gigi和kendall疏远:激发欢乐记忆

作者:尼古拉斯·布斯曼

翻译：花の雪

You know how certain sounds can remind you of something special in your life? When I was eight, my mother took me to a resort where I stood next to a man making fresh doughnuts while Paul Anka sang "Diana" in the background.Now, whenever I hear this song, it triggers the smell of fresh doughnuts and the memory of that happy holiday.It's the song that triggers the memory. A trigger can be a sound or something visual. It can also be a feeling or action. And believe it or not, it can be a clenched fist.

你知道某些特定的声音是如何激发起你对往事的特别回忆的吗？记得在我八岁的时候，母亲带我到游乐场去玩，就当我站在着一个在做着炸面包圈的男人身旁时，耳边突然响起了保罗·安卡的歌曲《戴安娜》。如今，每当我听到这首歌，新鲜的炸面包圈味和当初的欢乐记忆就会浮现在我脑际。是这首歌曲激发了我的回忆。这种能够激发某种回忆的“开关”可以是一段声音或一种可视化的东西，也可以是一种感觉或行为。信不信由你，它还可以是诸如握紧拳头这样的行为。

Follow the steps below, and you'll see what I mean. Use the hand you write with and clench your fist tightly. Then release. Repeat the action a couple of times. This will be your trigger.

按照以下所列出的步骤你就会明白我所说的意思。拿出你用来写字的那只手，并紧紧地握住拳头。然后慢慢松开。重复这个动作。它就会成为你的“记忆开关”。

1. Pick a Really Useful Attitude—one that you know will be useful when you first meet someone. It can be curious,resourceful, warm or patient, or any attitude you think will work for you. But it must be one that you have experienced at some time in your life and can recall on demand.

1.选择一个有用的态度-----当你初次与某人见面时，这样的态度就会派上用场。它可以是好奇心、敬意、热心或耐心，也可以是其它的你认为会派上用场的态度。不过，那必须是你曾今持有过且现在还可以重新调来使用的那一种态度才行。

2. Find a comfortable spot, quiet and not too bright, where you won't be disturbed for 10 minutes. Sit down, place both feet on the floor, breathe slowly into your abdomen (not your chest) and relax.

2.选择一个舒适的场所，要安静，光线不能太亮，而且那个地方应该是能够让你静静地待上10分钟的地方。坐下来，双脚放在地板上，用你的下腹部（而不是胸部）慢慢地呼吸，放松。

3. Now you're ready. Close your eyes and picture a time in your life when you felt the attitude you have chosen.In your mind's eye, make a picture of this specific event.Put in all the detail you can remember. What was in the foreground and background? Is the picture sharp or fuzzy,black-and-white or color? Is it large or small? Take your time and make it as real as you can. Now step into that picture and look out through your own eyes. Take note of what you see.

3.现在你已经做好准备了。闭上眼睛，然后回想与你先前所选择的那个态度相符的人生片段。让这一特别的情景在你头脑中再现。尽你所能回忆当时的一切细节。在你身前身后都有那些东西？这个画面是清晰的，模糊的，黑白的还是彩色的？花点时间好好地回想下。接着你就可以好好地观察下这幅人生片段，并把你所看到的一切都记录下来。

4. Next, bring up the sounds associated with this picture.Notice where the sounds come from: the left, the right, in front or behind? How loud or soft are they? What kinds of sounds are they? Music? Voices? Listen to the tone and the volume and the rhythm. Listen deeply, and the sounds will come flooding back. Listen to the quality of each sound and try to hear how it contributes to your chosen attitude.

4.接着将与这幅图像相关的声音信息关联起来。并注意这些声音是从哪里传过来的：左边？右边？前面？还是后面？声音是喧闹的呢还是安静的？它们是何种声音？音乐？说话声？注意其音调、音量和节奏。细细聆听，这些声音便会重复回响起来。仔细辨别每一种声音的质感，同时你还有去思考它们是如何影响你所选择的那一种态度的。

5. Bring in the physical sensations associated with the event:the feel of the things around you, the air temperature,your clothing, your hair, what you're standing or sitting on. Next, notice the feelings inside your body. Where do they begin? Perhaps they move around in your body.Move your concentration deep into these wonderful feelings and enjoy them. Ride with them. Notice any smells and tastes that want to be included, and savor them, too.

5.调动你的感官感知周围的一切：对周围事物的感觉、空气温度、你的穿着、你的头发、你所站位置或所坐位置。接着，你要注意你自身内部的感觉。它们的源头是什么呢？也许它们在你身体里蔓延开来。集中注意力体验这些美妙的感觉，并与它们开始一趟奇妙的旅程吧。注意它们给你带来了哪些嗅觉、味觉上的体验，并享受这个过程。

6. With your "outside" eyes still closed, look out through your "inside" eyes again at the scene. Make the pictures sharper, brighter, bolder and bigger. Make the sounds stronger, clearer, purer and more perfect. Make the feelings stronger, richer, deeper, warmer. Follow the intensity of the feelings if they move from one place to another, then loop them back to the beginning and intensify them. Loop them over and over as they get stronger and stronger. Let the feeling flood all over you.

6.当你在闭着眼睛冥想人生的某个片段时，用你的心去感受这个场景：让它变得更清晰生动，让每一段声音变得更清楚纯净，让每一份感觉变得更强烈、丰富、深刻和温暖。跟着你的感觉走，重复感受你的感觉并不断地加强它。当这种感觉变得越来越强烈时，你要一遍一遍去感受它，让这种感觉在你全身蔓延开。

7. Make everything twice as big and strong and pure. Then double it again. And again. Now your whole body and mind are luxuriating in the experience of it all. Seeing it, hearing it, feeling it. Make the sensations as strong as you can, and just when you can't make them any stronger, double them one more time and clench your fist hard and fast as you anchor the height of the experience to your trigger.Feel the sensations pour through you. Intensify them again, then clench your fist at the height of the feelings and release. Relax your hand and feel the sensations pour through your body. Do this one more time, then relax your hand and the rest of your body. Come down in your own time and relax.

7.让每一样东西都变得更强烈、纯净。然后加倍，再加倍。这样你就能够全身心投入到这个过程中去。用你的眼睛去观察、用你的耳朵去倾听、用你的心去感受。尽你最大努力去强化这种感受，当你无法再让它变得更强烈时，你需要做的就是去加倍这种感受的强烈程度然后握紧你的拳头，并让这种体验成为你的“记忆可观”。用心体会你此时此刻的感受。强化这种感觉，并在它达到高潮时握紧你的拳头。慢慢松开你的手掌并用心体会你的感觉。多次重复这一步骤，然后放松你的手掌和身体。用心体会你在此时的感觉，同时也要让自己处在放松的状态。

Wait a minute or so, then test your trigger. Make a tight fist and notice the feelings rush into all your senses. Test it again after a couple of minutes. You are ready to use this Really Useful Attitude whenever you want.

等个一两分钟，然后测试下你的记忆开关。先握紧拳头，然后再感受下这样的举措让你产生了哪些感觉。几分钟过后再测试一遍。无论何时当你想要运用这一有用的态度时，你都已经做好准备了。