Clear your mental space
凈化你的思緒
Think about the last time you felt a negative emotion:
想一想上一次你情緒消沉時的情景：
like stress, anger, or frustration.
壓力，憤怒，或是受挫。
Were you able to think as you were going through that negativity?
當被這些消極情緒占據的時候，你是否還能正常地思考呢?
Today, let me show you a simply but effective exercise to deal with a negative emotion.
今天，想給大家介紹一種對付消極情緒的簡單而又有效的方法。
The next time you find yourself in the middle of a very stressful time, or you feel angry or frustrated, stop!
下一次，當你正處于極端的壓力之下，感覺憤怒或受挫時，馬上停止你正在做的任何事情!
Whatever you’re doing, stop and sit for one minute.
不論你正在做什么，都暫時停下來，靜坐一分鐘。
While you’re sitting there, completely immerse yourself in the negative emotion.
當你靜坐時，請允許你自己完完全全地去感受這種消極的情緒。
Allow that emotion to consume you.
讓這種情緒吞噬你。
Allow yourself one minute to truly feel that emotion.
給自己一分種的時間去真正地感受那種情緒。
Take the entire minute, but only one minute, to do nothing else but feel that emotion.
完完整整的一分種，但只要一分鐘，什么都不要做，只是去感受那種情緒。
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這種情緒，并真正地感受著它，
you will be surprised to find that the emotion clears rather quickly.
你會吃驚地發現這種消極情緒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.
如果你覺得還需要更多一點時間去感受這種情緒，
Allow yourself another minute to feel the emotion.
可以再給自己一分鐘去感受它。
When you feel you’ve had enough of the emotion,
當你覺得已經足夠了的時候，
take a deep breath, as you exhale, release all that negativity with your breath.
深吸一口氣，當你呼氣時，把所有的消極情緒也一起釋放出去。
This exercise seems simple-almost too simple.
這種方法似乎很簡單，幾乎是太過簡單了。
But,it is very effective.
卻非常有效。
By allowing that negative emotion the space to be truly felt, you are dealing with the emotion rather than stuffing it down and trying not to feel it.
通過給自己一定的空間去感受這種消極的情緒，你便可以消除而不是壓抑它或試圖去逃避它。
You are actually taking away the power of the emotion by giving it the space and attention it needs.
你能夠通過給予這種消極情緒所需要的一定的空間和關注而化解它的力量。
When you immerse yourself in the emotion, and realize that it is only emotion, it loses its control.
當你沉浸于這種情緒中時，你會發現它僅僅是一種情緒而已，它也會因此而喪失它的操控力。
You can clear your head and proceed with your task.
于是，你的思緒得到了凈化，你也可以繼續工作了。
