4. Control the breath and investigate the fear.
4. 控制呼吸并研究恐惧。
Once we acknowledge the presence of fear, the second step is to control the breathing so that it becomes slower and gentler.
我们一旦承认恐惧的存在,第二步就是控制呼吸,令它变得缓慢而柔和。
With each exhalation, we try to make the exhalation just a little bit longer, and we investigate with curiousity how fear manifests in the body. As we pay attention to the physical symptoms of fear, we find that the space between ourselves and the emotion increases. We see the emotion more objectively.
随着呼气,我们试着让呼气的过程更长一点,我们随着好奇心探索着恐惧是如何在我们的身体上表现出来的。当我们注意到恐惧的生理现象后,我们发现在我们自身和情感之间的空间变大了。我们对待情感变得更加客观了。
5. Visualize a positive outcome.
5. 使一个积极的结果视觉化。
With practice, we can create just enough space between our fearful thoughts and the emotion of fear so that we're able to replace a fearful thought with a positive one. We can visualize a positive outcome for whatever we're about to do.
随着练习的深入,我们可以在我们恐惧的念头和恐惧的情感之间创造出足够的空间,因而我们能够把恐惧的念头转变成一个积极的念头。我们可以使一个积极的结果视觉化,令其成为我们所要做的事。
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