正念潜前简报工具包。

卡片 01 · 潜水前

抵达

穿戴装备前，在甲板上留出六十秒。可以朗读，也可以交给潜水员阅读。

1. 01A — ACKNOWLEDGE你此刻的状态，不试图让它变得更好。
2. 02R — RELEASE不必要的紧绷：下颌、肩膀、双手。
3. 03R — READ环境：水况、风况、入水、出水、团队。
4. 04I — INTENTION你将在本次潜水中练习的一项行为。
5. 05V — VERIFY与你的潜伴一起，依照计划。
6. 06E — ENTER遵循计划，不超前行事。

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 02 · 水中

开放协议

四个步骤。适用于任何潜水、任何培训机构、任何级别。绝不在关键任务阶段进行。

1. 01献给下潜前，在水面将这次潜水献给某个人或某件事——然后将注意力转向下潜本身。
2. 02三次保持平常的呼吸，达到中性浮力后，只需觉察——呼吸连续，不延长，也不强求。
3. 03静下来的一分钟在状态稳定时，安静地留意周围，前提是潜水计划和潜伴的情况允许——绝不在执行任务时进行。
4. 04感恩潜水后，安全离水时，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

潜伴约定

五句话，双方轮流大声补全。注意力是共享的资源。

1. 011当我出现……时，可能需要暂停一下
2. 022在水下，最能让我全神贯注的方式是……
3. 033我希望能尽早说出的一个顾虑是……
4. 044当我们任何一人结束潜水时，我们同意……
5. 055我们将共同坚持的一项环保行为是……

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 — 潜后复盘

水面休息不只是两次潜水之间的空档。潜水的体验在这里沉淀，成为你的一部分。

1. 01F — FACTS发生了什么，是相机或仪器可以记录下来的？
2. 02F — FELT你们各自在身体、呼吸、情绪和注意力上觉察到了什么？
3. 03L — LEARNED什么有所帮助，什么让觉察范围变窄，什么让你意外？
4. 04N — NEXT下一潜要做的一项调整。

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 · 给向导的一页指南

正念潜前简报 — 带领者引导词

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.