黄老师首先为教师们介绍了正念的基本理念和其对身心健康的积极作用。接着，她带领大家进行了一次正念静坐练习。教师们安静地坐下，慢慢闭上双眼，在宁静的氛围中专注自身。随着练习的深入，大家逐渐感受到内心的平静，原本的焦躁情绪也随之化解。
Ms.
Huang first introduced the teachers to the basic principles of
mindfulness and its positive effects on mental and physical
well-being. She then guided everyone through a mindfulness meditation
practice. The teachers sat quietly, gradually closing their eyes and
focusing on themselves in a tranquil atmosphere. As the practice
deepened, they began to feel a sense of inner calm, and their initial
feelings of anxiety gradually dissolved.
为了帮助教师们进一步放松，黄老师带领大家进行了身体扫描练习。这是一种专注身体部位的练习，有助于快速进入深度放松状态。短短十分钟的身体扫描，让教师们有效清除一整天的劳累和压力，为身心“充电”，获得了“高质量”的放松体验。
To
help the teachers relax further, Ms. Huang led them through a
body scan exercise.
This practice involves focusing on different parts of the body,
helping participants quickly reach a state of deep relaxation. In
just ten minutes, the body scan allowed the teachers to effectively
clear away the day’s fatigue and stress, rechargingboth mind and body, and providing a high-qualityrelaxation experience.
在掌握基础的正念技巧后，黄老师引导大家学习腹式呼吸法。这种呼吸法能够让大家把注意力集中在呼吸上，帮助恢复神经系统的平衡，强化意识与身体的连接。通过有意识地深呼吸，教师们能够感受到内心的平静，从而提升日常生活中的自我觉知力。
After
mastering basic mindfulness techniques, Ms. Huang guided teachersin learning diaphragmatic
breathing.
This breathing technique helps focus attention on the breath, aids in
restoring balance to the nervous system, and strengthens the
connection between mind and body. Through intentional deep breathing,
the teachers were able to experience inner calm, thereby enhancing
self-awareness in their daily lives.
活动的最后，教师们在舒缓的音乐中进行了一场正念冥想练习。大家闭上眼睛，感受着空气进出身体的微妙变化，放下对未来的焦虑和对过去的执着，真切地享受这一刻的宁静。
At
the end of the session, the teachers engaged in a mindfulness
meditation practice accompanied by soothing music. With their eyes
closed, they focused on the subtle sensations of air entering and
leaving their bodies, letting go of worries about the future and
attachments to the past, and truly enjoying the tranquility of the
present moment.
