About this Event
CCFW does not provide mental health or substance use treatment or services, nor do our mindfulness and compassion-based courses substitute for diagnosis or treatment for mental health or substance use problems such as depression, anxiety, or addiction. Find a list of mental health resources on CCFW’s resource page.
CCFW (儿童与家庭福祉中心)不提供心理健康或物质使用方面的治疗或服务，我们的正念与慈心类课程也不能替代针对心理健康或物质使用问题的诊断或治疗，例如抑郁、焦虑或成瘾。
Adult Mindfulness-Based Stress Reduction »
Returning to Yourself Inwardly
Have you ever felt this way?
Life feels constantly busy.
You are always taking care of work, family, children, and daily responsibilities,
as if you are endlessly moving forward.
And yet, deep inside,
you feel increasingly exhausted.
Even though you are trying so hard,
you still often feel anxious, tense,
or as if you are simply “holding everything together.”
When was the last time you truly felt relaxed,
at ease,
and able to breathe freely?
We live in a stressful world
The world is changing rapidly.
Much of the time,
our attention is focused outward:
work performance,
children’s education,
family responsibilities,
financial pressure,
other people’s expectations…
We keep searching externally for happiness and security,
yet rarely pause
to genuinely care for our inner well-being.
Especially for many Chinese immigrants living abroad:
we work hard to adapt to a new culture and environment,
carry the pressures of both family and work,
become used to taking care of others,
yet forget how to care for ourselves.
On the surface, everything may appear fine,
but internally, we often feel:
tired,
tense,
lonely,
and unable to truly relax for a very long time.
The good news is:
this can change.
What Is Mindfulness-Based Stress Reduction (MBSR)? »
Mindfulness-Based Stress Reduction (MBSR) is an evidence-based mind-body training program grounded in scientific research.
It was founded in 1979 by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical School.
Today, MBSR is one of the most extensively researched and scientifically validated mindfulness programs in the world.
It has been widely applied in:
- Healthcare and mental health
- Education and family support
- Business and leadership
- Chronic stress management
- Sleep and emotional regulation
- Pain and overall well-being
What Is Mindfulness? »
When many people first hear the word “mindfulness,” they may think it is a religion or a way to “empty the mind.”
But mindfulness is neither.
Mindfulness practice is not about forcing yourself to stay positive all the time, nor is it about suppressing emotions or controlling yourself.
Instead, mindfulness helps us:
slowly return to the present moment and honestly notice what we are experiencing.
Including:
- sensations in the body
- emotional changes
- thoughts in the mind
- long-standing automatic reaction patterns
As we begin to cultivate awareness, we gradually gain more choices.
We are no longer simply pushed around by stress or trapped in habitual reactions.
Instead, we learn to:
face life with greater stability and care for ourselves with more gentleness and compassion.
How Can MBSR Help? »
Research has shown that MBSR may help:
- Reduce stress and anxiety
- Improve sleep quality
- Increase focus and emotional stability
- Strengthen immune functioning
- Reduce emotional exhaustion and burnout
- Enhance resilience and self-regulation
- Improve relationships with ourselves, family members, and children
Many people experiencing chronic stress, insomnia, anxiety, low mood, burnout, or even physical pain, have learned through mindfulness practice how to develop a healthier relationship with their bodies and minds.
A Special Useful Course for Parents »
Research also shows that MBSR can help parents:
- reduce parenting stress
- improve parent-child relationships
- increase emotional stability and connection within the family
Over the past 25 years, hundreds of scientific studies have found that mindfulness practice can effectively support parents in navigating the emotional demands of family life.
In many ways, what children truly need is not a “perfect” parent, but a parent who is emotionally present, grounded, and able to care for themselves.
What Does the Course Include? »
The standard MBSR program lasts eight weeks.
Before the course begins, there is usually an orientation session to help participants understand the course structure and experience the practices.
The full program includes:
- Eight weekly classes
- One class per week (approximately 2.5 hours each)
- One full-day mindfulness retreat
Course practices include:
- Guided sitting meditation
- Body scan practice
- Mindful yoga
- Breath awareness
- Emotional and stress awareness
- Mindful communication and daily life practice
The course also includes opportunities for group sharing and discussion.
Many meaningful insights arise through participants’ real-life practice experiences and learning together in a supportive environment.
You Are Warmly Invited to Experience MBSR
Perhaps the most important aspect of mindfulness
is that it helps us reconnect with ourselves.
As mindfulness gradually becomes part of daily life,
you may begin to notice:
even when the outer world remains busy,
your inner world can become more steady.
No matter what circumstances you face,
you can slowly return to your own awareness.
And this sense of groundedness
can become a deep inner source of strength.
成人正念减压课程 »
在忙碌与压力之中，重新回到自己
你是否也曾有这样的感觉：
每天都很忙，
总是在照顾工作、家庭、孩子、生活，
好像一直不停地往前走。
可是内心深处，
却越来越疲惫。
明明已经很努力了，
却还是常常焦虑、紧绷，
甚至觉得自己像是在“硬撑”。
你上一次真正感到放松、
安心、
能够自由呼吸，
是什么时候呢？
当生活越来越快，我们却离自己越来越远
这个时代变化得太快。
很多时候，
我们的注意力都放在外界：
工作表现、
孩子教育、
家庭责任、
经济压力、
他人的期待……
我们不断向外追寻快乐与安全感，
却很少停下来，
真正关心自己的内在状态。
尤其对于很多生活在海外的华人来说：
我们努力适应新的文化与环境，
承担家庭与工作的双重压力，
习惯照顾别人，
却忘了如何照顾自己。
表面上看起来一切都还好，
但心里却常常感到：
疲惫、
紧绷、
孤单，
甚至长期处在一种“无法真正放松”的状态。
其实，
这样的状态，
是可以改变的。
什么是正念减压（MBSR）？»
正念减压（Mindfulness-Based Stress Reduction, MBSR）
是一套以科学研究为基础的身心训练课程。
它由美国麻省大学医学院教授
Jon Kabat-Zinn 博士于 1979 年创立。
MBSR 已经成为全球研究最多、最具科学实证基础的正念课程之一，
广泛应用于：
- 医疗与心理健康
- 教育与家庭
- 企业与领导力
- 慢性压力管理
- 睡眠与情绪调节
- 疼痛与身心健康
正念是什么 »
很多人第一次听到“正念”，
会以为它是一种宗教，
或者是一种让人“什么都不想”的方法。
但其实并不是。
正念练习，
不是要你变得“永远积极”，
也不是要求你压抑情绪、
控制自己。
相反地，
它帮助我们：
慢慢回到当下，
真实地觉察自己正在经历什么。
包括：
- 身体的感觉
- 情绪的变化
- 脑中的想法
- 长期自动化的反应模式
当我们开始有觉察，
就会慢慢拥有更多选择。
我们不再只是被压力推着走，
也不再总是陷入惯性的反应。
而是能够：
更稳定地面对生活，
更温柔地照顾自己。
正念减压能带来什么帮助？»
研究发现正念减压能够帮助我们：
- 减轻压力与焦虑
- 改善睡眠品质
- 提升专注力与稳定度
- 增强免疫力
- 降低情绪耗损与职业倦怠
- 提升心理韧性与调节能力
- 改善与自己、家人及孩子的关系
很多人在长期压力、
失眠、
焦虑、
情绪低落、
职业倦怠，
甚至身体疼痛的状态中，
透过正念练习，
重新学习如何与自己的身心相处。
对父母的特别意义 »
研究发现正念减压可以帮助父母减轻养育压力，
改善亲子关系，
以及提升家庭中的情绪稳定与连接感。
过去25年的研究以及上百篇科学论文发现：
正念减压练习，
能够有效降低父母的养育压力，
帮助父母在忙碌与情绪之中，
重新找回稳定与空间。
很多时候，
孩子真正需要的，
不是一个“完美”的父母，
而是一个能够稳定陪伴、能够照顾好自己的父母。
课程如何进行？»
正念减压标准课程为期八周。
课程开始前，
会有一场课程说明会，
帮助大家了解课程内容与练习方式。
正式课程包含：
- 连续八周课程
- 每周一次课程（约 2.5 小时）
- 一次完整的一日静观练习
课程内容包括：
- 引导式静坐冥想
- 身体扫描练习
- 正念瑜伽
- 呼吸觉察
- 情绪与压力觉察
- 正念沟通与日常练习
课程中也包含许多分享与交流的时间。
很多深刻的学习，
其实都发生在彼此真实的练习经验与分享之中。
诚挚邀请你，一起来体验 正念减压
正念最重要的一件事，
其实是帮助我们重新与自己连接。
当正念慢慢进入生活之后，
你会发现：
即使外在世界依然忙碌，
你的内在，
也可以越来越稳定。
无论面对什么环境，
都能够慢慢回到自己的觉知。
而这份安稳，
会成为你真正的内在力量。
Class Schedule
8-week online course
Tuesday middayfrom 12:00 – 2:30 PM Pacific Time
September 29 – November 17, 2026
Retreat: Sunday, November 1, 2026, from 8:00 AM – 3:30 PM Pacific Time
课程安排
为期8周的线上课程
每周二中午 12:00–下午2:30（美国太平洋时间）
2026年9月29日至11月17日
正念静修日：2026年11月1日（星期日），上午8:00至下午3:30（美国太平洋时间）
Continuing Education Units (CEUs)
Register for a Certificate of Completion and get CEUs. Our CEUs are available for licensed psychologists, marriage and family therapists, mental health counselors, and social workers in Washington State. We cannot guarantee that these CEUs will be accepted in other states.
继续教育学分（CEUs）
报名申请课程结业证书即可获得继续教育学分（CEUs）。我们的继续教育学分 CEUs 适用于华盛顿州持证心理学家、婚姻与家庭治疗师、心理健康咨询师及社会工作者。我们无法保证其他州的相关机构会认可这些学分。
Scholarships Available
CCFW aims to promote well-being by making evidence-based mindfulness practices available and accessible to community members, particularly professionals working with children and families. We believe that mindfulness has positive implications for professionals as well as the children and families they interact with. Therefore, we wish to encourage mindfulness training by removing possible financial barriers for professionals working with these specific populations. If these fees are cost-prohibitive for you, we invite you to apply for a scholarship.
