1） 每天给你自己一些时间啥事也不做，让心放空。

"Most of our brain activity, and certainly all of our nervous system, operates on a subconscious level," Christine Carter, a sociologist says. "It does not speak in words. It can only talk to you in body sensations and emotions." So stop those numbing behaviors: Put down the phone, and literally stare into space. It could be while waiting in line, or it could be in the shower. Just 20 minutes of open brain time is all you need.

社会学家克里斯汀·卡特称：“我们大多数大脑活动和整个神经系统都在一个潜意识的水平运作着。它不会用言语表达，只能通过肢体的感觉与情绪将信息传达给你。”因此停下做令你无聊的事：放下手机，开始发呆。你可以是在排队或洗澡时做这件事。你需要的只是这20分钟的放空时间。

2) Let yourself feel what you feel. Notice body sensations.

2) 感受到自己的情绪，注意身体的感觉。

Notice what you're really feeling, and where those feelings physically occur. Is it a sad sensation, in your throat? A lonely ache in your stomach? Imagination is useful here, Carter says: Can you give your feelings a color or shape? Michael Leiter, a psychologist recommends recording them in a notebook as they emerge.

注意你真正感觉到了什么以及这些感觉来自身体的哪个部位。你悲伤是因为喉咙不舒服么？你会感到孤单，是因为胃痛吗？这个环节想象力能帮助你。卡特提到，你能给自己的感觉染上一种色彩或赋予其某种形状么？心理学家迈克尔·莱特建议人们在察觉自己的情感产生时，将它们记录在笔记本中。

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