一分鐘衝突解決

如果可能的話，請先進行一分鐘的接地（安住當下）或尋找資源的練習，特別是當您感到已經超出自己復原力的區域之外時。

反而言之，只需花10 秒鐘的接地就可以讓您的身心平靜。 將您的姿勢調整到最舒適的位置，並且覺察您的身體如何被支撐著。

在任何時候，如果您需要更多時間，您可以暫停此音檔，等您準備好時再繼續。

花10到20秒的時間來確認在衝突情況發生時您的需求是什麼。 看看是否有更深層次的共通性需求在其中，像是需要被尊重、安全、信任、友誼等等。

現在花幾秒來看看您是否能確認出在衝突情況下，他人可能有什麼共通性的需求。

花點時間想一下，什麼可以幫他們滿足他們的需求，以及什麼可以幫助您滿足您的需求。

最後，請記得在這種情況下，您自己和其他所有人，都具備共通的人性：所有人都有需求，也都會因需求而生起一些感覺。

如果時間允許，您可以接續著一分鐘的慈悲或自我慈悲練習。

Conflict Resolution Reflective Practice

One-minute conflict resolution.

If possible, proceed this with a full minute of grounding or resourcing, especially if you feel bumped outside of your resilient zone.

Otherwise, to calm your body and mind, just take 10 seconds to ground.

Adjust your posture to one that is most comfortable and become aware of the way your body is supported.

At any moment, if you need more time, you can pause this recording and continue when you feel ready.

Now, take a moment to identify what needs you have in this conflict situation.

See if there are deeper, universal needs at play, like the need for respect, safety, trust, friendship, and so on.

Now, take a moment to see if you can identify what universal needs the other person in the conflict situation might have.

Take a moment to think, what might help them meet their needs and what might help you meet yours.

Lastly, bring to mind the common humanity shared by yourself and everyone else in this situation. You all have needs and feelings that arise from those needs.

If time allows, you can follow this by a minute of compassion or self-compassion.