正念潛前簡報工具組。

卡片 01 · 潛水前

抵達

穿戴裝備前，在甲板上留出六十秒。可以朗讀，也可以交給潛水員閱讀。

1. 01A — ACKNOWLEDGE你當下的狀態，不試著讓它變得更好。
2. 02R — RELEASE不必要的緊繃：下顎、肩膀、雙手。
3. 03R — READ環境：水況、風況、入水點、出水點、團隊。
4. 04I — INTENTION你將在這次潛水中練習的一個行為。
5. 05V — VERIFY與您的潛伴一起，依循計畫。
6. 06E — ENTER依照計畫，不超前。

Mindful Diving™ · The Open Toolkit · Free to print and use. Every practice fits inside your existing agency standards and dive plan. Breathe continuously, as your agency taught you — no added breathing technique, never breath-holding or skip-breathing on scuba. No practice during descents, ascents or gas management: safety is the first mindfulness practice.

卡片 02 · 水中

開放式規程

四個步驟。適用於任何潛水、任何訓練機構、任何程度。絕不在任務關鍵階段進行。

1. 01獻給下潛前，在水面上將這次潛水獻給某個人或某件事——接著，專注於下潛本身。
2. 02三次達到中性浮力後，只需留意平常的呼吸——持續呼吸，不延長，也不勉強。
3. 03靜定一分鐘在穩定的位置靜靜覺察，前提是潛水計畫與潛伴的狀況允許——絕不在執行任務時進行。
4. 04感謝潛水後，安全離水時，回想一件值得珍惜的事。

Mindful Diving™ · The Open Toolkit · Free to print and use. Every practice fits inside your existing agency standards and dive plan. Breathe continuously, as your agency taught you — no added breathing technique, never breath-holding or skip-breathing on scuba. No practice during descents, ascents or gas management: safety is the first mindfulness practice.

卡片 03 · 入水前

潛伴約定

五個句子，雙方輪流大聲補完。注意力是共享的資源。

1. 011當我出現這個徵兆，可能需要暫停……
2. 022在水下，讓我全神注意的最好方式是……
3. 033我希望能及早說出的顧慮是……
4. 044當我們任何一人終止潛水時，我們同意……
5. 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. Breathe continuously, as your agency taught you — no added breathing technique, never breath-holding or skip-breathing on scuba. No practice during descents, ascents or gas management: safety is the first mindfulness practice.

卡片 04 · 水面休息

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。

1. 01F — FACTS發生了什麼，是攝影機或儀器能記錄下來的？
2. 02F — FELT你們各自在身體、呼吸、情緒與注意力上，察覺了什麼？
3. 03L — LEARNED什麼帶來幫助？什麼讓覺察變窄？什麼讓你意外？
4. 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. Breathe continuously, as your agency taught you — no added breathing technique, never breath-holding or skip-breathing on scuba. No practice during descents, ascents or gas management: safety is the first mindfulness practice.

卡片 05 · 給引導員的一頁指引

正念潛水簡報——帶領者講稿

Mindful Diving™ · The Open Toolkit · Free to print and use. Every practice fits inside your existing agency standards and dive plan. Breathe continuously, as your agency taught you — no added breathing technique, never breath-holding or skip-breathing on scuba. No practice during descents, ascents or gas management: safety is the first mindfulness practice.