Clear your mental space

净化你的思绪

Think about the last time you felt a negative emotion:

想一想上一次你情绪消沉时的情景：

like stress, anger, or frustration¹.

压力，愤怒，或是受挫。

Were you able to think as you were going through that negativity?

当被这些消极情绪占据的时候，你是否还能正常地思考呢?

Today, let me show you a simply but effective exercise to deal with a negative emotion.

今天，想给大家介绍一种对付消极情绪的简单而又有效的方法。

The next time you find yourself in the middle of a very stressful time, or you feel angry or frustrated², stop!

下一次，当你正处于极端的压力之下，感觉愤怒或受挫时，马上停止你正在做的任何事情!

Whatever you're doing, stop and sit for one minute.

不论你正在做什么，都暂时停下来，静坐一分钟。

While you're sitting there, completely immerse yourself in the negative emotion.

当你静坐时，请允许你自己完完全全地去感受这种消极的情绪。

Allow that emotion to consume you.

让这种情绪吞噬你。

Allow yourself one minute to truly feel that emotion.

给自己一分种的时间去真正地感受那种情绪。

Take the entire minute, but only one minute, to do nothing else but feel that emotion.

完完整整的一分种，但只要一分钟，什么都不要做，只是去感受那种情绪。

Once you've allowed yourself to be totally immersed in the emotion and really feel it,

一旦你完完全全地融入了这种情绪，并真正地感受着它，

you will be surprised to find that the emotion clears rather quickly.

你会吃惊地发现这种消极情绪也被迅速地清理出去了。

If you feel you need to hold on to the emotion for a little longer, that is ok.

如果你觉得还需要更多一点时间去感受这种情绪，

Allow yourself another minute to feel the emotion.

可以再给自己一分钟去感受它。

When you feel you've had enough of the emotion,

当你觉得已经足够了的时候，

take a deep breath, as you exhale³, release all that negativity with your breath.

深吸一口气，当你呼气时，把所有的消极情绪也一起释放出去。

This exercise seems simple-almost too simple.

这种方法似乎很简单，几乎是太过简单了。

But,it is very effective.

却非常有效。

By allowing that negative emotion the space to be truly felt, you are dealing⁴ with the emotion rather than stuffing it down and trying not to feel it.

通过给自己一定的空间去感受这种消极的情绪，你便可以消除而不是压抑它或试图去逃避它。

You are actually taking away the power of the emotion by giving it the space and attention it needs.

你能够通过给予这种消极情绪所需要的一定的空间和关注而化解它的力量。

When you immerse yourself in the emotion, and realize that it is only emotion, it loses its control.

当你沉浸于这种情绪中时，你会发现它仅仅是一种情绪而已，它也会因此而丧失它的操控力。

You can clear your head and proceed with your task.

于是，你的思绪得到了净化，你也可以继续工作了。