【Radio Headspace】英语正念播客｜停止自我批评，自我责备：Tack

【Headspace】Tackle Self-Criticism -文字稿

💡 官方无录音稿， 文稿整理 by 英语播客党，机翻中文，仅供参考

Hello dear friends, it's Rosie. Welcome to Radio HeadSpace and to Monday. It's been a while and I'm so excited to be back. This week is all about self-acceptance and the journey that comes with it. So over the next few days, I'll talk about some tools that have helped me find self-acceptance like grounding techniques, practicing self-compassion, and of course, self-love.

亲爱的朋友们，你好，我是罗西。欢迎来到电台头条空间，周一。有一段时间没回来了，我很兴奋能回来。本周是关于自我接纳和随之而来的旅程。所以在接下来的几天里，我将谈论一些帮助我找到自我接纳的工具，比如着陆技巧，练习自我关怀，当然还有自爱。

So as I was brainstorming ideas on what to share with you all for these episodes, I got to thinking about one of my first experiences speaking in front of a group of people. I was in the second grade and all the children had to share what they had done the weekend prior. Some kids were terrified to speak in front of the whole class, so my teacher, Mrs. Pearson, a yogi, shared a technique for calming nerves. Her remedy was to have everyone stand, put our hands on our bellies, and breathe. I have done the same technique ever since and it's managed to calm my racing heart and refocus my thoughts. And it reminded me of the importance of being in the present moment, accepting what is, and embarking on the journey of self-acceptance.

所以，当我在集思广益，想要在这些节目中与大家分享什么时，我想起了我第一次在一群人面前演讲的经历。我当时上二年级，所有的孩子都要分享他们上个周末做了什么。有些孩子害怕在全班同学面前讲话，所以我的瑜伽老师皮尔森夫人分享了一种镇定神经的技巧。她的补救办法是让大家站起来，把手放在肚子上，然后呼吸。从那以后，我一直在做同样的技巧，它成功地平静了我的心跳，重新集中了我的思想。这让我想起活在当下的重要性，接受现实，开始自我接纳的旅程。

With that in mind, today I'm going to share some ways to help with self-criticism and how to calm that little voice within when it attempts to shake our foundations. So let's get into it.

考虑到这一点，今天我将分享一些帮助自我批评的方法，以及如何在试图动摇我们基础的时候平息内心的小声音。让我们开始吧。

Not too long ago, I found myself in sunny Florida facing an audience of 500 professionals in tech. The task at hand, a keynote speech on how mindfulness can energize their lives. As I prepared to take the stage, the signs of anxiety began to surface. And to top it all off, a critique I had received on a previous speech seemed to echo in my mind, amplifying my insecurities and creating a dissonance that started to consume me. I found myself imagining the worst case scenario. I saw myself fumbling, stuttering, forgetting my lines, and ultimately failing to deliver the speech. My instinctual reaction was to run away to protect myself from potential embarrassment and failure.

不久前，我在阳光明媚的佛罗里达州面对500名科技专业人士。我手头的任务是做一场主题演讲，主题是正念如何让他们的生活充满活力。当我准备上台时，焦虑的迹象开始浮现。最糟糕的是，我在之前的一次演讲中受到的批评似乎在我脑海中回响，放大了我的不安全感，产生了一种开始吞噬我的不和谐。我发现自己在想象最坏的情况。我看到自己笨手笨脚，结结巴巴，忘记台词，最终无法完成演讲。我的本能反应是逃跑，以保护自己免受潜在的尴尬和失败。

But in that moment, I asked myself, what's the worst that could happen? Then I remembered Mrs. Pearson's second-grade class. I placed my hands on my belly and began to breathe into my hands. By leaning into the tactile sensation of my breath against my hands, I managed to ground myself in the present moment, soothing my anxiety and preparing to face the challenge ahead. Did it make the thoughts disappear? No. But by grounding myself in the present moment, it helped me entertain the thought of the worst-case scenario without succumbing to it. It allowed me to acknowledge that even if my fears came true, I could bounce back from them.

但在那一刻，我问自己，最坏的情况会是什么?然后我想起了皮尔森夫人二年级的课。我把手放在肚子上，开始用手吸气。我把身体靠在呼吸的触感上，我努力让自己沉浸在当下，缓解焦虑，准备好面对未来的挑战。它让那些想法消失了吗?不。但通过将自己根植于当下，它帮助我接受了最坏情况的想法，而不是屈服于它。这让我认识到，即使我的恐惧成真了，我也能从恐惧中恢复过来。

I did the speech, and though I didn't remember every word perfectly, it worked. The world did not end, and I even got some really nice feedback afterward from the attendees. So I'm telling you the story to show you that in the face of self-criticism, mindfulness can act as a beacon. It can even guide us back to the present moment and anchor us in self-acceptance.

我做了演讲，虽然我没有完全记住每一个单词，但它奏效了。世界并没有结束，我甚至从与会者那里得到了一些非常好的反馈。所以我给你们讲这个故事是为了告诉你们，面对自我批评，正念可以起到灯塔的作用。它甚至可以引导我们回到当下，锚定我们的自我接纳。

With that in mind, here are a couple of tips to ground yourself instead of catastrophizing when self-criticism creeps up on you. Number one, label your feelings. Naming what you're experiencing can create an emotional distance, reducing the intensity of these feelings. If you feel nervous, say, "I feel nervous." It sounds simple, but acknowledging your feelings can really help you process them. And I'll do a deep dive into the importance of labeling your thoughts later in the week, so stay tuned for that.

考虑到这一点，这里有一些建议，可以让你在自我批评蔓延到你身上时站稳脚跟，而不是陷入灾难。第一，给你的感觉贴上标签。说出你正在经历的事情可以创造一种情感距离，减少这些感觉的强度。如果你感到紧张，就说:“我感到紧张。”这听起来很简单，但承认你的感受真的能帮助你处理它们。我将在本周晚些时候深入探讨给你的想法贴上标签的重要性，所以请继续关注。

Number two, be kind to yourself. Remember, we all make mistakes and experience moments of imperfection. Treat yourself with the same kindness and compassion that you'd extend to a friend. Just think, what would I say to someone I care about in the situation and go from there?

第二，善待自己。记住，我们都会犯错，都会经历不完美的时刻。像对待朋友一样善待自己。想想，在这种情况下，我会对我关心的人说什么，然后从那里开始?

Number three, practice mindful breathing, just like I did. This physical connection with your body can help draw you back to the present moment, quelling the rising tide of panic. And just so you know, we have a great breathing into stress meditation in the app. It's with my good friend Eve. And if you want to incorporate a breathing practice with your kids, the app also has belly breathing with Rosita.

第三，练习正念呼吸，就像我一样。这种与身体的物理联系可以帮助你回到当下，平息不断上升的恐慌。正如你所知，我们在应用程序中有一个很棒的压力冥想呼吸。这是我的好朋友伊芙。如果你想和你的孩子一起练习呼吸，这款应用也有罗西塔的腹部呼吸。

That's it for now. If you want to share your thoughts with me about this episode, be sure to find me on Instagram @ Rosie Costa. Thank you for letting me share, and thank you so much for listening. I'll see you back here soon.

现在就到这里。如果你想和我分享你对这一集的看法，一定要在Instagram上找到我的账号Rosie Costa。谢谢你们让我分享，谢谢你们的聆听。我们很快回来见。