[中] [ENG] 舞動啟迪：從「身」體現自我關懷
文：馮曉瀅
如果您剛好翻到這一頁，我邀請您先放下手上的文本或滑鼠，花三分鐘，好好享受此刻，照顧身心。
回歸此刻：三分鐘呼吸空間
安頓身心。嘗試找到讓您感到輕鬆自在的坐姿，雙腳踏實，雙手輕柔地安放大腿之上， 放鬆眼簾，讓視線下垂。
覺察當下。帶著一絲好奇，留意此刻兩隻腳板和十根腳趾頭著地的感覺，感受身體臣服於地心吸力，重量經由脊柱、盤骨，送到臀部與座位接觸的地方，好好享受整個身體被大地和座椅承托的感覺。
單單觀察任何浮現的念頭、情緒和身體經驗，包括此刻閱讀文字的速度。容許「即係點呀？」或任何批判的聲音存在，嘗試在每一次呼氣時，放開它。
收攝心神。感受空氣從鼻孔進出身體的溫度。一吸一呼。一吸一呼。覺察腹部隨呼吸一升一降，胸腔膨脹、收縮。每個循環有屬於它的快慢、深淺，我們單單觀察，順其自然。分心了不要緊，允許呼吸一次一次帶引我們專注此刻。一吸一呼。一吸一呼。
擴展開去。延續這份純粹的覺察到身體其他角落。稍為開合牙骹，「啊呀～」，身體可能剛好需要打一個哈欠。然後容讓肩頸、手臂、手腕、下肢、腳腕稍作伸展，覺知身體不同部分與呼吸之間的關係。請您按照自己的節奏，在合適的時候張開眼簾，讓光線再次進入視線。
當您再次拿起文本或滑鼠時，容讓呼吸沿著體內每一條管道流通，直達接觸文本或滑鼠的每根手指頭。讓呼吸灌注每一刻。
《DanceHub 2024 - 心靈傾聽者 Mind Listener》
（照片由香港舞蹈聯盟提供 Photo provided by Hong Kong Dance Alliance）
今年春天，我在《舞蹈手札》第26卷1期「舞析身心」專欄中，引述了一次急流中的奇遇，分享「自我關懷」（Self-compassion）的三大元素，以及其應用在舞蹈職涯中的難度和可能性。感謝您在過去三分鐘與其他身處不同時空的讀者共建呼吸空間，這正是修習自我關懷的其中一個元素——覺察當下（Mindfulness）的方法之一：透過專注呼吸，安身、安心。
延續上回有關「甚麼是」（What）和「為甚麼」（Why）自我關懷的討論，本文以舞者「如何」（How）自我關懷為核心，闡述人類與生俱來藉著自我批判、建立自尊感和自我關懷以調節情緒的生理機制，並剖析透過舞蹈動作體現自我關懷的過程。
一、如何感受平和滿足：平衡三大生理本能系統
英國臨床心理學家保羅．吉爾伯特（Paul Gilbert）論述人類用以調節情緒的三種本能系統（2009；2010）：一、危機防禦系統（Threat and self-protection system）；二、尋求資源動機系統（Incentive and resource-seeking system）；三、哺乳類動物的關愛照顧系統（Soothing and contentment system）。在舞者生活中，它們發揮其獨有的功能，觸發不同的生理和心理反應，相互平衡。
面對危機，例如聽到批判自己的身形或能力的說話、長時間高強度的訓練，或與舞伴產生衝突時，身體會本能地感知不愉悅的情緒，包括焦慮、恐懼和憤怒等，並啟動自我防禦機制。交感神經系統（Sympathetic nervous system）活躍起來，體內的腎上腺素（Adrenaline）和壓力荷爾蒙皮質醇 （Cortisol）飆升，引發我們抵抗（Fight）、逃走（Flight）或凍結（Freeze）等不同反應。這些本能反應促進我們在危機中採取行動，保護自己身心免受傷害。
同時，我們受到成功感和愉悅感所推動。每一次隨著節拍起舞、完成更高難度的舞步、在選拔中脫穎而出、照片在個人社交平台上獲得關注時，大腦會釋出神經遞質多巴胺（Dopamine），讓人感到快樂，從而建立自尊感。身體自然依賴愉悅感作為推動力，並追求更多刺激、成就、肯定，以及關係中的親密感。
然而，吉爾伯特指出，以上兩個系統若過於活躍，可能使人長期活在焦慮、亢奮和不斷的渴求中，因而無法感受平和與知足。他提出第三種有助調和上述系統的生理機制——哺乳類動物的關愛照顧系統。當身心接收自己或別人的關顧時，身體會釋出催產素（Oxytocin）和 安多酚（Endorphin），這兩種荷爾蒙使人感到愉快和親密，亦有助舒緩痛楚。給予關愛是人類與生俱來的能力，正如母親本能地餵養呵護哭喊的孩子。在訓練中，舞者追求突破、面對各種競逐和批判，若能適時容許自我安撫和關愛，身心在危機中便感到安定，也無需追趕甚麼。一份平安和滿足便隨之而來，有助我們迎接下一個挑戰。
二、如何體現自我關懷？身體是媒介
我們明白自我關懷的可貴，但現代社會的作息讓人漸漸忘卻如何以慈心（Loving-kindness）關顧自己內心的那個小孩子。幸而，研究顯示自我關顧的能力可以透過自主練習重新建立（Germer & Neff，2015；Neff et al.，2007）。筆者發現，雖然日復日的舞蹈訓練不時激發危機防禦和尋求資源動機系統，對大多數舞者來說，身體卻是比較容易用作啟動關愛照顧系統的媒介。
過去兩個夏天，筆者慶幸蒙香港舞蹈聯盟邀請，主持《心靈按摩師》和《心靈傾聽者》舞蹈／動作治療工作坊，並在過程中與香港舞蹈界的朋友透過肢體互動經驗自我關懷。我們共創安舒的空間，透過回歸簡單純粹的舞動，重新認識自己當下的身體，關顧它，並就不同主題進行探索、遊戲和對話，容許每一個啟迪在舞間浮現。藉著身體舞動體現自我關懷的過程本身會給人帶來啟發。與其稱之為「舞動治療」，我認為「舞動啟迪」（Dance Enlightenment）更能準確地形容療癒背後的效果。我常在工作坊中被朋友們的領悟動容，他們的分享正是體現自我關懷的過程。
《DanceHub 2024 - 心靈傾聽者 Mind Listener》
（照片由香港舞蹈聯盟提供 Photo provided by Hong Kong Dance Alliance）
「從覺察身體律動開始，讓動作引領情緒流出，不加批判地感受它們流動——身體將帶你到目的地。」在去年一次相聚當中，我們透過真實動作（Authentic Movement）連結內在，探索潛意識中那些久違的思緒和回憶。一位共舞的朋友在律動中落下眼淚，她察覺到自己內心所需要的那份關顧和釋放，並分享了以下啟發：「原來自我關懷從覺察痛苦開始」——當身體意識到內在的吶喊，選擇不抵抗、不迴避，反倒讓它透過舞動表達及轉化，自我關懷和療癒的旅程便開展了。
「身體可以透過怎樣的動作，迎接大自然所賜的禮物呢？」在今年五月的一次聚會中，當舞者置身於大自然的意象時，我向大家提出了這個問題。其中一位舞者的重心稍稍從左右腳間轉移，再腳踏實地，打開雙臂，胸腔隨之擴張。他的臉上有踏實溫和的微笑。舞動過後，他說那是他最深刻的片刻，並表示以後願意多張開手臂。在另一次與椅子共舞的聚會中，幾位朋友不約而同地感悟椅子和大地穩紥的承托，為著可以在椅腳和椅腳之間擁有喘息的空間而心存感恩。原來容許自己臣服於外在的承托，也是善待自己 （Self-kindness）的意圖之一。
「我在一瞬間突然想到山間的霧……風起時和太陽出來時會怎樣……很自然地作出回應和動作。那一刻，我感受到身心的自由。」「舞動治療」的空間讓我們成為任何事物和形態，例如無須守規矩的猴子、渴望被愛的小刺蝟、心胸廣闊的山、自由自在的霧……我們在不同時空或多或少經歷過這些意象，也明白其背後蘊含的意義。當身體通過形體動作成為它們，並相伴舞動起來，我們就無分彼此——同是身體，同樣在尋索中，同是喜怒哀樂的載體，充分體現了共通人性（Common humanity）的精髓。
在舞蹈室外，修煉自我關懷的途徑還有許多。通過身體舞動獲得啟發之後，日常生活充滿練習的機會。在繁忙的工作中，不妨留意自己的呼吸和身體狀態，適時停下來休息和放鬆；與人交往時，培養開放的心態，接納自己和他人的情緒，並予以理解和支持；在面對挑戰和失敗時，嘗試放下自我批判，以慈心包容自己，並從中學習和成長。
如此，生活就成了一場無形的舞蹈，而舞蹈則為生活帶來種種啟迪，教導我們承載生命的重量，迎向每一個挑戰。
如讀者想提出任何相關問題或提供回饋意見，可電郵至mindmasseur@gmail.com。
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馮曉瀅 Melody Fung
馮曉瀅博士，香港芭蕾舞團駐團身心康健輔導主任，香港大學博士後研究員，註冊社工。馮氏自小與舞蹈結緣，早年開展與舞者身心健康相關之研究，現於大專院校客席授課，透過研究和實踐舞蹈/動作治療等介入手法，推廣舞者及社群之身心整全健康 (Holistic well-being)。
Dance Enlightenment – Embodying Self-compassion
Text: Melody Hiu Ying Fung
If you have stumbled upon this article in print or online, I invite you to set aside your copy of the journal or your mouse and keyboard, and take three minutes to immerse yourself in a moment of self-care.
Back to the present: Three-minute Breathing Space
Settling the body and mind. Find a comfortable sitting position. Keep your feet grounded and gently place your hands on your thighs. Relax your gaze, let your eyes drop.
Experiencing the present moment. With a sense of curiosity, notice how your feet and toes are in contact with the ground. Feel how your body weight surrenders to gravity, and allow your weight to flow through your spine and pelvis, into your buttocks and the seat of your chair. Enjoy the support of the seat and the earth that carries your entire body.
Simply observe any thoughts, emotions, and bodily experiences that arise, including the pace at which you are reading this text. Acknowledge any critical voices or doubts, and let them go each time you exhale.
Focus yourself through breathing. Feel the temperature of the air as it flows in and out of your nostrils. Inhale, and exhale. Observe how your abdomen rises and falls, and how your chest expands and contracts with each breath. Each cycle has its own rhythm, depth, and pace – simply observe and let it be. If your mind wanders, allow your breath to guide you back to the present. Inhale, and exhale.
Expanding your awareness. Expand your awareness to include other parts of your body. Slightly move your jaw, and let out a sigh. Allow your arms and legs to stretch while feeling the relationship between different parts of your body and your breath. When you are ready, let the light enter your vision again, but only when you are ready.
As you return to reading the text again, let your breath flow through every channel of your body, reaching each fingertip that is in contact with the printed page or your mouse and keyboard. Allow your breath to be present in every moment.
In dancejournal/hk this spring, we explored the concept of “self-compassion”, including its three key elements (mindfulness, being kind to yourself and common humanity), as well as the difficulties and opportunities of applying them in the context of dance. I want to express my gratitude to you for joining me and other readers in creating this breathing space in the past three minutes, despite our separation in time and space. This brief practice allows us to cultivate mindfulness, which is one of the elements of self-compassion, through centering our focus by breath.
《DanceHub 2024 - 心靈傾聽者 Mind Listener》
（照片由香港舞蹈聯盟提供 Photo provided by Hong Kong Dance Alliance）
While the previous discussion on self-compassion focused on the “What” and “Why”, this article delves into “How” self-compassion may be practiced in dance and through dance. The way in which human beings are naturally wired to regulate their emotions through self-criticism, building self-esteem, and self-care will first be elaborated, followed by an illustration of the process embodying self-compassion through dance and movement.
I. How do we cultivate contentment: The physiological underpinning of three instinctive systems
In works dating from 2009 and 2010, Paul Gilbert, a British clinical psychologist, has discussed three instinctive systems that humans rely on to regulate their emotions: 1. Threat and self-protection, 2. Incentive and resource-seeking, and 3. Soothing and contentment system of maternal care for mammals. In a dancer's life, these systems perform distinct functions and stimulate various physiological and psychological responses that can balance each other.
When dancers encounter crises such as criticism of their physical appearance or abilities, long and arduous training, or conflicts with their fellow dancers, their bodies instinctively perceive negative emotions such as anxiety, fear, and anger. This triggers an automatic response that activates the body's self-defense mechanisms through the sympathetic nervous system. Adrenaline and cortisol hormones surge rapidly, preparing the body to fight, flee, or freeze. These natural responses allow dancers to react quickly and protect themselves from potential harm during difficult situations.
Simultaneously, we are driven by the feelings of achievement and pleasure. Whenever we dance to a rhythm or perform more challenging steps, stand out in auditions, or receive recognition on social media, the brain releases the neurotransmitter dopamine, which creates a sense of happiness and builds self-esteem. The body unconsciously relies on pleasure as a driving force that seeks more stimulation, achievement, recognition, and intimacy in relationships.
According to Gilbert, when the two aforementioned systems become overly active, individuals may experience chronic anxiety, excitement, and constant desire, leading to a lack of peace and contentment. He suggests a third physiological mechanism for balancing these systems: the soothing and contentment system which is commonly found in mammals. When individuals receive care and attention from themselves or others, their bodies release oxytocin and endorphins, creating feelings of pleasure, intimacy, and relief from pain. Just as a mother instinctively cares for her crying child, providing care is an innate ability in humans. If this ability is incorporated in dancers’ work and daily lives, a balance between striving for achievement, ongoing competition and criticism, and timely self-care can emerge, bringing a sense of contentment, even in challenging situations.
II. How do we embody self-compassion? The body as our medium
Despite recognizing the value of self-compassion, the demands of modern life can make it challenging to show kindness and compassion to ourselves. Nevertheless, research indicates that we can cultivate loving-kindness through intentional efforts (Germer & Neff, 2015; Neff et al., 2007). Although the process of dance training can sometimes stimulate the crisis defense and resource-seeking motivation systems, the body, for many dancers, can be a powerful medium to activate the caring and nurturing system.
Over the past two summers, the author was privileged to experience moving with others in the Dance/ Movement Therapy workshops – “Mind Masseur” and “Mind Listener” organized by the Hong Kong Dance Alliance. In this series of workshops, we created a safe space for self-compassion practices through movement interactions. We reconnected with our bodies through engaging in simple movements, and explored different themes through movement games and dialogue, allowing the search for inspiration through dance. “Dance Enlightenment” is probably a more accurate name to describe the healing effects behind dance therapy. During the workshops, I was often moved by the insights shared by other participants which demonstrated the process of embodying self-care.
"Begin with bringing awareness to the body's rhythm, let the movement lead the flow of emotions, feel their flow without judgment - the body will guide you to your destination." During a workshop last year, we experienced Authentic Movement, which allowed us to connect with our inner selves and explore long-forgotten memories and emotions in our subconscious. Tears rolled down one participant’s face. She shared the above inspiration, realizing the care and release that her inner self needed. Self-compassion comes with the acknowledgement of pain - when the body recognizes internal suffering, choosing not to resist or avoid it, but rather expressing and transforming it through dance, the journey of self-care and healing begins.
"How could we receive the gifts of nature through movement?" I posed this question during a workshop in May when dancers were exploring natural imagery. One person responded by subtly shifting his weight and then firmly planting his feet on the ground, opening his arms and expanding his chest. He wore a serene smile on his face and later described the experience as profound, expressing a desire to open his arms more often. During another session where dancers used chairs in their movements, many expressed gratitude for the support the chairs and earth provided. Surrendering to external support can be a way to show kindness to oneself.
"While contemplating the fog in the mountains and how it reacts to the wind and sun, I naturally expressed myself through movement. This experience brought a sense of freedom to my body and mind. " Through dance/movement therapy, we have the opportunity to embody various beings, such as mischievous monkeys, love-seeking hedgehogs, open-minded mountains, and carefree mist. These images hold meaning for us all, and by embodying them through movement, we become one with them and each other. We are all seekers, experiencing joy and sorrow together. This is how we embody the essence of our common humanity.
Self-compassion can be practiced in various ways outside the dance studio. Drawing inspiration from movement, every challenge in our daily lives becomes an opportunity for self-care practices. In hectic work environments, try to stay attuned to your breathing and bodily sensations, and to take mindful breaks when necessary to allow for rest and relaxation. When interacting with others, we can adopt an open mind, recognizing and accepting our own and others' emotions, and offering support and understanding. When confronted with challenges and setbacks, try to acknowledge any self-criticism and then let it go. If we embrace ourselves with kindness, and redirect our attention to learning and growth, life becomes a dance that imparts various inspirations, bearing the weight of existence and instilling courage in the face of challenges.
參考文獻 References
Germer, C. K., & Neff, K. D. (2015). Cultivating self-compassion in trauma survivors. In V. M. Follette, J. Briere, D. Rozelle, J. W. Hopper, & D. I. Rome (Eds.), Mindfulness-oriented interventions for trauma: Integrating contemplative practices (pp. 43–58). The Guilford Press.
Gilbert, P. (2009). The compassionate mind. London: Constable.
Gilbert, P. (2010). An introduction to compassion focused therapy in cognitive behavior therapy. International journal of cognitive therapy, 3(2), 97-112.
Neff, K. D., Kirkpatrick, K. L., & Rude, S. S. (2007). Self-compassion and adaptive psychological functioning. Journal of research in personality, 41(1), 139-154.
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Melody Hiu Ying Fung
Company Wellness Counselor, Hong Kong Ballet
Post-Doctoral Fellow, The University of Hong Kong
Registered Social Worker (RSW)
Fung has been connected to dance since childhood and began research related to the physical and mental health of dancers in her early years. She is currently a guest lecturer at higher education institutions, promoting the holistic well-being of dancers and the community through research and the practice of dance/movement therapy.
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