Mindfulness and the Present Moment

本週重點

Overview

💬 English Goal

英文目標

Use the Present Continuous tense (“I am + V-ing”) to describe what is happening right now, and learn key vocabulary for calm and mindfulness: stress, calm, deep breathing, peace, mindful, technique.

🪷 Spiritual Goal

佛學／心靈目標

Understand Mindfulness (Sati) as paying attention to the present moment without judgment. Practice the Mind-Body-Heart connection and deep breathing to settle the restless “Monkey Brain” and ease stress (Dukkha).

單字 Vocabulary

點 🔊 聽發音

聽、跟著念、大聲說三次。

mindful(adj.)	正念的／專注當下的
calm(adj.)	平靜的
stress(n.)	壓力
peace(n.)	安寧／平和
deep breathing(n.)	深呼吸
technique(n.)	方法／技巧
Monkey Brain(n.)	心猿意馬（躁動的心）

句型 Sentence Patterns

Key Patterns

Pattern 1 · What I am doing right now

I am ___ing.

I am breathing slowly.

I am sitting quietly.

I am feeling calm now.

Pattern 2 · He / She / It is doing

The ___ is ___ing.

The monkey is jumping.

My mind is racing today.

Pattern 3 · Asking and answering about now

What are you doing? — I am ___ing.

What are you doing when you feel calm?

I am drawing, and I am taking deep breaths.

✏️ Grammar Focus · Present Continuous (現在進行式)

We use the Present Continuous to talk about what is happening right now — the present moment. The structure is Subject + am / is / are + V-ing: I am breathing. · She is sitting. · The monkey is jumping. The V-ing form means “正在做…”. Use am with I, is with he / she / it, and are with you / we / they.

故事 The Story

Story

Imagine a little monkey living inside your head （心猿意馬）. It never sits still. It jumps from branch to branch — one moment thinking about lunch, the next about a test, the next about a game. This restless, jumping mind is what we call the “Monkey Brain.”

When the monkey jumps too much, we feel stress. Our chest gets tight and our thoughts race. But we do not need to fight the monkey or chase it. We only need to do one quiet thing: notice it. “Oh — my mind is jumping right now.” That noticing, without judging, is Mindfulness (Sati).

Then we take a slow deep breath. We place one hand on our mind, one on our body, one on our heart, and we feel them come together in the present moment. Little by little, the monkey grows quiet, sits down, and rests. We are calm — not because nothing is happening, but because we are fully here, right now.

🤔 Check your understanding

What is the “Monkey Brain”? 什麼是「心猿意馬」？
What is the first step to calm the monkey? 讓心猿安靜的第一步是什麼？
When does your Monkey Brain jump the most? 你的心什麼時候最躁動？

練習 Practice

Homework

Each day this week, journal about one moment of stress and one technique you used to feel calm — using the Present Continuous tense. Choose the tier that fits you. 每天寫一篇，用現在進行式記錄一次壓力與一個平靜的方法。

Beginner 入門

2 sentences

Ages 5–8 · new learners

Write 2 sentences. Use a V-ing form once, and use the word calm or peace. Then draw a picture of your “calm feeling” (or a settled monkey).

ExampleI feel calm now. I am breathing deeply.

Intermediate 中級

4–5 sentences

Ages 9–12 · developing fluency

Write 4–5 sentences using at least 3 new words (stress, deep breathing, mindful). Describe one stressor and one calm action with V-ing.

ExampleToday, I was feeling stress because I was doing my math homework. Now, I am sitting quietly. I am mindful of my body.

Advanced 進階

5+ sentences

Ages 13–16 · fluent speakers

Write 5+ sentences with a complex structure (when, while, although) and a personal 3-step calmness strategy. Explain your “Monkey Brain.”

ExampleMy Monkey Brain is jumping a lot when I am preparing for tests. First, I am taking deep breaths. Secondly, I am stopping my thoughts. Lastly, I am smiling to release the pressure.

小考 Mini Quiz

Check Yourself

選出最適合的答案，點選後會看到解析。

Question 1 of 10

Which word means “平靜的 / not stressed”?

Correct: C. Calm means peaceful and relaxed (平靜的). Stress = 壓力; technique = 方法.

Question 2 of 10

The Present Continuous describes actions happening…

Correct: B. “I am + V-ing” describes what is happening right now — the present moment.

Question 3 of 10

Choose the correct Present Continuous sentence.

Correct: A. The pattern is am / is / are + V-ing: “I am breathing slowly.”

Question 4 of 10

Fill the blank: “The monkey ___ jumping.”

Correct: D. Use is with he / she / it (a monkey = it): “The monkey is jumping.”

Question 5 of 10

In English, the “Monkey Brain” (心猿意馬) means our…

Correct: C. The “Monkey Brain” is a picture of the uncontrolled, restless mind that jumps from thought to thought.

Question 6 of 10

What is the first step of Mindfulness (Sati) when the monkey jumps?

Correct: A. Mindfulness means simply noticing what the mind is doing right now, without judgment — then returning to the breath.

Question 7 of 10

Which is a healthy technique to calm down?

Correct: B. Deep breathing (深呼吸) is a wholesome technique that replaces restless stress with calm — it is Right Effort.

Question 8 of 10

Mindfulness (Sati) means paying attention to the present moment…

Correct: D. Sati is paying gentle attention to the here-and-now without judgment — not punishing yourself for being distracted.

Question 9 of 10

Answer the question: “What are you doing now?” →

Correct: C. To describe what is happening now, use the Present Continuous: “I am sitting quietly.”

Question 10 of 10

Why do we calm the Monkey Brain with the breath?

Correct: B. Coming back to the breath brings us into the present moment, softening stress (Dukkha) and restlessness with peace.

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