晚安，內在批判者｜從睡眠掙扎走向自我慈悲工作坊

深夜輾轉反側時，大腦是否總是不停出現批判與焦慮的聲音？「為什麼還不睡？」、「明天又要沒精打采了……」——很多時候，讓我們無法入睡的，往往是這種對睡眠困難的掙扎與自我自我評判。

當睡眠出現困難時，如果我們先不急於強制改變，而是帶著一點好奇與自我慈悲，去看看自己正在經歷什麼，會發生什麼？

本工作坊由教育心理學家及靜觀導師 Dr. Jessie Chow 親自帶領（Andrew Bakaki 隨堂導航），以體驗式靜觀與自我慈悲練習，邀請你放慢腳步，覺察自己如何面對疲倦、清醒、想法與身體感受。學習以更多好奇、溫柔與自我慈悲陪伴自己，減少與當下經驗的對抗，重新發現「休息」可以是什麼，為身心開闢一條通往深層放鬆與優質睡眠的道路。

三大核心方向

• 自我覺察（Self-Awareness）：覺察與睡眠有關的想法、情緒、身體經驗，以及我們慣常的反應與評判方式。
• 自我慈悲（Self-Compassion）：探索如何以溫柔、接納及共同人性（Common Humanity），為自己提供另一種面對睡眠困難的慈悲態度。
• 允許與休息（Allowing & Rest）：探索如何減少與當下經驗的對抗，欣賞身體一直以來的陪伴，允許自己安然休息，而不把休息變成另一項需要完成的「任務」。

導師團隊

• Dr. Jessie Chow：教育心理學家、靜觀導師
• Andrew Bakaki ：國際認可靜觀導師

適合對象

• 受失眠、睡前多夢或睡前腦袋不停評判/過度運轉（Overthinking）困擾的你
• 面對睡眠壓力容易感到焦慮、自責或挫敗的都市人
• 關注睡眠品質、想學習體驗式靜觀與自我慈悲技巧的你

工作坊詳情

• 日期：2026年10月10日（星期六）
• 時間：16:00 – 17:30（1.5小時）
• 地點：Waterfall 奧運會所 / 港島東會所
• 名額：{depends on the size of yoga room, each person has 1 yoga mat}人（先到先得，額滿即止）

費用

• Waterfall 會員：$280（或憑會員優惠券免費兌換）
• 非會員：$338

條款和細則

1. 如參加者因個人原因未能參與課堂，該課堂將不獲補堂、退款或以其他形式補回。
2. 每個工作坊名額共 12 名，6 人成班，額滿即止。
3. 如課堂因惡劣天氣或其他原因由 Waterfall Sports & Wellness 方取消，課堂將會順延或補堂，詳情將按實際情況另行公佈。
4. Waterfall Sports & Wellness 保留最終決定權及更改條款細則之權利而不作另行通知。

GOODNIGHT, INNER CRITIC: From Sleep Struggle to Self-Compassion Workshop

When lying awake at night, does your mind start racing with frustration or judgment? “Why can’t I fall asleep?” or “Tomorrow is going to be ruined…” Often, it is not just tiredness that keeps us awake, but our internal struggle and judgment against sleep difficulties.

What happens when we become curious about how we relate to ourselves when sleep feels hard, rather than trying to force sleep or immediately fight what we are experiencing?

Led by Educational Psychologist & Mindfulness Teacher Dr. Jessie Chow (accompanied by Andrew Bakaki), this experiential workshop offers a gentle invitation to pause, notice, and explore—with greater curiosity, kindness, and self-compassion. Through practical mindfulness and self-compassion practices, participants will discover a gentler way of meeting tiredness, wakefulness, thoughts, and bodily sensations, softening the internal struggle and opening a pathway toward genuine rest and recovery.

Three Core Areas

• Self-Awareness: Exploring our thoughts, feelings, bodily sensations, and habitual responses around sleep struggles.
• Self-Compassion: Discovering how kindness, acceptance, and a sense of common humanity offer a compassionate alternative to inner criticism.
• Allowing & Rest: Learning to soften the struggle against insomnia, appreciate the body, and allow moments of rest without turning rest itself into another task to accomplish.

Instructors

• Dr. Jessie Chow: Educational Psychologist & Mindfulness Teacher
• Andrew Bakaki: Certified Mindfulness Teachers

Who Is This For

• Anyone struggling with sleeplessness, late-night anxiety, or a self-critical overactive mind at bedtime
• Individuals feeling frustrated, stressed, or defeated by sleep challenges
• Anyone seeking evidence-based mindfulness and self-compassion tools to cultivate deep rest and well-being

Workshop Details

• Date: Saturday, 10 October 2026
• Time: 16:00 – 17:30 (1.5 hours)
• Location: Waterfall Olympic Club / Island East Club
• Capacity: {depends on the size of yoga room, each person has 1 yoga mat} (first-come, first-served)

Fees

• Waterfall Member: $280 (or redeemable with Membership Coupon)
• Non-Member: $338

Terms & Conditions

1. If a participant is unable to attend for personal reasons, no make-up classes, refunds, or compensation will be provided.
2. Maximum capacity is XX participants, with a minimum of 6 required to proceed.
3. If canceled by Waterfall Sports & Wellness due to weather or unforeseen circumstances, classes will be rescheduled or refunded accordingly.
4. Waterfall Sports & Wellness reserves the final right of decision and to amend terms without prior notice.