評論
打印
Identify that one part of the body that is a little bit more tense than the others and focus on it and continue to breath.
找到這個部位，它比其它部位更緊繃，把注意力放在這個部位上，繼續呼吸
Take a deep breath into that part of your body.
深吸一口氣，將氣引至那個部位
And when you let go and you exhale, also let go of the tension that's there. Just relax it.
然后在你放松呼氣的時候，把那種緊繃感也呼出去，放松
And take a few deep breath into that part of your body and relax it and let go.
多深吸幾口氣至該部位，然后放松，呼氣
Return your focus to your breathing. Take a deep breath in.
重新將注意力放在呼吸上，深吸一口氣
Slow gentle quiet long exhale, relaxing with the exhalation.
慢慢的輕輕的靜靜的長長的呼氣
Deep breathing in, deep slow gentle long exhaling.
同時放松，深吸一口氣，慢慢的輕輕的長吐出來
At the end of the next exhalation, gently slowly quietly open your eyes.
在下次呼氣之后，輕輕的慢慢的靜靜的睜開你的雙眼
Once again if the person next to you is asleep, just gently wake them up.
另外，如果坐在你旁邊的人睡著了，請輕輕的把他們叫醒
Tara Bennett Goleman. Tara Bennett Goleman. If someone is speaking in their sleep, please wake them up.
塔拉·班尼特·戈爾曼。塔拉·班尼特·戈爾曼。如果有人還在說夢話，請把他們叫醒
Tara Bennett Goleman, in her book, 'Emotional Alchemy'. Mindfulness means seeing things as they are, without trying to change them.
塔拉·班尼特·戈爾曼在她的《情感煉金術》一書中寫到：專注力意味著看到事物的本來面目，而不是試圖去改變它們
The point is to dissolve our reactions to disturbing emotions, being careful not to reject the emotion itself.
關鍵是要消解我們對負面情緒的反應，而不是抵制情緒
This is what permission to be human is all about.
這就是所謂做人的權利
