest of
pictures and stories, such are very healing, allowing the day, I’m more focused
as what I will do on beach me to face the next time on my studies/work with
of foreign countries. My with more optimism. that sense of well-being

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 FACULTY OF BUSINESS AND ECONOMICS

meditation may be affected that comes from the

by the mindfulness 经过昨天的经验，我在 mindfulness process.
environment, while at 开始之前已经有了更充
present I am full of 第二次正念练习之后，
分的准备就身体和心理
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expectations for the 我对正念的过程和意义

而言。同时，我也有点
unknown and I am ready to
都有了更深的理解。正
meet it. 紧张因为昨天的过程。
an

念 不仅可以帮助我们缓
我尝试根据身 体对环境 冥想过后，我的心更加
解抑郁和焦虑的情绪，
02

的 意 识 和 感 知 进 行 冥 地平静了，脑海中温馨
还可以提高专注力和幸
想。 我想到了我以前去 的画面非常治愈，让我
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福感。在今天接下来的
过的城市，以及以前谈 能更加乐观 地面对接下
时间里，我带着正念过
论这些地方和我喜欢的 来的时间。
@

场景。 我也试着继续想 程中的那种幸福感更专

st

象这些图片和故事，比 注地投入到我的学习/工

作中去。
ud

如我将在国外的海滩上
做些什么。 我的冥想可
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能会受到正念环境的影
响，而目前我对未知充
t.m

满期待，我准备迎接
它。
on

Wed
Thu
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Fri
h.

Sat
Sun
ed
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 FACULTY OF BUSINESS AND ECONOMICS

Overall reflections. In this space, you may wish to reflect on your week and overall mindfulness experiences.
What have you learnt about yourself this week? What were the benefits and challenges you faced from a
week of practice? How can mindfulness help you in your professional development? To remain reflective,
it is important that you challenge your initial instincts and look for evidence – ask yourself ‘How do I know?’
and ‘Why?’ regularly.
sw

整体反思。 在这个空间中，你可能希望反思你的一周和整体正念体验。 这周你对自己有什么了

解？ 一周的练习给你带来了哪些好处和挑战？ 正念如何帮助你的职业发展？ 为了保持反思，重
要的是你挑战你最初的直觉并寻找证据——经常问自己“我怎么知道？”和“为什么？”。
an
02
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【key points】

1．情绪的变化
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2．分享感觉（和以往/和想象得有什么不同，当下身体/心理的感受描述）
3．选择同一件事情 & 一次只做一件事
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4．没有对错，真实性最重要
5．关注语法/拼写错误
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Part 2: Reflection
Using an academic knowledge of mindfulness, your tracker, and your own experiences, reflect on how an understanding
t.m

of mindfulness can help you in your professional development.

Max 1500 words (exclusive of tracker), with a minimum of 8 references, formatted APA 6th/7th style.
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Think about:
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Think about what mindfulness is and what the literature says about it? What are the components of mindfulness and
how did these show up for you during your work of practice? How can practicing mindfulness over time positively impact
your career and/or professional development? Remember to substantiate any assertions you make with evidence from
h.

the academic literature.

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使用有关正念的学术知识、你的跟踪器和你自己的经验，反思对正念的理解如何帮助你的职业发展。
u

最多 1500 个字（不包括跟踪器），最少 8 个参考文献，格式为 APA 6th/7th 样式。

想一想：

想一想什么是正念，文献是怎么说的？ 正念的组成部分是什么？这些在你的练习中是如何体现出来
的？ 随着时间的推移练习正念如何对你的职业和/或专业发展产生积极影响？ 请记住用学术文献中
的证据来证实你所做的任何断言。

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Para 1:
Mindfulness definition + component + importance + effectiveness + aims of this reflection（about 150-
200 words）
Mindfulness is the practice of consciously focusing on the present moment without evaluation, which
incorporates Buddhist Zen insight and meditation techniques. Mindfulness emphasizes a mental process and
sw

self-feeling, which means that you are able to regulate your awareness and attention to the present moment
without reacting to those experiences. In positive psychology, mindfulness as a strategy not only avoids
negative emotions but also prevents emotional over-engagement in terms of emotional control. Mindfulness
an

can also be seen as a means of developing self-knowledge and wisdom to promote well-being and self-
acceptance. Furthermore, mindfulness can effectively reduce stress, adjust sub-health, improve concentration,
02

promote the awakening of statement awareness and promote professional development. This reflection aims
to explore the academic definition, components, role, and practice of mindfulness, with its concrete
manifestations in practice. This reflection will also analyse the past week's Mindfulness Tracker to explore
15

the importance of mindfulness in professional development and careers.

正念是有意识地专注于当下而不进行评估的实践，它结合了佛教禅宗的洞察力和冥想技巧。正念强
@

调心理过程和自我感觉，这意味着您能够调节对当前时刻的意识和注意力，而无需对这些经历做出
反应。在积极心理学中，正念作为一种策略不仅可以避免负面情绪，还可以防止情绪控制方面的过
st

度投入。正念也可以被视为发展自我知识和智慧以促进幸福和自我接纳的一种手段。此外，正念能
有效减轻压力，调节亚健康，提高专注力，促进语句意识的觉醒，促进职业发展。本次反思旨在探
ud

讨正念的学术定义、组成部分、作用和实践，以及其在实践中的具体表现。该反思还将分析过去一
周的正念追踪器，以探索正念在职业发展和职业生涯中的重要性。
en

Para 2:
t.m

How to exercise mindfulness+ application area + effectiveness on professional development + definition of

professional development + contents + importance + effectiveness. （about 150-200 words）
on

Para 3:
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Introduction to your reflection （about 50 words）

h.
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Para 4+5: （about 800- 900 words）(theory : personal reflection = about 40% : 60% - 30% : 70%)
u

Key points:
• 你做了什么正念练习，7 天有什么变化
• 有没有和你之前想象的/研究的不一样的地方，有没有困难，你是怎么做的
• 你之前提及的理论（定义、内容、重要性、作用）怎么在练习中体现出来——特别是对职业
发展的重要性
• 正念对你在职业发展方面的改变（变得专注，学会情绪管理，幸福感提升充满动力，改善与
他人关系等）

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• 反思你整个学习的过程——有没有可以做得好的，你未来会怎么做（eg. 把正念当做一种习惯
/融入到生活中-不仅仅是呼吸，包括步行，吃饭等）
• 你未来的职业发展目标是什么，你要怎么运用正念实现这个目标
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Para 6: （conclusion part） (about 100 words)

Final reflection in the end —— 强调 mindfulness 当下的社会地位（被多广泛地运用，被什么机构或组

an

织运用，被多少世界五百强企业应用）/ 应用领域/ 重要性（升华，区别于开头）。这次 Reflection 的

启发，个人理解，未来将会如何坚持提升 & 运用，如何实现某种具体的成功（职业发展，人生目标，
大方向但具体的，总结）。
02
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高分 tips：

• 展现出对关键词和这门课程的学科领域足够的学术研究
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• 充分理解 strength/ positive emotions/ mindfulness 练习的过程和意义

• 高度联系未来的职业发展和职业目标
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• 对学习相关知识对自己的帮助展现出极高的认可
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包批改：
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在 3.30 结束之前发给我，2 天内 1V1 给 feedback，越早越好！

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