正念 練習: 一分鐘革命

正念 練習: 一分鐘革命

你有留意到最近興起的一分鐘靜坐法嗎?只要短短60秒的正念 (Mindfulness) 練習,可以帶來很多即時的益處:

  • 清除情緒低落
  • 令你感到希望和平和,讓你微笑
  • 減低你的不安和外來壓力
  • 穩住你的心神,提高你的專注力
  • 增強你抵抗不良習慣的意志力

要是能持之以恆、養成習慣,即使只是每天一分鐘的正念練習,都能為你身心帶來莫大的好處。

當然,要真正得到打坐 (靜坐 / 冥想) 的深遠益處,每天一分鐘顯然是不足夠的。但是,「一分鐘」是一個可以讓我們見到顯著效果的開始。

Have you noticed the one minute meditation that has become popular recently? By practicing a mere 60-second of mindfulness, you can reap many instant benefits*:

  • It can relieve you from depression
  • Makes you smile – makes you happy and positive
  • Reduces your anxiety and alleviates your stress
  • Helps to focus, and stablises your mind
  • Helpful for body and mind

* source: www.giveme1minute.com

When you make it into a habit, a short 1-minute meditation each day can bring significant benefits to your body and mind in the long term.

Obviously, in order to truly benefit from meditation, one minute is far from being enough. However, One Minute is a starting point from which we can see results.

就像孩子學習一樣,當他正式上學了,越到高年級,他必須要專心學習的時間需求會越長。
要他將來能有足夠的專注力和定力,就必須從小開始養成專注的習慣。
意志力和專注力,就和肌肉一樣,是可以鍛鍊出來的。
就讓我們也從一分鐘開始吧。

This is quite similar to a child’s need to focus when he starts formal education. As he moves up the academic ladder, he will need longer attention span to focus on his studies.
To build such focus and attention span, we should think of starting from a young age. It takes time to instil a good habit.
Similar to our muscle strength, focus and attention can also be trained.
Let us beginning with one minute.

三歲孩子的一分鐘 One minute to a 3-year-old

三歲孩子要是能專注的話,加上正確的指導,一分鐘內可以完成甚麼?

  • 靜聽一首兒歌
  • 捲起一條小毛巾,並放到應屬的位置
  • 將10-20塊不同顏色的積木依顏色分類
  • 摺好自己的一雙襪子、或几件小內衣物
  • 將大杯中的水倒進2隻小杯
  • 朗讀最少兩課【基礎漢字500】(溫習已學過的)
  • 完成4道數學題:1+1=  / 2+1= / 3+1= / 4+1=

透過每天一分鐘的活動,加上他自然的心智成長發展,半年積下來的成果,不必細說你都可以預期得到吧。這就是每天一分鐘的威力。

What can a 3-year-old achieve in one minute with proper guidance and focus?

  • Listen attentively to a children’s song
  • Roll up a small towel and return it to its proper place
  • Group 10-20 coloured blocks into colours
  • Fold up a pair of his/her socks, or an item of his/her under garment
  • Pour water from a jug into 2 small glasses
  • Read (aloud) at least 2 lessons from Basic Chinese 500 (revision of previously learnt lesson)
  • Complete 4 maths questions: 1+1=  / 2+1= / 3+1= / 4+1=

With as little as one minute each day, coupled with his/her natural growth, a 3-year-old will no doubt achieve new height and accomplish great wonder. This is the power of a minute a day.

幾個小注意 徹底提升專注 Small points to reap big results

養成孩子一分鐘專注的習慣,深化這成效,必須注意幾點:

  • 學習的話 (認讀、數理),要每天定時
  • 日常生活的活動,可以隨時隨地
  • 在這一分鐘內保持環境安靜
  • 在這一分鐘內不要和孩子說話,以免打擾他的專注。將你的讚許也留到一分鐘之後吧。
  • (除非涉及安全) 不必給予任何協助。讓他以一分鐘的時間專心地去感受挫敗、去自己想辦法、自己解決

一分鐘的專注學習可以帶來很長遠的效果,孩子的得益還會遠超於單純的學識。

Here are a few points to take note in order to help your child to truly train his/her focus:

  • Subject related learnings (reading, maths) should have a fixed time each day
  • Training of everyday activities should happen any time as suitable
  • Maintain a quiet and calm atmosphere during this one minute
  • Avoid talking to your child during this one minute, in order not to disturb his/her focus. Save your praises until the one minute is up
  • (except for safety reasons) do not offer any assistance. Allow your child to spend one minute to focus on the problem, to try out various ways and maybe even get frustrated, and to eventually think of a solution.

One minute of highly focused learning can bring about many long term benefits. Your child will gain much more than the knowledge that s/he is learning.

科學性的設計 A scientific design

現實來說,孩子的專注持久力遠遠不止一分鐘。腦神經科對幼童專注持久力的研究結果是:

In reality, a child’s attention span is far more than 1 minute. Recent studies in neurosciences towards young children has revealed the following:

孩子年齡 Child's Age
專注持久力 Attention span
2歲孩子 2-year-old
7分鐘 minutes
3歲孩子 3-year-old
9分鐘 minutes
4歲孩子 4year-old
12分鐘 minutes
5歲孩子 5-year-old
14分鐘 minutes
思展方程式對專注持久力的培養
Sage Formula trains Focus and Attention

思展方程式的宗旨是:

讓孩子在他能力所及的範圍內,不經意地透過每天的練習,輕鬆地、潛移默化地提升他的能力。

The principle of Sage Formula is:
Through gentle and subtle everyday practice, set within a child’s range of capabilities, to boost the child’s learning and to yield incredible results.

基礎漢字500課程 Basic Chinese 500

若以伴讀錄音的mp3計算,即使是最高的實力級,最多15秒就能完成朗讀一整課。孩子的實際情況,若是重讀的話,平均以這個2倍時間計算,新學的一課約4倍時間。

即是說按課程設計每次朗讀5課的時間大約是3分鐘以下。早晚各3分鐘就能起到很大的效果。
當然,親子之間的交談、之前的情緒/氣氛準備、之後的延續閱讀會需要更長的時間。


In the read-along mp3 recording, each lesson takes maximum 15 seconds to complete. This is true even for the Fluent Reader (the highest level). When we consider in real practice, it takes a child twice the length of time when revising a lesson, and 4 times the length of time to read a new lesson.

In other words, if each study session is carried out according to the Sage Formula design (read 4 old lessons + 1 new lesson), it takes less than 3 minutes each time to finish 5 lessons. With merely 3 minutes, twice a day, your child can achieve great results.

寶貝盒 Treasure Box

請看以下的參考圖 Please refer to the following diagram

寶貝盒的每冊閱讀時間循級遞進,但都控制在孩子可以承受的範圍之內。配合趣味吸引的內容和情節,難怪深受孩子的喜愛呢。


The length of time to complete one story gradually elongates with each level. They are all within the average attention span of a child. Coupled with interesting stories and exciting plots, it has naturally been much enjoyed by children.

了解思展方程式 More about Sage Formula

若要進一步了解思展方程式的內容,請點擊以下按鈕:

We invite you to discover more on Sage Formula by clicking the below buttons.

要是您的孩子已經開始學習思展方程式課程,歡迎參閱其他有關思展方程式的文章,並利用本網站內的免費下載資源,進一步提高學習成效。

If your child is already studying with Sage Formula, please read our other blog posts on Sage Formula. You may also be interested to make use of the free downloadable resources to enhance your child’s study.

LANGUAGE LEARNING TIPS

Drawing is an excellent activity to get your child involved with learning a language!

The trick is to ask your kid to draw something based on one particular description given in the target language. The more detailed the description, the better the chances of your child having success with this activity.

我們會經常為大家探討漢字和語文的課題。
要是你有特別的相關課題希望我們探討,歡迎您告訴我們。

We discuss Chinese language and culture related topics on a regular basis.
If you would like us to discuss certain topics about Chinese, please let us know.

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很多家長都已是我們 Facebook 群組【講媽 · 講爸園地】 的成員。歡迎你也加入我們,一起互相鼓勵和支持,共同為孩子的學習而努力。

Many parents are already part of our Facebook Group. If you’d like to take advantage of the collective wisdom of your fellow parents, please join us.

We’d love to hear from you.

Sagebooks Hongkong promotes independent reading and life-long learning by nurturing the child’s confidence, autonomy and self-teaching abilities. Since 2006. Find out more About Us.

© 2020 Sagebooks Hongkong. All rights reserved.

Sagebooks Hongkong promotes independent reading and life-long learning by nurturing the child’s confidence, autonomy and self-teaching abilities. Since 2006. Find out more About Us.

© 2020 Sagebooks Hongkong. All rights reserved.

Sagebooks Hongkong promotes independent reading and life-long learning by nurturing the child’s confidence, autonomy and self-teaching abilities. Since 2006. Find out more About Us.

© 2020 Sagebooks Hongkong. All rights reserved.

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