30天自我整合練習(xí)邀請（練習(xí)小組活動(dòng)）
親愛的朋友們姆涩，
我們希望支持到您繼續(xù)學(xué)習(xí)和整合。
我們的經(jīng)驗(yàn)讓我們得知將NVC更深入地整合到生活里毒坛，有三個(gè)事情是必須做到的：
1修肠、 培養(yǎng)"零步"意識
2、 每日練習(xí)
3恕出、 社群支持
這次關(guān)注每日練習(xí)询枚。
以下是一個(gè)簡單的日常練習(xí)。研究表明浙巫，如果你能完成練習(xí)哩盲，你講更能獲得幸福和適應(yīng)能力。
我們建議您堅(jiān)持30天狈醉。
非暴力溝通創(chuàng)始人馬歇爾盧森堡博士廉油，有堅(jiān)持寫感恩日記的習(xí)慣。這里苗傅，我們的練習(xí)也是受到馬歇爾先生的鼓舞抒线。并基于賓夕法尼亞大學(xué)博士馬丁博士在他的《Flourish》一書中的研究做了相應(yīng)的修改。
練習(xí)步驟如下：
1渣慕、 寫下某人具體做了什么讓你的生活更好嘶炭。（主要練習(xí)觀察）
2、 寫下別人的行動(dòng)對你的什么需要做出了貢獻(xiàn)逊桦。（這幫助建立需要的詞匯眨猎，培養(yǎng)需要的意識）。
3强经、 品味一下感受睡陪。（幫助你回到當(dāng)下）。
4匿情、 寫下你做了什么兰迫，幫助這一行為可能發(fā)生。（練習(xí)觀察炬称，并提升你共享權(quán)利和互相依賴的意識）
我們建議每天寫三則例子并品味汁果。
例如：
1、 Sean昨天早上給我們叫了出租車去機(jī)場玲躯。
2据德、 這讓我們安心，得到了支持跷车。
3棘利、 現(xiàn)在我感覺溫暖和感激。
4姓赤、 品味溫暖赡译，享受感恩。
5不铆、 昨天晚上我對他提出了請求蝌焚，所以這一切發(fā)生了裹唆。
（練習(xí)小組相互支持練習(xí)說明：大家無需將感激內(nèi)容發(fā)進(jìn)來，每日打卡就好只洒。格式：感恩練習(xí)打卡第一日
如果希望讓大家看看你感恩的內(nèi)容是否符合練習(xí)要求许帐，也可以發(fā)進(jìn)來。
重點(diǎn)在于：1毕谴、照顧好自己的需要成畦。 2、知道自己是有選擇的涝开。）
（來自Jim&Jori 2018年春季亞洲之行的非暴力溝通工作坊）
Thirty days toward integration
Greetings, friends,
We want to support you in continuing your learning and integration of Nonviolent Communication.? If you would enjoy participating, please read on.? If not, please feel free to disregard the rest of the message.
Our experience has taught us that three things are necessary to integrate NVC more fully in your life:
1. Cultivating the Zero Step
2. Daily Practice
3. Community
This message focuses on Daily Practice.
Here is a simple daily practice.? Research shows that if you follow this practice, you will experience more happiness and resilience.
We suggest you commit to this practice for 30 days.
Marshall Rosenberg, the developer of NVC, cultivated a habit of keeping a gratitude journal.? This practice is inspired by Marshalls suggestion.? We have modified the practice based on research done at the University of Pennsylvania, reported by Martin Seligman, PhD in his book Flourish.
1. Write down something specific someone did that made your life more wonderful. (This gives you practice making observations.)
2. Write down what need that action contributed to. (This helps build needs vocabulary and needs consciousness.)
3. Write down how you feel RIGHT NOW, as you write the gratitude.? (This helps build feelings vocabulary and feelings awareness.)
4. Savor the feeling.? (This helps you practice Presence.)
5. Write down what you did that helped to make the action possible. (This gives you practice making observations and increases your awareness of sharing power and interdependence.)
We suggest you write and savor 3 examples per day.
For example:
1. Sean ordered a taxi for us this morning to take us to the airport.
2. This contributed to ease and support.
3. Right now I feel warm and thankful.
4. Savoring warmth, enjoying gratitude.
5. I helped to make this happen by making a request of Sean for help last night.
