克服恐惧-控制呼吸并研究恐惧(4)

 克服恐惧

 

Control the breath and investigate thefear.

 

控制呼吸并研究恐惧。

 

Once we acknowledge the presence offear, the second step is to control the breathing so that it becomes slower andgentler.

 

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 howfear manifests in the body.

 

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。

 

As we pay attention to the physical symptoms of fear, we find that the space between ourselves and the emotionincreases. We see the emotion more objectively.

 

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。