30天自我整合练习邀请（练习小组活动）
亲爱的朋友们，
我们希望支持到您继续学习和整合。
我们的经验让我们得知将NVC更深入地整合到生活里，有三个事情是必须做到的：
1、 培养"零步"意识
2、 每日练习
3、 社群支持
这次关注每日练习。
以下是一个简单的日常练习。研究表明，如果你能完成练习，你讲更能获得幸福和适应能力。
我们建议您坚持30天。
非暴力沟通创始人马歇尔卢森堡博士，有坚持写感恩日记的习惯。这里，我们的练习也是受到马歇尔先生的鼓舞。并基于宾夕法尼亚大学博士马丁博士在他的《Flourish》一书中的研究做了相应的修改。
练习步骤如下：
1、 写下某人具体做了什么让你的生活更好。（主要练习观察）
2、 写下别人的行动对你的什么需要做出了贡献。（这帮助建立需要的词汇，培养需要的意识）。
3、 品味一下感受。（帮助你回到当下）。
4、 写下你做了什么，帮助这一行为可能发生。（练习观察，并提升你共享权利和互相依赖的意识）
我们建议每天写三则例子并品味。
例如：
1、 Sean昨天早上给我们叫了出租车去机场。
2、 这让我们安心，得到了支持。
3、 现在我感觉温暖和感激。
4、 品味温暖，享受感恩。
5、 昨天晚上我对他提出了请求，所以这一切发生了。
（练习小组相互支持练习说明：大家无需将感激内容发进来，每日打卡就好。格式：感恩练习打卡第一日
如果希望让大家看看你感恩的内容是否符合练习要求，也可以发进来。
重点在于：1、照顾好自己的需要。 2、知道自己是有选择的。）
（来自Jim&Jori 2018年春季亚洲之行的非暴力沟通工作坊）
Thirty days toward integration
Greetings, friends,
We want to support you in continuing your learning and integration of Nonviolent Communication. If you would enjoy participating, please read on. If not, please feel free to disregard the rest of the message.
Our experience has taught us that three things are necessary to integrate NVC more fully in your life:
1. Cultivating the Zero Step
2. Daily Practice
3. Community
This message focuses on Daily Practice.
Here is a simple daily practice. Research shows that if you follow this practice, you will experience more happiness and resilience.
We suggest you commit to this practice for 30 days.
Marshall Rosenberg, the developer of NVC, cultivated a habit of keeping a gratitude journal. This practice is inspired by Marshalls suggestion. We have modified the practice based on research done at the University of Pennsylvania, reported by Martin Seligman, PhD in his book Flourish.
1. Write down something specific someone did that made your life more wonderful. (This gives you practice making observations.)
2. Write down what need that action contributed to. (This helps build needs vocabulary and needs consciousness.)
3. Write down how you feel RIGHT NOW, as you write the gratitude. (This helps build feelings vocabulary and feelings awareness.)
4. Savor the feeling. (This helps you practice Presence.)
5. Write down what you did that helped to make the action possible. (This gives you practice making observations and increases your awareness of sharing power and interdependence.)
We suggest you write and savor 3 examples per day.
For example:
1. Sean ordered a taxi for us this morning to take us to the airport.
2. This contributed to ease and support.
3. Right now I feel warm and thankful.
4. Savoring warmth, enjoying gratitude.
5. I helped to make this happen by making a request of Sean for help last night.
