Card 01 · Pre-dive
抵達
Sixty seconds on the deck, before the kit goes on. Read it aloud, or hand it to the diver.
- 01A — ACKNOWLEDGE你當下的狀態，不試著讓它變得更好。
- 02R — RELEASE不必要的緊繃：下顎、肩膀、雙手。
- 03R — READ環境：水況、風況、入水點、出水點、團隊。
- 04I — INTENTION你將在這次潛水中練習的一個行為。
- 05V — VERIFYwith your buddy and the plan.
- 06E — ENTERwith the plan and not ahead of it.
Mindful Diving™ · The Open Toolkit · Free to print and use. Every practice fits inside your existing agency standards and dive plan. Slow, continuous breathing only — never breath-holding or skip-breathing on scuba. No practice during descents, ascents or gas management: safety is the first mindfulness practice.
Card 02 · In the water
The open protocol
Four steps. Any dive, any agency, any level. Never during a task-critical phase.
- 01DEDICATE下潛時，將這趟潛水獻給某個人或某件事。
- 02THREE達到中性浮力後，緩長、完整地吐氣。
- 03ONE STILL MINUTE在穩定的位置，且情況允許時。
- 04GRATITUDE在安全停留時 — 輕輕加上一句無聲的話。
Mindful Diving™ · The Open Toolkit · Free to print and use. Every practice fits inside your existing agency standards and dive plan. Slow, continuous breathing only — never breath-holding or skip-breathing on scuba. No practice during descents, ascents or gas management: safety is the first mindfulness practice.
Card 03 · Before entry
潛伴約定
Five sentences, completed out loud, both ways. Attention is a shared resource.
- 011A sign that I may need a pause is…
- 022在水下，讓我全神注意的最好方式是……
- 033我希望能及早說出的顧慮是……
- 044當我們任何一人終止潛水時，我們同意……
- 055我們將共同堅持的一項環境友善行為是……
Mindful Diving™ · The Open Toolkit · Free to print and use. Every practice fits inside your existing agency standards and dive plan. Slow, continuous breathing only — never breath-holding or skip-breathing on scuba. No practice during descents, ascents or gas management: safety is the first mindfulness practice.
Card 04 · Surface interval
FFLN — 潛後回顧
水面休息不只是兩次潛水之間的空檔。正是在這段時間，潛水化為你自己的體會。
- 01F — FACTS發生了什麼，是攝影機或儀器能記錄下來的？
- 02F — FELT你們各自在身體、呼吸、情緒與注意力上，察覺了什麼？
- 03L — LEARNED什麼帶來幫助？什麼讓覺察變窄？什麼讓你意外？
- 04N — NEXT下一次潛水要做的一項調整。
Mindful Diving™ · The Open Toolkit · Free to print and use. Every practice fits inside your existing agency standards and dive plan. Slow, continuous breathing only — never breath-holding or skip-breathing on scuba. No practice during descents, ascents or gas management: safety is the first mindfulness practice.
Card 05 · One page for guides
正念潛水簡報——帶領者講稿
Open (10 seconds)
「談數字之前，先說一件事：今天我們慢慢潛。這次潛水，沒有任何事需要急著完成。」
Standard briefing
Run your agency briefing exactly as always: site, plan, depth, time, gas, hazards, signals, entry and exit, emergency procedures. Nothing here replaces it.
The three additions
1) Dedicate — “Choose someone or something this dive is for.” 2) The still minute — “At depth, when I give this signal, one minute of nothing. Keep breathing slowly and continuously; hold nothing.” 3) Gratitude — “Before we go up, one silent thanks.”
The safety line, spoken every time
“Breathe slowly and continuously. Never hold your breath. If anything feels off, end the practice and dive normally — safety is the first mindfulness practice.”
Close (10 seconds)
「回到水面後，我們會做一輪簡短的 FFLN：事實、感受、學習、下一步。每項一句話。然後喝咖啡。」
After the dive
邀請大家在日誌留下一句沉靜的話：一個潛點、一個日期、一句水教會你的事。不多寫其他。
Mindful Diving™ · The Open Toolkit · Free to print and use. Every practice fits inside your existing agency standards and dive plan. Slow, continuous breathing only — never breath-holding or skip-breathing on scuba. No practice during descents, ascents or gas management: safety is the first mindfulness practice.