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hly_123
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Self-Healing Basics(e-c)practice

Self-Healing Basics
自我治愈基本技巧

By Christin Snyder

Through this article I would like to explore some very basic methods that can be used to relieve tension, stress, and depression, as well as sharpen intuition, clear the mind, & increase energy. These methods can be used by anyone to help restore a general sense of well-being.

  通过本文，我希望来探索一些用于放松、减压、缓解抑郁；以及锐化直觉，清理思维，提高精力的基本方法。任何采用这些方法能用于回复大体的”心情健康“

***As with all material of this nature it is not intended to diagnose or cure any illness. Conditions requiring medical attention should be treated properly through conventional channels. Please use discretion.***
和其它这类文章一样，本文不是为了要诊断或治愈任何疾病。需要采取医疗的情况应当通过正常途径适当治疗。请使用者自行决定采用。

All beings require equality. There must be a balance between the spiritual, emotional, and physical being. When the balance is off, we are off. We feel the repercussions through physical pain, discomfort, anxiety, anger, and depression. When we go to the doctor to seek pills for physical ailments, typically we are focusing treatment on the symptoms and not the underlying problem. Again, I am not discouraging anyone from going to the doctor, however most doctors would agree that a well-balanced person tends to be a healthier person. Nothing that improves the outlook and helps reduce stress can hurt you.

  一切事物都要求平等。在灵魂、感情和肢体之间必须达到平衡。当平衡失去，我们就会失衡。我们受到身体痛苦、不适、焦虑、愤怒和抑郁的反弹。当我们去医生那里寻药治病的时候，往往都只关注的是病状而不是内在问题。话又说回来了，我并不是在这里要人们不去看大夫，不过大多数医生都会同意平衡的人往往更健康。任何改善前途，帮助减少压力的东西的不会伤害到你。

There are various natural methods that can be used by anyone in even the busiest lifestyles, to help restore a sense of balance. I will be touching on the basics of

以下是各种自然方式。天底下最忙的人都可以采用。它们可以帮助人们恢复平衡。我就来对基本方面略微提一提：

*Light Meditation轻度冥思
*Visualization视觉化
*Affirmations肯定的话
*Journaling日记

Meditation:
冥思

There are many misconceptions about meditation. Many feel it takes a lot of time or that it is a serious religious practice. It definitely does not have to be and is one of the most powerful tools anyone can integrate into their lifestyles. It takes a little effort, but the rewards are immeasurable. The truth is even a moment or two a couple of times a day will allow the mind a chance to regroup. This is particularly helpful for those who suffer from anxiety or problems with short-term memory.

  关于冥思存在着许多误解。许多人认为那是在浪费大量的时间，或认为是宗教色彩浓重的仪式。冥思当然可以不像所说的那样。任何人都能将它引入自己的生活中。它是一个最有效的工具之一。需要你花一点功夫，但能到的无限量的回报。事实上，每天进行一两个片刻的冥思会让你的思维有机会重新组织起来。对于感到焦虑或有短期记忆问题的人们来说会特别地奏效。

Meditation is the practice of stilling the mind, and controlling where ones thoughts flow. Through doing this you can gain a better perspective on situations in your life, as well as become clearer and more focused throughout your daily activities. There are dozens of other benefits to this practice as well, which I cover more in some of my classes.

  冥思其实是让大脑平静下来，控制思维方向。通过冥思，你能从更好的视角观察生活中出现的情况，在一天中头脑更清晰，更专注。除了所说的这些，还有许多其它的好处。我会在课堂上提出。

For beginning meditations I recommend sitting in a comfortable position in a location as free from outside noise as possible. Close the eyes and simply focus on clearing your mind of all conscious thought. If this is difficult you can repeat a word that makes you feel comfortable and at ease. My word is "repose”. If you catch your mind starting to wander gently pull it back to your word or to the stillness. When you first start try doing this for only a minute or two, and then as you do it more you can increase the time. This helps to avoid frustration and will help you stick with it. If you are patient and persistent, you will find that the benefits are well worth the effort. Your mind will thank you for the break.

  要开始冥思，我建议人们坐在一个尽量没有外部噪音的舒适的地方。闭目，把注意力集中来清除一切有意识的思维。如果你感到这很难做到的话，可以重复一个让你感到放松自在的单词。我选的词是“repose"。一旦发现自己思维走神，回到重复这个词上，或回到平静中。第一次的时候，做一两分钟，以后可以把时间延长。这样就能帮助你避免挫折感，而且让你持之以恒。当有了耐心和毅力，你会发现带来的好处是值得的。你的大脑也得要感谢你给它一次休息的机会。

Visualizations:
视觉化

Next I would like to move on to Visualizations. All of us know how to daydream. The truth is when you daydream you are doing a visualization of sorts. You are removing the conscious mind from all the hustle and bustle of its thoughts and placing it somewhere else. In visualization exercises the purpose is to control where you put your thoughts. It can be used to aid in pain relief, depression, (I am seasonally depressed and use visualization therapy a lot to help me get through winter) and in anxiety reduction.

  下面我想来谈谈有关视觉化。我们大家都知道什么是“做白日梦”。事实上你在做白日梦的时候其实就是某种形式的视觉化。我们将有意识的思维从各种熙熙攘攘的”想法“中转移到另一个地方。在视觉化锻炼中，我们是为了控制对想法放置的地方。视觉化能帮助减少痛苦，减轻抑郁，焦虑（我本人周期性地会感到抑郁，视觉化疗法很大地帮助我度过冬天）。

Bring into vision in your minds eye a place that relaxes you, a place that is all your own. It can be an actual place you have been to, or a place you create. This will be your sanctuary. Picture the place in your mind. Now go deeper into the picture. What do you see? Look for the details of your special place. What is the temperature like? If you are outside, how is the weather? What do you hear? What do you smell? Reach out and touch the ground or the floor, what does it feel like? Touch; hear, smell everything here. Spend a minute or two exploring your senses and familiarizing yourself with this special place. Really develop this place to the tiniest details. If it helps you, write a description of it. It is very important to bring it to life in your mind in a way you can always go back to it and see it in its fullest details and unique beauty. This place is the center of your soul, a sanctuary for you where you can relax and be free from everyday worries.

  把“心视”的视线放在一个让你放松的地方，一个属于你自己的地方。这样的地方可以是你在实际中到过或创造出的地方。它就是你的避难所。在头脑里浮现出它的样子。现在，走到近处去看。你看见了什么？找出这个很特别的地方的细节。温度，如果你在外边，天气如何？听到了什么？闻到了什么？伸出手触摸那里的地面或地板，感觉如何？去触摸，去听、去闻那里的每件东西。用一分钟或两分钟来探究你的感觉，让自己熟悉以下着个地方。你要真正地用最细微的细节来构建这个地方。如果有必要，可以写下一段描述文字。让它栩栩如生对于以后总能回到这个地方来说是非常重要。
看清所有细节，和独特的美。这个地方就是你灵魂的中心，一个你放松，远离日常烦恼的避难所。

Affirmations:
肯定的话：

Next I would like to cover affirmations. Affirmations are brief, positive statements developed to help us to reprogram certain parts of our subconscious. We have all heard that inner critic kick in with “ You're not pretty enough, you're not smart enough” etc. This can be a very powerful voice and the more negative thoughts we have the more we feed it.

  下面要告诉你的是”肯定“。肯定是用来帮助我们重新设置特定部分潜意识的简短而积极的话语。人的头脑中都会蹦出”你不够漂亮，你不够聪明“诸如此类的内心批评声。这样的声音很强大。我们的消极想法数目越多，就越给它”火上加油“

Many people are not aware of just how much negativity they consume, self-inflicted or otherwise. I recommend keeping a pen and paper close to you for one hour. During this hour be conscious of your thoughts, as well as external influences. For every negative statement you take in, make a mark on your paper. Once this exercise is finished multiply the number of marks on your page by at least 16, which will give you a small idea of the amount of negativity you are continually bombarded with.

  许多人根本不知道自己吸入了多少负面性，不论是自我施加或其它方式。我建议你在身边1个小时的时间内放上一只笔和一张纸。在这个小时里面，注意你的想法，以及外部印象。当头脑中一出现消极思维，在纸张做上一个记号。结束后立即用记号的个数乘以16.这就大体地告诉了你自己不断受”消极“轰击的程度。

One of the most powerful tools to use against this ingrained negativity is to reprogram our thought patterns. Our subconscious minds don’t care what they are programmed with, negative or positive. When you hear something enough you start to believe it and those negative thoughts can become self-fulfilling prophecies. Our goal here is to fight fire with fire so to speak, and come back at the negatives with positives, almost like reprogramming a computer.

  要对付这种根深蒂固的消极性最为有效的利器之一是重新改造思维模式。我们的潜意识不会在乎到底它们是被改造成“积极”还是“消极”。当对某件事物听到的足够多，你就会去开始相信它。从而，那些消极思维就会成为“自我兑现”的预言。这么说吧，我们的目标是“以火攻火”，用积极的事物向消极的事物做出反应，基本和重行对计算机编程一样。

2007-12-7 04:37 PM

练习翻译？遇到难题？快来翻吧

hly_123
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An affirmation should have the following qualities:
”肯定的话“应当拥有以下特点：

· Must be brief 必须要简短
· Must be concise必须要简明
· Must not have the word no in it or any negative connotations一定不能有“不”或任何消极含义出现
· Must be easy to remember必须要使人容易记忆
· Must be repeated必须要重复地说

An example of a good affirmation would be "I have all I need and I am thankful", or "I love myself unconditionally".

一句好的“肯定的话”可以是“我有我需要的一切，我很感激”或“我要无条件地爱自己”

As a general rule I say to keep the same affirmation going for at least a week. Learn to say it with conviction. Pay attention to what you are saying every time you repeat it. When you have a few minutes to yourself go look in the mirror and say it to yourself and mean it! Yes, you will tell yourself you look silly, that's OK, do it anyway. The more you do the less silly you will feel and the more empowered you become. When we face ourselves we find our true strength!

  一般来说，同一句“肯定的话”应该说一星期。你要学会信服地去说。每次重复的时候你要注意内容含义。如有有几分钟时间，去对着镜子里，带着诚意地说！是，你会自言自己很傻。这没关系。接着做。你做的越多，这种认为自己傻的感觉就越少，你就越感到充满力量。当我们可以面对了自己，就能找到真正的力量！

Journaling:
日记：

I cannot stress enough how much writing helps. There are many different ways to do this, and the best method is to find your own method - one that is comfortable to you, as this is a very intense, very personal experience. When you first start just write/type whatever comes into your head, no matter how silly it might seem. This is the key to unlock the floodgates. Gradually as you get into it and time progresses you will open many doors of self-discovery, and through this begin to regain your balance.

  写作的帮助讲的再多都不算为过。有许多方式--最好的就是找到自己的方式--让你感到适合就行。因为这是一个非常感情强烈、个人化的体验。当你首先开始写/打出头脑中出现的任何东西，不论可能它们有多么的愚蠢。这是打开感情洪水坝的钥匙。随着逐渐习惯和随着时间推移，你就能打开更多自我探索的大门，通过这个过程来重行获得平衡。

To develop a habit of writing set up a 5 – 15 minute period in your day where you sit and write. You can make this a part of your nighttime ritual, or do it first thing in the morning
when all is quiet.

  要培养写东西的习惯，每天设定5-15分钟来坐下来写。你可以让它成为你晚上时间的一部分，或者在早晨安静的时候做的头一件事。

With a little self-discipline and practice you can make yourself a happier more balanced person through just a few simple practices. I know from personal experience that taking time for the Self is so vital to personal empowerment and wellness. It is easy to get so involved in our “roles” that we forget to remember our true Spirit. Take some time for yourself and get to know your own best friend, he/She has been right there with you all along.

  用一点点自律和练习，你就能通过几个简单方法让你更加快乐，更加平衡。根据我的个人经验，给自己时间对个人赋权和状态良好至关重要。人们容易太投入与扮演各种“角色”，而忽视了真正的自我。拿出一些时间给自己，结识自己最好的朋友吧，他/她一直都在陪伴着你。

2007-12-7 04:37 PM

练习翻译？遇到难题？快来翻吧

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