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在太極和正念認知療法的幫助下走出抑郁迷霧——Tina分享抑郁康復(fù)經(jīng)歷

摘要：太極智看起來和太極拳類似，但沒有武術(shù)的部分，練習(xí)者說太極智更注重于培植、循環(huán)、平衡 “氣”
Hello! My name is Tina. And I am both a person who has experienced many an excessive depression. But also has a lot of periods of being very well. And I'm able to learn a lot to help myself in managing any illness that might occur.
 
大家好，我是Tina。我曾經(jīng)經(jīng)歷過嚴重的抑郁，但我也有過許多非常健康的時光。我學(xué)到了很多方法，讓自己好好應(yīng)對可能發(fā)生的疾病。
 
One of the things that I have really learned is such illness whether it's because of things going on in your brain or any part of your body, it's a fine night time that, you know, things do get better. And as we are learning through this organization, it does get brighter. So my message is while you are well to really build up a set of skills that could help you, keep well, so as a preventive measure.
 
我學(xué)到了一樣很重要的東西：不管你患有身體任何部分的疾病還是精神疾病，這只是暫時的黑夜，你知道，事情會慢慢變好的。就像我們在這個過程學(xué)到的，事情一定會向光明的方向發(fā)展。所以我的建議是當(dāng)你能夠建立一些幫助你的技能，就將它們保持下去，作為一種預(yù)防的方法。
 
And things that l have found really valuable have been particular mindfulness based cognitive therapy where you learn to observe ,become aware of your feelings and your thoughts and to see them as a pausing clouds that come and go to create some distance. One of the yoga approaches through medication is another awareness that practice a lot of where you sitting and watch your breath which comes to mindfulness too.
 
我發(fā)現(xiàn)一個十分有價值的療法，那就是正念認知療法，你將通過它學(xué)會觀察、察覺你的感覺和想法，把它們視作停留的云，飄來又飄走，從而創(chuàng)造一些距離。瑜伽療法中的冥想是另一種覺察的方式，你坐下，觀察著自己的呼吸，也帶來正念的效果。
 
But something that I have realized was happening for me personally is that my feelings could possessed regardless of how I might learn to watch my thought. So while I still live in America, I learn to very simple forms of Tai Chi called Tai Chi Chih which is a moving meditation and this really help me by focusing my mind on the souls of my feet while we do very simple movements only 19 to move to learn.
 
但是我在自己身上發(fā)現(xiàn)一件事情：無論我學(xué)會用什么方法觀察我的想法，我的感受也可能變得瘋狂。所以當(dāng)我住在美國的時候，我學(xué)習(xí)了名叫“太極智”的簡單太極。這是一種運動療法，幫助我將我的精神集中到我的腿上。我們只做一些簡單的運動，只需要移動和學(xué)習(xí)19個步驟。
 
So this is the, eh, this is the way that you say Tai Chi Chih. I have an oxford group and you can look up me on the facebook on the Tai Chi Chia Oxford. So one of the benefits I've found is this is that you really by focusing the mind on the souls of your feet, you calm the mind, relax body, and your emotions quieten too.
 
這就是“太極智”的拼寫方法。我有一個牛津小組，你可以在facebook上通過查詢Tai Chi Chih Oxford尋找到我。它的其中一個好處是：當(dāng)你真的將精神集中于你腿部的移動，你的頭腦會變的冷靜，身體變得放松，你的情緒也平靜下來?！究梢姼戒洝?/div>
 
So this is very valuable for me personally as a way of really letting go of any tension and connecting to the ground as well means that you connect with something else like yourself. So your awareness of to practice is much more high importance of seeing colors ,hearing the sounds , come to present moment to awareness . And quieten the busy mind attends to worry about in some host or go over attentions about what's might happen in the future.
 
所以這個方法在幫助我自己克服壓力時非常管用，注意到大地并且與大地連接，意味著你正在和別的什么東西進行聯(lián)系，比如你自己。所以你在練習(xí)時的注意力很重要，看到顏色，聽到聲音，察覺到當(dāng)下的事物。讓你忙碌的大腦平靜下來，不再為事情煩憂，或不停地思考未來會發(fā)生什么。
 
This is a really valuable practice, and any of these mindful approaches that help you learn how to calm everything down, really help, and brighten your day. So keep going, don't be, eh, don't feel that your illness will last, there is a chance to things to get better.
 
這確實是一次珍貴的體驗，任何這些正念的嘗試會幫助你冷靜，真的十分有幫助，而且點亮了你的生活。所以繼續(xù)奮斗吧，不要，不要覺得你的疾病會持續(xù)下去，事情一直有好轉(zhuǎn)的機會。
 
【注】：
 
Tai chi chih (simplified Chinese: 太極智; traditional Chinese: 太極智; pinyin: tàijízhì; Wade–Giles: t?ai4 chi2 chih4) is a series of 19 movements and 1 pose that together make up a meditative form of exercise to which practitioners attribute physical, personal and spiritual health benefits. Some studies[1][2][3] have found the practice to reduce stress and relieve certain ailments.
 
太極智包含19個動作，一個姿態(tài)，是一種冥想的訓(xùn)練，練習(xí)者身體、精神上都會受益。有研究表明這種訓(xùn)練能有效減壓，以及緩解相關(guān)疾病
 
Developed in Albuquerque, New Mexico, in 1974 by Justin Stone (1916 - 2012), tai chi chih has spread mostly through word-of-mouth in a grassroots fashion among practicing individuals.[citation needed] It is now taught and practiced in the US, Canada, France, Italy, New Zealand, Zimbabwe, Namibia and other countries.[citation needed]
 
該練習(xí)法由Justin Stone于提阿爾伯克基提出，太極智經(jīng)口口相傳，廣為流行，現(xiàn)在在美國、加拿大、法國、意大利、新西蘭、津巴布韋，納米比亞等國家均有教授、練習(xí)。
 
Tai chi chih has visual similarities to t'ai chi ch'uan, but no martial arts aspect. According to practitioners, tai chi chih focuses on circulating, developing and balancing chi (in the traditional Chinese concept, a kind of spiritual energy residing in every living thing).
 
太極智看起來和太極拳類似，但沒有武術(shù)的部分，練習(xí)者說太極智更注重于培植、循環(huán)、平衡 “氣”
 
——摘自維基百科
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