在森林療癒中，我們會邀請參加者做一些正念的練習。以下是一個，你可以在家/公園周圍做的一個大自然療癒練習。這練習沒有時長限制，做1分鐘可以，做30分鐘也可以，隨心。今次的主題是：耐性Patience。
In forest therapy, we invite participants to engage in mindfulness practices. Here’s one you can do around your home or in a park. There’s no time limit for this exercise—whether you do it for 1 minute or 30 minutes, follow your intuition. The theme for today: Patience.
- 選擇你的位置： 選擇一個讓你感到共鳴的地點。可以是一個安靜的空地，小溪旁邊的地方，或者在一棵智者樹的庇護下。
Choose your spot: Select a location that resonates with you. It could be a quiet clearing, by the stream, or under the shelter of a wise old tree.
2. 舒適地坐下： 找一個舒適的姿勢，可以是坐在地上或使用便攜座椅。感受你的身體和地面之間的聯繫。
2. Get comfortable: Find a comfortable sitting position, whether it’s on the ground or using a portable chair. Feel the connection between your body and the ground.
- 觀察你的周圍： 把注意力轉移到你周圍的自然界。注意陽光透過樹葉的遊戲，風的沙沙聲，以及野生動物微妙的聲音。讓自己完全出現在當下。
Observe your surroundings: Shift your focus to the natural world around you. Notice the play of sunlight through the leaves, the rustling sound of the wind, and the subtle sounds of wildlife. Fully immerse yourself in the present moment.
- 保持靜止： 擁抱森林的寧靜。放下急於趕上或實現的需求。想象時間擴展，隨著你變得適應自然的節奏。
Stay still: Embrace the tranquility of the forest. Let go of the need to rush or achieve. Imagine time expanding as you attune to the rhythm of nature.
- 培養耐心： 當你坐著的時候，觀察你周圍環境的逐漸變化。注意隨著時間推移而展開的細節 – 植物的慢慢生長，樹葉在微風中的輕舞。擁抱大自然展開的時間線的美麗。
Cultivate patience: As you sit, observe the gradual changes in your environment. Pay attention to unfolding details over time—plants slowly growing, leaves dancing in the breeze. Embrace the beauty of nature’s unfolding timeline.
7.正念呼吸： 專注於你的呼吸。深呼吸，吸收森林的本質，呼氣任何或耐煩。每一次呼吸都是與自然的不急不躁的節奏同步的機會。
Mindful breathing: Focus on your breath. Inhale deeply, absorbing the essence of the forest; exhale any tension or impatience. Each breath is an opportunity to sync with the unhurried rhythm of nature.
8.反思： 考慮在這個寧靜的環境中培養耐心如何轉化為你的日常生活。在大自然中培養耐心的練習如何影響你的互動和反應？
7. Reflect: Consider how cultivating patience in this serene environment translates into your daily life. How does practicing patience in nature influence your interactions and responses?
9.表達感激： 在結束練習之前，為大自然與你分享耐心的禮物表達感激之情。感謝森林的永恆智慧。
Express gratitude: Before concluding the practice, express gratitude for the gift of patience that nature has shared with you. Thank the timeless wisdom of the forest.
10.慢慢回歸： 當你感覺準備好時，輕輕將注意力回歸當下。將耐心的精神帶入你的繼續旅程。
Slowly return: When you feel ready, gently bring your attention back to the present. Carry the spirit of patience into your ongoing journey.
願你在森林中對耐心的練習豐富你的內在風景，為你的靈魂帶來寧靜。 🌿✨
May your practice of patience in the forest enrich your inner landscape, bringing tranquility to your soul. 🌿✨
如果這個正念指引對你有用，歡迎like 及save這個post，需要時再拿出來練習。
If this mindfulness guide is helpful to you, feel free to like and save this post for future practice.