exhale v. 呼气,发出,发散
When the minute is over,ask yourself,"Am I wiling to keep holding on to this negative emotion as I go through the rest of the day?" Once you've allowed yourself to be totally immersed in the emotion and really fell it,you will be surprised to find that the emotion clears rather quickly. If you feel you need to hold on to the emotion for a little longer,that is OK. Allow yourself another minute to feel the emotion. When you feel you've had enough of the emotion,ask yourself if you're willing to carry that negativity with you for the rest of the day. If not,take a deep breath. As you exhale,release all that negativity with your breath. This exercise seems simple---almost too simple. But,it is very effective. 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.
如果你觉得还需要点时间来保持那种情绪，没关系，再给自己一分钟的时间去体会它。 如果你觉得自己已经充分体会了那种情绪，那就问自己是否愿意在今天余下的时间里继续保持这种消极情绪。如果不愿意，那就深呼吸。呼气的时候，把所有的消极情绪都释放出去。 这个方法似乎很简单 – 几乎是太过简单了，但却非常有效。通过给自己空间真正体会消极情绪，你是在处理这种情绪，而不是将其压制下去然后尽量不加理会。