#3 Mind-body care 為身心靈充電

各位和聲人,


不經不覺開學已差不多一個月,大家是否都跟我一樣,日程表都經已排得密密麻麻,過著非常忙碌的山城生活?不知甚麼時候,大學生活跟「忙」這個字像是劃上等號。生活充實的確是好,能夠忙裏偷閒,享受片刻寧靜和沉澱,恆常為身心靈充電,豈不更好?讓我分享幾個校園「偷閒」妙法吧!


睡眠是其中一種最有效的休息方法。我們睡眠時,腦部會沖走積聚於腦細胞中的代謝物。研究顯示,小睡十至二十分鐘,除了可以減輕壓力,更有助改善記憶力和提升工作效率。換句來說,小睡能助你忙得輕鬆!中大校園山明水秀,鳥語花香,同學不難擁有一幅私人「小睡地圖」,給自己一個 Power Nap。


我還是本科生時,教授上課時的分享說:「當科學家其中一項最好的事,是可以在歡樂時段(happy hour),拿著啤酒暢談,不少影響深遠的發現都是在酒吧發酵出來的!」此話對我影響極深遠 。我不是在替啤酒商賣廣告,只是相信,我們都試過長時間集中精神工作,但一段時間後會出現專注力下降,缺乏新靈感或創意等的狀況(我稱它為腦閉塞)。腦閉塞的時候,同學不妨暫時把那件長久專注的事擱置一旁,給自己適當放空,或者找朋友閒聊幾句。不少人分享的經驗都指出,靈機一觸的時機通常都發生在空閒之時。和聲書院內有很多適合聊天小聚的好地方,期待你來反轉思考,靈機一觸。


在忙碌的一天過後,同學可花十分鐘,放下電話、電腦,學習靜處。與瑜伽相似,靜處是近年流行的休息方法之一。在這個資訊爆炸的年代,我們每天都通過各種渠道接收大量信息,但大量的刺激會令人疲憊窒息。而靜處的意思,就是找一段短時間,在一個安靜舒適的地方,一個人靜心沉思。過程中可嘗試集中精神到其中一種不常用的感官,如閉上眼睛後只用聽覺,嗅覺或觸覺去感受四週環境。不少人都指出,靜處能令人變得平和,減少焦慮,忘卻諸多苦惱,正因為靜處時,你才有空間拋開心煩瑣事,與心靈獨處 。


作家龍應台曾寫道:離開青春校園之後,你會踏上一條電扶梯,電扶梯有個名字叫做「努力」。這個電扶梯一直往前,不斷向上,沒有休息站,沒有迴轉站,沒有終點站。在名為「努力」的電扶梯上,你的心不斷地累積灰塵,努力和忙碌的灰塵,一層一層在不知不覺中厚厚地蓋住你青春時明亮如清水的那顆初心。唯一可以除塵的時刻,就是你孤獨靜處的時刻。


祝願各位同學在work hard play hard之餘,亦能不忘初心,身心靈茁壯成長。


Dear Lee Woo Sing students,


It is almost a month since the start of the semester, I am sure most of you, like me, have a packed schedule and are enjoying an engaging campus life. Sometimes, it is quite exhausting to have a busy campus life. While it is great to participate in lots of activities, having sufficient time to rest, to submerge in a period of silence and to refresh both mentally and physically is equally important. Today, I would like to share a few ways that I found useful in quick charging our body and mind.


Napping is the most efficient way to rest. During sleep, the accumulating metabolite that is associated with neurodegeneration around the brain cells will be washed away. Studies have shown that a 10-minute power nap can relieve stress and improve memory. In other words, you can work more efficiently. You may find a number of good places and create your private map for a power nap around the campus.


When I was an undergraduate, my professor once said “the best thing about being a scientist is that you can enjoy a glass of beer over your work. A lot of impactful ideas were actually brought up during the happy hour”. I still kept his words nowadays. Don’t get me wrong that a routine drinking habit is good. My point is that we might have experienced a time where we cannot focus and feel the lack of creativity after extensive working hours. To tackle this, we can put the works aside, relax a bit to get a cup of coffee or a glass of beer with your friends. The tipping point usually happened during free hours. Our campus has a lot of nice places for chit-chat or small gathering. We invite you to boost your creativity and imagination around the campus.


At the end of the day, we can spend 10 minutes on musing. We might have been suffocated by the huge amount of information we received every day. The musing time means to find a quiet and comfortable place to slow down, to go offline, and to attend our different senses like listening, breathing and touching. This is a good time to communicate with yourself that could often bring calm and peace.


I wish everyone an energetic body and a sharp mind in the coming year!


Best regards,


Ellis Fok Ph.D.

Assistant Professor, School of Biomedical Sciences, Faculty of Medicine

Associate Dean of Student, Lee Woo Sing College

The Chinese University of Hong Kong