Stage 1: Become aware of your negative feelings and the thoughts which accompany them. Try to verbalise these - if the situation allows it, write them down. 阶段1：逐渐意识到伴随（事件）而来的消极感觉和想法。试着将其表达出来——如果情况允许，将它们写下来。
For example, let’s say you’re driving and stuck in heavy traffic. You might verbalise the feelings “impatience, boredom, anxiety.” You might verbalise the thoughts, “I could be here forever! I’m going to be so late! There are so many places I’d rather be than here!”
比如，你正在开车并且遭遇了严重的堵车。你也许会这样表达自己的感受“没有耐心，无聊透顶，非常焦虑。”也许会这样表达自己的想法，“我可能永远都会停在这儿！我将会迟到很久！我宁愿去很多其他的地方，也比呆在这里强！”
Stage 2: Give your attention to the reality of your situation. Be mindful of your feelings and your surroundings.
阶段2：注意你身处的现实状况。留心你的感觉和周围的环境。
For example, in the traffic jam, be aware of the sensation of your hands as they hold the steering wheel, and your feet on the pedals. Look around you, at the other drivers and cars. Give your attention to the sky, to the buildings and trees at the side of the road.
比如，在拥堵的交通环境中，当你的手握在方向盘上时，你的脚踩在踏板上时，关注手和脚的感觉。看看你的周围，看看其他的司机和车辆。把你的注意力放在钥匙上，放在马路旁边的建筑物和树上。
Stage 3: Replace your negative thoughts with conscious positive thoughts. Ask yourself “What’s really wrong with this situation?”
阶段3：用有意识的积极想法代替你的那些消极想法。问问自己“真正有关系的是什么？”
For example, in the traffic jam, you might have the conscious thoughts: “What’s the problem? I’m sitting down. There are lots of interesting things to look at. It’s a beautiful day, and I’m listening to music on the car stereo. What does it matter if I’m late?”
比如，在拥堵的交通中，也许你可以有意识地这样想：“有什么关系呢？我现在坐着。有很多有意思的事情可以看。这是美好的一天，并且我正在听汽车音响。如果我真的迟到了又有什么关系呢？”
Stage 4: If there is any resistance to it left, let go of the resistance. Don’t mentally push the situation away, welcome it. Embrace the situation.
阶段4：如果还残留一些抵抗的情绪，就由它去吧。不要在心理上把它推远，欢迎它。接纳这种状况。
If you do this, you’ll experience the alchemical power of acceptance, how it can transfer negative moods into positive—or at least neutral—ones.
如果这样做，你将会经历接纳的化学力量，体会到它是如何将消极情绪转化为积极情绪——至少是中立——情绪。
You’ll become powerfully aware that it’s not so much the events or situations in our lives that determine our mood, but our attitude towards them.
你将会意识到，并不是生活中有那么多的事件或情况决定我们的心境，而是我们对待事物的态度决定自己的心境。 作者: h-laoshi 时间: 2015-9-18 08:32
这篇文章对成人有用作者: wyxiahn 时间: 2016-10-26 16:17
谢谢分享作者: netkeychina 时间: 2017-3-27 10:29
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