有一些閱讀要做嗎？ 專注如何提供幫助
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我開始（與 Glenn Fleisch 一起）教授聚焦導向心理治療的為期兩年的課程，作為其中的一部分，我們為學生提供了一份關於聚焦導向心理治療的書籍和文章的閱讀清單。
面對這份閱讀清單，我們的一位同學問我對閱讀有什麼建議。 專注能幫助閱讀嗎？ 是的，它可以！ –尤其是與工作或學習相關的閱讀。
首先，與專注本身一樣，最好停下來留出一些時間。 要心平氣和，坐得舒服。
接下來，花點時間感受並承認任何讓你分心的事情或情緒吸引你的注意力。 對可能會分散你注意力的事情說“你好，我知道你在那裡”可以大大提高你的能力——好吧，集中註意力！
接下來，我建議聯繫您閱讀任何內容的原因。 說實話。 如果答案是“因為我必須這樣做”，我預計您的閱讀會不會很有成效。 “你內心的某些東西”可能會感到叛逆或怨恨或其他一些反應性情緒……注意並承認這很重要。 然後重新詢問您閱讀此材料的原因。 也許甚至花點時間在你的身體裡感受那種意圖。
現在您可以閱讀了……以一種專注的方式。 這意味著保持覺知，在閱讀時將覺知保持在身體中。 慢慢開始……當您確信自己“明白了”時加快速度。 感受材料中的哪些內容觸動了您、讓您興奮、對您來說很重要、讓您想要爭論等。
如果您開始感到困惑，請注意並暫停。 嘗試大聲朗讀令人困惑的部分……慢慢地。
另一個技巧是利用你對作者的同理心。 就像你和一個專注的合作夥伴一樣，試著從文字背後感知作者真正想讓你知道的東西。 看看你能不能感覺到作者熱衷於什麼。 這可以使您輕鬆找到閱讀的要點或中心主題。 它還可以使閱讀感覺更像是一種關係而不是一種責任……更像是一種交流而不是單行道。
最後，當你讀完你計劃在那次坐下閱讀的部分時，再次暫停，讓自己感受一下你剛剛閱讀的內容。 注意你的主要反應是興趣、困惑、爭論，還是……其他。 如果你還有問題，這些問題可以成為你下一次閱讀的意圖。
集中註意力有助於閱讀，因為您可以放慢速度，與正在閱讀的內容保持聯繫，同時與自己保持聯繫。 真是好主意！
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