2. Visualize. Let's say you just had a passing thought of how your ex-wife screamed at you two days ago (in front of your son). Okay, you have her picture in your mind, and your son is there next to you, wincing on cue—like father, like son. Change the face of your ex-wife. Put in Santa's face instead. He got the white beard, the big ruby cheeks, the bright red hat with the puffy ball—the whole shebang.
Instead of your ex's sweet raspy voice, you hear Santa joyfully ask you and your son what would make you happy. Santa says, "You name it, you got!" Cut to you and your boy—excited with anticipation.
3. Breathe. Once you have wiggled your way to a happier state of mind, breathe. Breathe deeply three or four times. Focus on you're the breath coming in and your tummy rising. Breathe out, focusing on your body decompressing. Allow you breath to get to a normal, even place so that it feels balanced. Notice an energy moving from inside you, and experience the sensation it brings.
4. Meditate. Allow whatever thoughts you have to be there. If Santa is still there, that's great. If your ex-wife reappeared, so be it. Don't judge the blips of flashing thoughts, simply observe them as if you were on the bleachers at a football game. Know that you have no control over what happens on the field in front of you. Begin to see that there are really no good or bad actions, only different ones. Enjoy the variety and contrast-it makes for an enjoyable game.
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