正念情绪管理初阶课 Beginner Course on Mindful Emotion Management

在情绪来得又快又猛的时代，这门 9 节入门课把正念拆成可练的职场情绪技能：
用 RAIN-S（+ 留白 Space） 稳住自己、看清当下，再用 POISE 决策画布在压力下做出最小明智行动。

In 9 concise lessons, this course turns mindfulness into work-ready emotion skills: use RAIN-S (+ Space) to steady and see clearly, then apply POISE to choose the Minimum Intelligent Action under pressure.

讲师介绍 | Instructor

Joe 是 Zenotal 的创始人。他的使命很简单，却十分有力：帮助人们在 不确定性中找到自在。

在跨国企业担任二十多年高压管理工作后，Joe 亲身经历了持续的压力与变化如何侵蚀清晰度、专注力和情绪稳定。后来他没有选择抗拒不确定性，而是转向研究如何 与之共舞 —— 将正念、认知科学与身心实践结合起来。

Joe 在 牛津正念基金会 完成了 MBCT-Life（基于正念的认知疗法） 的导师培训，同时也是一名 500小时认证瑜伽导师。他的教学风格以循证方法为基础，转化为简单易用的日常工具——让你能够恢复能量、调节情绪、做出清晰的决策，没有行话，没有评判。

Joe 的方法不仅仅是专业经验的积累，更是一种独特的视角：他把 东方智慧 与 西方科学 融合在一起，呈现出务实、人性化、可持续的实践。

Joe is the founder of Zenotal. His mission is simple yet powerful: to help people find ease in uncertainty.

After two decades in high-pressure global leadership roles, Joe experienced firsthand how relentless deadlines and constant change erode clarity, focus, and emotional balance. Instead of fighting uncertainty, he chose to study how to move with it—bringing together mindfulness, cognitive science, and embodied practices.

Joe has trained with the Oxford Mindfulness Foundation in MBCT-Life (Mindfulness-Based Cognitive Therapy for Life) and is also a 500-hour certified yoga teacher. His work translates evidence-based methods into everyday tools—so you can restore energy, regulate emotion, and make clear choices without jargon, dogma, or overwhelm.

What defines Joe’s approach is not just expertise, but perspective: blending Eastern wisdom and Western science into practices that are pragmatic, human, and sustainable.

你将获得 | What You’ll Get

• 9 节视频课程（中文授课，含英文字幕）
  9 video lessons in Mandarin with English subtitles.
• 一页式 Handout：RAIN-S、身体探查检查表、POISE 决策画布、缓冲话术
  A one-page printable handout: RAIN-S, Body-Scan Checklist, POISE canvas, and Buffer Phrases.
• “3 分钟 Reset” / 3-minute Reset link (https://www.zenotal.ai/) for quick stabilization under pressure.

面向人群 | Is This For You?

• 精神压力大、焦虑不安 / 睡眠质量不佳
• 情绪波动影响沟通与决策
• 希望提升情商与人际合作
• 职场人士，想要更成熟、技巧性地与情绪相处
  You’re facing stress/anxiety or poor sleep; reactions derail communication; you want higher EQ and better collaboration; you want a mature, skillful way to live with emotions at work.

课程列表 | Curriculum (9 Lessons)

Lesson 1：开启情绪管理 | Getting Started
核心概念与课程路线图。
Core concepts and the roadmap.

Lesson 2：了解情绪管理 | Understanding Emotions
情绪本质、影响力，正念/冥想如何帮助管理。
What emotions are, their impact, and how mindfulness helps.

Lesson 3：识别情绪 | Recognizing Emotions
识别与命名情绪，提升觉察。
Identify and name emotions to build awareness.

Lesson 4：接纳情绪 | Allowing & Accepting
通过正念练习与情绪和平共处。
Practice acceptance and coexist with emotions.

Lesson 5：探查情绪 | Investigating Emotions
以身体感受深入理解情绪（含“身体探查冥想”练习）。
Use body sensations to understand what you feel (with the Body-Scan Meditation Practice).

Lesson 6：分离情绪（不认同） | Non-identification
从情绪中抽离自我，不再“黏着”。
Step back so you’re not fused with emotions.

Lesson 7：创造空间—作出明智决策 | Space → Wise Decisions
基于 RAIN-S 建立内在空间，用 POISE 选出 MIA。
Build inner Space and use POISE to pick the MIA.
练习：三步呼吸空间
Practice: Three-Step Breathing Space

Lesson 8：创造空间—拿捏职场情绪 | Navigating Workplace Emotions
把工具带入真实职场场景。
Apply tools to real workplace scenarios.

Lesson 9：创造空间—应对职场焦虑 | Working with Workplace Anxiety
聚焦常见的职场焦虑难题。
Tackle common workplace anxiety patterns.
Deep Practice: 正念练习—与挑战性情绪共处
Deep Practice: Mindfulness with challenging emotions.

立即开始 | Start Now

这不是“压住情绪”的课程，而是教你在情绪里保持清醒与选择权：减少反刍、提升自我调节与沟通质量，把平静与力量带回工作与生活。
This isn’t about suppressing emotion—it’s about keeping clarity and choice inside emotion so you ruminate less, regulate better, and communicate more constructively.