exhale v. 呼氣,發(fā)出,發(fā)散
When the minute is over,ask yourself,"Am I wiling to keep holding on to this negative emotion as I go through the rest of the day?" Once you've allowed yourself to be totally immersed in the emotion and really fell it,you will be surprised to find that the emotion clears rather quickly. If you feel you need to hold on to the emotion for a little longer,that is OK. Allow yourself another minute to feel the emotion. When you feel you've had enough of the emotion,ask yourself if you're willing to carry that negativity with you for the rest of the day. If not,take a deep breath. As you exhale,release all that negativity with your breath. This exercise seems simple---almost too simple. But,it is very effective. By allowing that negative emotion the space to be truly felt,you are dealing with the emotion rather than stuffing it down and trying not to feel it.
如果你覺得還需要點時間來保持那種情緒，沒關(guān)系，再給自己一分鐘的時間去體會它。 如果你覺得自己已經(jīng)充分體會了那種情緒，那就問自己是否愿意在今天余下的時間里繼續(xù)保持這種消極情緒。如果不愿意，那就深呼吸。呼氣的時候，把所有的消極情緒都釋放出去。 這個方法似乎很簡單 – 幾乎是太過簡單了，但卻非常有效。通過給自己空間真正體會消極情緒，你是在處理這種情緒，而不是將其壓制下去然后盡量不加理會。