观察感受

许多不成熟行为的根源是一种逃避不愉快感受的冲动。 练习观察自己的感受是自我完善的基础 – as well as being one of the most natural, simple and actually pleasant exercises of self-awareness. I cannot emphasize enough how important it is. You can practice this at any time, in most circumstances and situations. Not only you will not lose awareness of the world around you; it will probably improve.

Remember moments when you felt in great danger: probably you felt like time was running much slower, your focus sharpened and your actions became better coordinated. This is a spontaneous increase of awareness. We cannot stay in such a state for long, it is too tiring – but we can practice it consciously.

这样一项简单的工作可以产生深远的影响 福利:

– intimacy with your own feelings and 增强自我接纳.接受自己的感受会让你减少对不愉快感受的恐惧（因为你能体验到自己比想象中更能应对这些感受），并能 将许多子人格整合为一个平衡的整体;

– developing 韧性、内在力量和对自己的信任当你面对不愉快的社交场合时，这种平和与值得的感觉会帮助你，让你更容易应对生活中的任何危机；

– functioning in the world with 完整性、真实性和中心性不做作，不夸张。不再需要面具和机器人式的条件反射。这是 质量关系 并赢得情感成熟的人的赞赏；

– quickly recognizing and clearly 表达微妙的感受和需求 在与他人交流时，甚至在大多数人都会失去中心，让外界影响支配自己行为的情况下；

– 识别他人的微妙信号 通过提高对相互交流细节的认识；

– deeper 存在和认识 的 现在 以及更强的从每种情况中学习的能力，从而充分利用生命中的每一刻；

– strengthening of 直觉 由于注意到了微妙的情感信号并将其口头表达出来；

– increased 创意 原因同上；

– increased ability to recognize and follow your 物质需求 (如食物、运动、休息等），并认识到进行特定活动的冲动，这可以帮助您实现和谐流畅的生 活，并增加 生产力.当你听从身体和感觉发出的健康信息时，你几乎不可能偷懒！当我真正遵循这一原则时，我往往能用最少的时间完成最多的工作，甚至乐在其中。与此相反，理性的自我控制会让许多类型的工作感觉强加于人或负担沉重；

– easier application of any method of self-improvement, through 更好地反省 并增强意识。这对侧重于探索记忆和潜意识的系统尤其有帮助；

– increased 坦诚 并大大减少了自我欺骗，从而减少了不必要的行为；

– ability to 认识并享受愉快的感受.(我们越能意识到自己的所有感受，就越能意识到愉快的感受。那些压抑自己的情绪、过度理性的人，很少能够充分享受快乐的时刻）；

– feeling 独立于他人和环境感觉自己能更好地满足内心的需求，而不是依赖他人，把自己的责任推给他人。

The results are therefore worth the effort and time invested! You can start immediately without any foreknowledge or preparations. You do not need a specific space, equipment or setting – all you need is yourself and motivation for long-term daily practice.

如何进行练习？

Sit and relax at any time of day when you have some time (with some practice, you’ll eventually be able to do it for a very short time too, even automatically in the background of your mind). Pay attention to your body. Notice 如何通过身体感知情绪: perhaps through feelings of warmth or chill, pain, pressure, pangs or comfort. Notice how your thoughts trigger physiological responses; even if it might be difficult to recognize in the begginning, with time you’ll notice how such physiological reactions often influence new thoughts. The result is subtle inveawing of emotions and thoughts.

Keep on simply observing what is going on in your body and emotions. Don’t try to explore it in detail at this point. Don’t try to hold on to any emotion, or to make them stronger or weaker. 接受并放手.注意它们是如何流动的，如何相互跟随的。以后还有机会探索和改变它们。但首先，你需要培养意识。

Don’t identify with any emotions, especially if it’s unpleasant. Notice, accept, let go. Imagine you are standing in a river: you are not letting it carry you away, but you are aware of the flow. You feel it, but you don’t try to hold it back or change its direction. Once you are able to feel 同时有几层不同的情感, as well as emotional impulses that only last a second or less, you’ll know you are doing well. This will be a good time to focus on exploring the roots of chronic emotions you want to change.

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