要素：專注和自我覺察

• 注意我們的身體和知覺

注意並描述身體的知覺，了解它們跟我們的壓力和幸福有何關聯

• 注意情緒

注意和辨認我們的情緒，他們出現時，是什麼狀態和強度。

• 心智圖

歸類有關於和我們自身經驗及現有既存情感模式的情緒。

Component: Attention and Self-Awareness
• Attending to Our Body and Sensations

Notice and describe sensations in the body, and understand how they relate to stress and well-being.

• Attending to Emotions

Attend to and identify one’s emotions in type and intensity as they arise.

• Map of the Mind

Categorize emotions in relation to one’s own experience and to existing emotion models.

 

 

要素：自我慈悲

• 了解情境中的情緒

了解內在情緒是如何在需求、見解、態度、狀況等情境中產生的。

• 自我接受

藉由了解自己所處的情境，接受自己和他人的情緒，並放過自我批判。

Component: Self-Compassion
• Understanding Emotions in Context

Understand how emotions arisewithin the context of underlying needs, perceptions, attitudes, and situations.

• Self-Acceptance

Accept oneself and one’s emotions by understanding their context, allowing for a relaxation of self-judgment.

 

 

要素：身心調理

• 平衡身體

調整身體和神經系統，以獲得最大幸福，尤其是受到壓力影響時。

• 認知和衝動控制

將專注力導向維持在所選擇的物體、任務或經驗中，並持續避免分心∘

• 探索情緒

有建設性地回應衝動和情緒，培養可以促進長遠幸福的行為和態度。

Component: Self-Regulation
• Balancing the Body

Regulate the body and nervous system to optimize well-being, especially when affected by stress.

• Cognitive and Impulse Control

Directand sustain attention on chosen objects, tasks, or experiences, avoiding distraction.

• Navigating Emotions

Respond constructively to impulses and emotions and cultivate the behaviors and attitudes that facilitate one’s long-term well-being.

 

 

要素：察覺人際關係

• 注意我們社會的現實

辨識我們天生的社會本質，注意他人的存在和他們在我們生活中扮演的角色∘

• 注意我們和他人共有的現實

體認到我們和他人在基本層次上有共同的經驗，例如想要離苦得樂，有情緒、有身體狀況和其他共同的經驗∘

•體認多樣性和差異

體認我們共有現實中的一部分就是個人和團體都有多樣性、獨特和不同，學習尊重那些差異以及這些差異在我們共同生活中所增添色彩的方式∘

Component: Interpersonal Awareness
• Attending to Our Social Reality

Recognize our inherently social nature and attend to the presence of others and the roles they play in our lives.

• Attending to Our Shared Reality with Others

Appreciate what we share with others on a fundamental level, such as wanting to experience happiness and avoid hardships, having emotions and body states, and other common experiences.

• Appreciating Diversity and Difference

Appreciate that part of our shared reality is the diversity, uniqueness, and difference of individuals and groups, learning to respect those differences and the way they add to our collective life.

 

 

要素：對他人關愛

• 了解他人在情境中的感覺和情緒

了解他人遇到狀況時所引起相關的感覺和反應，就像是我們自己一樣，別人也有因需要所引起的感覺∘

• 重視和培養善良及慈悲

重視善良和慈悲的好處，有目的地培養它們成為一種性格

• 重視和培養其他倫理道德的性格

重視和培養倫理道德的性格及親社會情緒的發展，像是原諒、耐心、知足、慷慨和謙遜∘

Component: Compassion for Others
• Understanding others’ feelings and emotions in context

Understand others’ feelings and reactions in relation to the situations in which they occur, and understand that, like oneself, others have feelings caused by needs.

• Appreciating and Cultivating Kindness and Compassion

Value the benefits of kindness and compassion and purposefully nourish them as a disposition.

• Appreciating and Cultivating Other Ethical Dispositions

Value and foster development of ethical dispositions and prosocial emotions such as forgiveness, patience, contentment, generosity, and humility

 

 

要素：和諧的人際關係

• 同理傾聽

注意傾聽，期望能更完整了解他人與他們的需要∘

• 熟練的溝通

用一種可以讓自己和他人更培力的慈悲方式溝通∘

• 幫助他人

根據對方的需要，提供幫助，並且調整到適合對方的能力∘

• 衝突轉換

有建設性地回應衝突並促進合作、和解及和平的關係∘

Component: Relationship Skills
• Empathic Listening

Listen attentively with the purpose of more fully understanding others and their needs.

• Skillful Communication

Communicate compassionately in a way that empowers self and others.

• Helping Others

Offer help to others according to their needs and proportionate to one’s ability.

• Conflict Transformation

Respond constructively to conflict and facilitate collaboration, reconciliation, and peaceful relations.

 

 

要素：察覺世間萬物相互依存的關係

•了解相互依存的系統

理解我們世界萬物相互依存的本性和系統性思考的方法∘

•個人在系統情境中的定位

辨識個人如何在系統情境中生存，以及他們如何影響情境與被情境影響∘

Component: Appreciating Interdependence
• Understanding Interdependent Systems

Comprehend the interrelated nature of our world and the methods of systems thinking

• Individuals within a Systems Context

Recognize how all individuals exist within a systems context, and how they affect and are affected by that context.

 

 

要素：認同共同人文價值

• 體認萬物皆生而平等

延伸基本的平等和共同人性的實踐，到所處的社區之外，並最終延伸到世界∘

• 體認系統如何影響幸福

辨識系統如何在文化和組織層次中促進或妥協幸福，像是藉由促進正向的價值或持續造成問題的信仰及不平等∘

Component: Recognizing Common Humanity
• Appreciating the Fundamental Equality of All

Extend the realization of fundamental equality and common humanity to those outside one’s immediate community and ultimately to the world.

• Appreciating How Systems Affect Well-Being

Recognize how systems can promote or compromise well-being on cultural and structural levels, such as by promoting positive values or perpetuating problematic beliefs and inequities.

 

 

要素：社群與全球的參與

•探索人在社區和世界中，正向影響的潛力

辨識一個人自我的能力，根據自我的能力和機會，在個人或團體中發揮正向改變的影響力∘

•參與公共的與全球的解決方式

對於影響社區或世界的議題，探索並思考有創意、合作的解決方法∘

Component: Community and Global Engagement
• Exploring One’s Potential for Effecting Positive Change in Community and World

Recognize one’s own capacity to individually or collaboratively effect positive change based on one’s abilities and opportunities.

• Engaging in Communal and Global Solutions

Explore and reflect on creative and collaborative solutions to issues affecting one’s community or the world.

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