The positive or negative energy an emotion generates has a real and measurable impact on our bodies. The act of writing allows us to physically¹ release some of that charge much in the same way we release tension during sex. Burning the page, which happens at the end of the exercise, allows us to purge² even more of that charge and serves as a symbol of letting go. If you can release negative energy on a regular basis, it doesn't accumulate. You could look at this exercise as an act of freedom. Whenever you release your emotions, you lighten your burden so you don't have to carry it with you to your next experience.

情绪所产生的积极或消极能量对我们的身体有着真实而重要的影响。写作能让我们释放身体情绪，就像发生性关系能释放压力那样。在练习的最后烧掉所写内容，能让我们释放更多的消极情绪，也是放手的一个象征。如果你能经常性的释放负面情绪，那这种情绪就不会堆积。你可以将这种练习视作自由之举。释放情绪的时候，你就会减轻自己的压力，所以你无需带着压力开始下一段历程。

This exercise works best if you just keep writing and don't stop to think about what you'll write next or self-edit. Forget about punctuation³ or making your handwriting pretty, even legible. In fact you may get to the point where your emotions are flowing so fast and furiously that you can't even write real words.

如果你在写的过程中不会停下来思考下面该写什么，也不会自己修改，那么这样的练习会达到最佳效果。别想着标点符号或写一手好字了，甚至都不用看得懂。事实上，当你的情绪快速高涨，甚至你都无法写出真正的单词时，你就能领会这个意思了。

That's great. Just keep the pen in contact with the paper and let the thoughts roll out of you. This isn't a time to be polite or fair. This is your side of the story. Also, at the end of the exercise you'll be destroying the pages you've written, so as you write there's no reason to worry about anyone else reading them.

这很棒。继续保持笔与纸的接触，让思绪流出。现在不是礼貌或公平的时候。这是你的故事。而且，练习的最后，你得毁掉你写的内容，这样你就不用担心会有别人看你的故事了。

Directions

指示

Before you begin, get a notebook and pen and find a quiet place where you won't be disturbed. Sit down and set a timer for twelve minutes. Open your notebook and simply start writing about whatever is disturbing your peace. It could be your health, job, finances, personal relationships, or anything else. Don't think about it too much-just start.

开始之前，准备好一本笔记本、一支笔，找一个安静的，不会被打扰的地方。坐下来，设个12分钟的闹铃。打开笔记本，开始写下扰乱你内心平静的内容。可能是健康、工作、财务、个人感情或其它任何事情。别想太多--开始写吧。

At the end of twelve minutes, stop writing. Immediately take the pages to a secure, nonflammable area like a concrete patio⁴, your driveway, fireplace, or barbecue and set them on fire. Don't just tear them up. Fire is transformative and cleansing⁵. Your goal is to neutralize⁶ the negative energy, and fire does that by changing the chemical composition of the paper to ash.

12分钟后就不要再写了。立马把写的内容带到一个安全的、不易燃烧的地方，比如混凝土天井、车道、壁炉或烧烤区，然后烧掉它们。不要只是把所写内容给撕了。火象征着变革与清洗。你的目标就是中和负能量，而火可以通过将纸张中的化学物质变为灰烬做到这一点。