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很多時候，我是漫無目的的滑手機，一則接著一則，好像知道了朋友的狀況或一些資訊，可是心底就有一種，一天又這樣過了，我還是沒休息，也沒運動到的感覺，應該要睡了，又不甘願，手指就是停不下來，繼續滑。」</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-attachment-id=\"1138\" data-permalink=\"https://bamboodd.wordpress.com/0514_article/\" data-orig-file=\"https://bamboodd.files.wordpress.com/2020/05/0514_article.jpg\" data-orig-size=\"1040,1040\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"0514_article\" data-image-description=\"\" data-medium-file=\"https://bamboodd.files.wordpress.com/2020/05/0514_article.jpg?w=300\" data-large-file=\"https://bamboodd.files.wordpress.com/2020/05/0514_article.jpg?w=750\" src=\"https://bamboodd.files.wordpress.com/2020/05/0514_article.jpg?w=1024\" alt=\"\" class=\"wp-image-1138\" srcset=\"https://bamboodd.files.wordpress.com/2020/05/0514_article.jpg?w=1024 1024w, https://bamboodd.files.wordpress.com/2020/05/0514_article.jpg?w=150 150w, https://bamboodd.files.wordpress.com/2020/05/0514_article.jpg?w=300 300w, https://bamboodd.files.wordpress.com/2020/05/0514_article.jpg?w=768 768w, https://bamboodd.files.wordpress.com/2020/05/0514_article.jpg 1040w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" /></figure>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h2><strong>什麼都不做是一種休息嗎？</strong></h2>\n\n\n\n<p>從什麼時候開始，我們休息的願望是什麼都不要做，不要動腦，睡到自然醒。而又有多少人真的從這樣的狀態中感到滿足而心神安定呢？在諮商的時候，很常聽到個案說：「我一休息就有罪惡感，覺得沒做有意義的事不應該。參加活動，學了新東西，過了充實的一天，但又有些遺憾，覺得沒休息到。事情都是三分鐘熱度，興致持續不了多久，又開始覺得心慌慌的。」</p>\n\n\n\n<p>到底要不要休息，變成了兩難題，顧此失彼，不管腦袋如何辯證似乎都說服不了自己。&nbsp;</p>\n\n\n\n<p>為什麼花時間休息，也沒有做什麼耗體力的活動，卻沒休息到呢？</p>\n\n\n\n<p>大部分的人容易把「休息」當作是賴在沙發或是坐臥在床上，看個影集、上上網，認為這樣的方式最輕鬆。偶一為之的確有消遣娛樂的效果，但如果長期都在姿勢不良而且身體的受力集中在某一個點的情況下，容易導致肌肉疲乏、緊繃產生痠痛，甚至影響循環和神經系統運作，對脊椎和整體健康都造成傷害。不只是身體無法放鬆，大腦也持續運轉。</p>\n\n\n\n<p>又或者是每個週末狠狠睡到飽、請長假來個大旅行，似乎總要忍到一個量再來補；加足馬力衝到底，一次清空能量，再一次補齊。冷卻的水，其實需要花更大的能量，才能加溫到滾沸。身體頻繁處於高溫與低溫的震盪，反而更耗能。而且時不時，帶著對「未知」的擔心、「未來會發生危險」的想像，逼著自己拖著疲憊的身體繼續前行，恐懼與擔憂讓我們降低對身體警訊的敏感度。&nbsp;</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h2><strong>如何讓自己休息是一門藝術！</strong></h2>\n\n\n\n<p>當我們提出要怎麼休息時，「休息」這兩個文字本身就已經透露出怎麼進行的方法和態度，趁這個機會來說文解字一番。「休」字是從人和從木的組合，人依傍著大樹休息。「息」是從心和從自的組合，是呼吸時進出的氣。以會意和形聲來看，自是鼻演變而來的形體，氣是從心裡通過鼻子呼吸的，一呼一吸爲一息。也在描繪當胎兒還在母親肚子裡時，不用口鼻，而是借助母體的心跳來呼吸，以心為鼻，沉靜安定，運氣若有似無。當我們能夠放慢生活的節奏，讓身與心從人造建築中回到大自然，享受大地豐沛的能量與滋養；在大地母親的懷抱中聽著自己的心跳，感受全身的脈動，在一呼一吸中，讓一波波輕柔的氣息在體內流動，按摩著五臟六腑，便能活化全身的細胞，休養生息。</p>\n\n\n\n<p>「休息」不只是身體上的，也是思緒的轉換、心靈狀態的調整。</p>\n\n\n\n<p>身體是一個微妙的有機體，精緻複雜又靈巧，所有的器官相互影響，相互傳遞訊息，是陪伴我們最久也最忠實的朋友。你曾好好聆聽身體給你的訊息嗎？還是常常忽視自己的身體，或是粗暴的對待，暴飲暴食、熬夜、作息紊亂，就好像我們有個歷久不衰的身體一樣？</p>\n\n\n\n<p>當我們尊重自己的身體，學習聆聽身體的需要而不是以腦袋裡的慾望來支配他的時候，這樣的心意和溫柔便會啟動身體自動修復的自癒能力。帶著學員做伸展和律動時，我會邀請他們觀察自己的身體。</p>\n\n\n\n<p>例如：當我們雙手高舉過頭，身體向上伸展，如果肩膀和上手臂感到不舒服，可能的反應有三種，一是立刻退縮（逃避的選擇），馬上放下手臂，然後注意力轉移到其他部位。二是咬緊牙關（嚴酷的選擇），要自己去對抗逐漸增強的痛苦與不舒服，以更加用力的方式來伸展肢體，結果身體變得麻木。三是正念的選擇，就是在前二項選擇中找到平衡，帶著溫柔撫育的心，將注意力帶到不舒服部位，持續在每個小幅度的伸展中緩緩移動與停留，擴展自己與不舒服之中的空間，伴隨著呼吸停留在每一刻生起的身體觸覺上。「念」上面是一個今，下面一個心，正念是一種連綿不絕的進行式，分分秒秒將注意力放在此時此刻的生活態度。這樣的生活態度會讓自己的心神收攝，凝神養氣。</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h2><strong>每個人都有屬於自己的一片森林，它一直在那裡，等著我們。</strong></h2>\n\n\n\n<p>此刻，想起哪個曾經讓你覺得身心舒暢，或是嚮往的自然美地呢？</p>\n\n\n\n<p>讓這景象浮現出來，停下手邊正在做的事，給自己幾分鐘，挪個舒服的姿勢，閉上眼進入這片風景中，讓想像力自在遊走。仰望天空，感受灑下來的陽光溫度，感受雙腳踩在地面的質地，聽著風、樹葉搖曳、浪潮的聲音，也或者是鳥兒昆蟲的鳴叫，聞著周圍的氣味，可能你也同步感受到口中分泌著唾液。在這個與自己在一起的時刻，享受各種感官被喚醒的鮮活和靜謐。</p>\n\n\n\n<p>如果此刻正好有時間出門，就行動吧！</p>\n\n\n\n<p>待在讓你感到自在的地方，從你周遭的自然開始，可能是一個小公園、屋外的天空下或樹叢旁；即使是短暫的片刻，也都能讓我們的感官與這些小而奧妙的自然建立連結。觀察跨出的每一步、腳掌與腿部肌肉的用力方式，在一吸一呼中觀察腹部的起伏，像個植物一樣，讓自己在這片空間呼吸著，在土壤中吸收與生長。</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h2><strong>人不是因為變老而停止跑步，而是因為停止跑步才開始變老！─村上春樹</strong></h2>\n\n\n\n<p>研究也證實漫遊在森林原野，吸取芬多精可以調節中樞神經系統，有效降低心跳、血壓以及唾液澱粉酶活性等生理現象，在心理方面可以有效降低緊張、生氣、疲倦、沮喪、混亂、焦慮等負面情緒，並提升精神活力。正念減壓的練習能增進對全身各部位的敏感性和覺知，調節情緒與改善慢性症狀。休息不只是身體的移動，也是思緒的轉移。練習在每個日常，用靜坐冥想、適當的飲食和運動來照料我們的身體。將對的能量發揮在對的活動上，能協助我們成為一個自主生命，更有彈性的人；在工作與休息之間找到屬於自己的動態平衡與彈性，學習空閒下來的自處能力。老去的只是生理年齡，不老的是心理特質！</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h2>參考資料：</h2>\n\n\n\n<p>休：漢典https://www.zdic.net/hans/%E4%BC%91</p>\n\n\n\n<p>息：漢典https://www.zdic.net/hant/%E6%81%AF</p>\n\n\n\n<p>陳啟榮（2015）。森林植物有機揮發成分解析及其對中樞神經系統與情緒之作用。國立中興大學森林學系博士論文。取自</p>\n\n\n\n<p><a href=\"https://www.airitilibrary.com/Publication/alDetailedMesh1?DocID=U0005-2408201508221800\" rel=\"nofollow\">https://www.airitilibrary.com/Publication/alDetailedMesh1?DocID=U0005-2408201508221800</a></p>\n\n\n\n<p>林家民(2017)。森林療癒對中高齡與高齡者健康效益之研究。臺灣大學森林環境暨資源學研究所學位論文。2017。1-91。取自</p>\n\n\n\n<p><a href=\"https://www.airitilibrary.com/Publication/alDetailedMesh?docid=U0001-2705201611561200#References\" rel=\"nofollow\">https://www.airitilibrary.com/Publication/alDetailedMesh?docid=U0001-2705201611561200#References</a></p>\n\n\n\n<p>劉玉文(2015)．精神病患家屬在正念中的自我照護．輔導季刊，51(1)，38-48。</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<p class=\"has-text-align-right\">文/劉玉文諮商心理師</p>\n","modified":"2020-05-15T06:57:33.000Z","date":"2020-05-17T16:00:00.000Z","categories":[{"wordpress_id":590604102,"id":"4e5e70fc-c31e-5ccf-9a3b-7596af77bbf0","name":"生活心理學","slug":"%e7%94%9f%e6%b4%bb%e5%bf%83%e7%90%86%e5%ad%b8"},{"wordpress_id":381438,"id":"97615953-d904-5f31-95a9-9e3735f8de42","name":"身體","slug":"%e8%ba%ab%e9%ab%94"}],"tags":[{"id":"17aa868f-6586-5569-9911-0601146206e4","name":"失眠怎麼辦","slug":"%e5%a4%b1%e7%9c%a0%e6%80%8e%e9%ba%bc%e8%be%a6"},{"id":"753d6ddb-9c55-53bc-a296-162f93774edd","name":"工作壓力大","slug":"%e5%b7%a5%e4%bd%9c%e5%a3%93%e5%8a%9b%e5%a4%a7"}],"jetpack_featured_media_url":"https://bamboodd.files.wordpress.com/2020/05/young-beautiful-asian-tourist-woman-relaxing-at-th-efs3fu4.jpg"},"allWordpressCategory":{"edges":[{"node":{"wordpress_id":590604102,"name":"生活心理學","slug":"%e7%94%9f%e6%b4%bb%e5%bf%83%e7%90%86%e5%ad%b8"}},{"node":{"wordpress_id":689530859,"name":"自律神經不失調","slug":"%e8%87%aa%e5%be%8b%e7%a5%9e%e7%b6%93%e4%b8%8d%e5%a4%b1%e8%aa%bf"}},{"node":{"wordpress_id":381438,"name":"身體","slug":"%e8%ba%ab%e9%ab%94"}},{"node":{"wordpress_id":689531175,"name":"失眠這回事","slug":"%e5%a4%b1%e7%9c%a0%e9%80%99%e5%9b%9e%e4%ba%8b"}},{"node":{"wordpress_id":604276,"name":"心靈","slug":"%e5%bf%83%e9%9d%88"}},{"node":{"wordpress_id":689530849,"name":"憂鬱解鎖","slug":"%e6%86%82%e9%ac%b1%e8%a7%a3%e9%8e%96"}},{"node":{"wordpress_id":153011,"name":"最新消息","slug":"%e6%9c%80%e6%96%b0%e6%b6%88%e6%81%af"}}]},"site":{"siteMetadata":{"siteUrl":"https://app.herehear.com.tw"}}},"pageContext":{"isCreatedByStatefulCreatePages":false,"id":"151b2ce0-a9d7-5e63-b99d-874592c3fd99","categoriesId":["4e5e70fc-c31e-5ccf-9a3b-7596af77bbf0","97615953-d904-5f31-95a9-9e3735f8de42"]}}}