1
00:00:02,702 --> 00:00:03,837
天使之心

2
00:00:04,170 --> 00:00:05,105
30

3
00:00:05,372 --> 00:00:07,674
如何覺察與管理自己的情緒

4
00:00:08,208 --> 00:00:10,777
你們好，我是***團的***上師

5
00:00:11,411 --> 00:00:13,413
今天要談的主題是

6
00:00:13,413 --> 00:00:16,182
「如何覺察與管理自己的情緒」

7
00:00:16,716 --> 00:00:18,284
看到這個主題

8
00:00:18,318 --> 00:00:20,553
你們第一個反應是不是說

9
00:00:20,587 --> 00:00:22,589
情緒還需要覺察嗎

10
00:00:23,123 --> 00:00:25,025
情緒浮現出來時

11
00:00:25,058 --> 00:00:27,527
酸甜苦辣點點都在心頭

12
00:00:27,560 --> 00:00:29,262
怎麼還需要覺察

13
00:00:29,763 --> 00:00:32,966
別急，且看上師慢慢說下去

14
00:00:33,600 --> 00:00:35,669
情緒在你們的心理學

15
00:00:35,702 --> 00:00:38,004
指的是由外在的刺激感官

16
00:00:38,038 --> 00:00:40,640
或是由內在升起的某種感覺

17
00:00:40,674 --> 00:00:42,742
進而引起的身體反應

18
00:00:42,776 --> 00:00:47,447
包括了喜、怒、哀、樂、愛、惡、慾等

19
00:00:47,947 --> 00:00:51,184
很多時候在你們情緒翻湧的當下

20
00:00:51,217 --> 00:00:55,021
往往揉合很多錯綜複雜的情緒翻攪在一起

21
00:00:55,021 --> 00:00:57,257
所謂的五味雜陳在心頭

22
00:00:57,290 --> 00:01:00,760
難以言述，大概就是這種感覺的形容

23
00:01:01,227 --> 00:01:04,130
但這種情緒還算是外顯性的

24
00:01:04,164 --> 00:01:05,432
容易察覺

25
00:01:05,465 --> 00:01:08,735
你們有時候很多情緒卻是藏在內裡

26
00:01:08,735 --> 00:01:10,270
暗積在心頭的

27
00:01:10,270 --> 00:01:13,373
可能連你們自己都未必能察覺得到

28
00:01:14,007 --> 00:01:16,376
當情緒是表張性的時候

29
00:01:16,409 --> 00:01:20,980
情緒一來，你大哭、狂吼、暴怒、尖叫

30
00:01:21,014 --> 00:01:22,849
在情緒湧起的當下

31
00:01:22,882 --> 00:01:25,285
你們感覺自己與理智脫勾

32
00:01:25,318 --> 00:01:28,054
像被另一個陌生恐怖的自我掌控

33
00:01:28,088 --> 00:01:29,622
情緒爆炸之際

34
00:01:29,622 --> 00:01:31,791
你就像凌空飛過的戰機

35
00:01:31,791 --> 00:01:34,627
將自己的怒火如炮彈到處轟炸

36
00:01:34,627 --> 00:01:38,365
直到回過神來才驚覺爆炸現場一片狼藉

37
00:01:38,998 --> 00:01:41,701
如果你剛好在一個獨處的空間

38
00:01:41,735 --> 00:01:45,505
你只需慢慢整理你自己製造的混亂就可以

39
00:01:45,538 --> 00:01:47,507
但若是剛才的爆炸現場

40
00:01:47,540 --> 00:01:50,043
還有無辜的路人甲乙丙存在

41
00:01:50,076 --> 00:01:52,078
可就真的是殃及無辜

42
00:01:52,712 --> 00:01:54,381
輕則道歉了事

43
00:01:54,381 --> 00:01:57,183
重則眾叛親離、備受指責

44
00:01:57,183 --> 00:02:00,153
可能造成關係上難以彌補的裂縫

45
00:02:00,186 --> 00:02:02,622
真可謂是付出慘重的代價

46
00:02:03,189 --> 00:02:05,759
而另一面隱化性的情緒呢

47
00:02:06,393 --> 00:02:09,129
有些人在面對衝突場面時

48
00:02:09,129 --> 00:02:11,731
會習慣性地將情緒給壓抑住

49
00:02:11,765 --> 00:02:13,199
沒表現出來

50
00:02:13,199 --> 00:02:16,036
讓人感覺這個人好像很有修養

51
00:02:16,036 --> 00:02:17,237
脾氣很好

52
00:02:17,237 --> 00:02:19,072
不管發生什麼事情

53
00:02:19,105 --> 00:02:22,942
你都很難從他臉上看出一丁點的難過與不悅

54
00:02:22,942 --> 00:02:25,945
殊不知這種人往往是深水炸彈

55
00:02:25,979 --> 00:02:28,848
在內心深處情緒積壓到一定程度

56
00:02:28,882 --> 00:02:31,951
才會在自己的情緒核心中央爆炸

57
00:02:31,951 --> 00:02:34,421
輕則憂鬱，重則罹癌

58
00:02:35,121 --> 00:02:37,123
你們有些人遇事狂暴

59
00:02:37,123 --> 00:02:39,492
情緒一來會不慎殃及無辜

60
00:02:39,526 --> 00:02:41,728
把自己應該消化的情緒

61
00:02:41,761 --> 00:02:43,229
丟給別人承擔

62
00:02:43,229 --> 00:02:45,298
這是不負責任的表現

63
00:02:45,899 --> 00:02:49,469
而有些人則是習慣性地跟你賭氣冷戰

64
00:02:49,502 --> 00:02:51,304
心裡有氣也不說

65
00:02:51,338 --> 00:02:54,307
以冷暴力的言行對待身邊其他人

66
00:02:54,307 --> 00:02:56,543
像這樣類似的情緒處理

67
00:02:56,543 --> 00:02:57,977
都是不健康的

68
00:02:58,645 --> 00:03:00,780
情緒該是流動的能量

69
00:03:00,814 --> 00:03:02,415
它需要在你的感官中

70
00:03:02,415 --> 00:03:04,784
充分被看見與表現出來

71
00:03:04,818 --> 00:03:06,920
你無須壓抑自己的情緒

72
00:03:06,953 --> 00:03:08,955
把自己搞得內傷加劇

73
00:03:08,955 --> 00:03:12,058
旁人還一頭霧水不明白你在氣什麼

74
00:03:12,058 --> 00:03:13,960
但你也不用情緒一來

75
00:03:13,993 --> 00:03:17,430
就手上端著機關槍，見人就掃射

76
00:03:17,964 --> 00:03:20,500
面對情緒與覺察的第一步

77
00:03:20,533 --> 00:03:22,836
就是當出現某個情境時

78
00:03:22,869 --> 00:03:26,339
你要抓住心中第一個湧現的感覺是什麼

79
00:03:26,373 --> 00:03:28,908
接著你也許會戲劇化地發展

80
00:03:28,908 --> 00:03:30,944
當第一個情緒出來時

81
00:03:30,977 --> 00:03:33,947
緊接著第二個與第三個不同的情緒

82
00:03:33,980 --> 00:03:36,649
也已蓄勢待發準備讓你看見

83
00:03:37,150 --> 00:03:39,052
情緒湧生的當下

84
00:03:39,085 --> 00:03:42,255
你或許沒辦法抓住第一個警報的哨聲

85
00:03:42,288 --> 00:03:44,624
但接下來浮現的其他情緒

86
00:03:44,657 --> 00:03:46,126
你一定能察覺

87
00:03:46,793 --> 00:03:48,328
面對情緒時

88
00:03:48,361 --> 00:03:50,463
你可以試著這麼問自己

89
00:03:50,964 --> 00:03:53,299
我為什麼要感覺不舒服

90
00:03:53,900 --> 00:03:56,836
讓我感覺不舒服的原因是什麼

91
00:03:57,370 --> 00:04:00,206
我現在所感受到的情緒是什麼

92
00:04:00,707 --> 00:04:04,044
我應該用什麼樣的反應表達我的情緒

93
00:04:04,711 --> 00:04:06,579
接下來我該怎麼做

94
00:04:07,113 --> 00:04:08,815
難道這件事情

95
00:04:08,815 --> 00:04:12,118
我一定要潑婦罵街似的與人嘶吼對罵嗎

96
00:04:12,686 --> 00:04:15,689
自己都知道嗓門大不代表你有理

97
00:04:15,689 --> 00:04:18,158
確定自己只能用這種方式

98
00:04:18,191 --> 00:04:19,659
表達自己的不滿

99
00:04:20,427 --> 00:04:23,329
還是遇到覺得不滿、委屈的事件

100
00:04:23,363 --> 00:04:27,067
還要像個小媳婦似的把眼淚往自己肚裡吞

101
00:04:27,100 --> 00:04:29,502
喪失維護自己權益的勇氣

102
00:04:29,536 --> 00:04:32,038
忍痛簽下喪權辱國的條款

103
00:04:32,072 --> 00:04:33,740
夾著尾巴離場嗎

104
00:04:34,307 --> 00:04:37,944
就不能拿出勇氣，以中正平和的聲音

105
00:04:37,977 --> 00:04:39,446
試著與人對話

106
00:04:39,479 --> 00:04:42,182
將自己內心的感覺說出來嗎

107
00:04:42,682 --> 00:04:45,185
諸如此類種種類似事件

108
00:04:45,218 --> 00:04:47,287
相信你們應該不陌生

109
00:04:47,821 --> 00:04:52,058
有時候，你們在剛進行類似的情緒覺察時

110
00:04:52,092 --> 00:04:53,593
最常犯的毛病就是

111
00:04:53,593 --> 00:04:56,096
錯過第一聲警哨的那個情緒

112
00:04:56,129 --> 00:04:58,565
再不然就是情緒太多太雜

113
00:04:58,598 --> 00:05:01,368
連你們自己一時也沒辦法覺察

114
00:05:01,401 --> 00:05:03,670
就順著自己的慣性被淹沒

115
00:05:03,703 --> 00:05:05,638
再順著慣性去反應

116
00:05:05,672 --> 00:05:07,173
最後能得到的

117
00:05:07,207 --> 00:05:09,809
也就是那習慣性見到的自己

118
00:05:10,343 --> 00:05:11,244
其實

119
00:05:11,277 --> 00:05:15,181
上師在這裡給有慣性困擾情緒的人們一個建議

120
00:05:15,215 --> 00:05:18,184
在事發當下湧生的情緒與反應

121
00:05:18,218 --> 00:05:20,520
你或許一時之間改變不了

122
00:05:20,553 --> 00:05:23,623
也沒能細緻察覺到自己情緒的不同

123
00:05:23,656 --> 00:05:27,327
可在事後，你們還是能留點時間給自己

124
00:05:27,360 --> 00:05:30,463
去回想自己一天中發生過那些事

125
00:05:30,497 --> 00:05:32,732
與其他人有過什麼衝突

126
00:05:32,732 --> 00:05:34,668
你們可以事後去反省

127
00:05:34,701 --> 00:05:37,370
自己是不是有哪裡可以改進

128
00:05:37,971 --> 00:05:40,240
下次遇到類似狀況時

129
00:05:40,273 --> 00:05:43,610
自己還可以怎麼修正自己的反應去應對

130
00:05:44,244 --> 00:05:47,414
你可以在心中重新模擬當時的情境

131
00:05:47,447 --> 00:05:51,384
盡可能在心中還原當時參與的人們說過的話

132
00:05:51,418 --> 00:05:52,686
包括你自己

133
00:05:52,719 --> 00:05:54,587
以及你當下的情緒

134
00:05:54,587 --> 00:05:57,057
去捕捉自己當時那種感覺

135
00:05:57,090 --> 00:05:59,426
去理解並分析當下情境

136
00:05:59,459 --> 00:06:02,829
再從中去做情境修正，或是補救

137
00:06:03,530 --> 00:06:05,832
類似的情境模擬可幫助你們

138
00:06:05,865 --> 00:06:09,235
去檢視自己的情緒慣性是如何反應的

139
00:06:09,235 --> 00:06:12,706
如果覺得自己的情緒管理老是出狀況

140
00:06:12,706 --> 00:06:14,507
人際關係有問題

141
00:06:14,541 --> 00:06:17,410
身體老是覺得胸口堵堵悶悶的

142
00:06:17,444 --> 00:06:19,679
看到某個人心裡就有氣

143
00:06:19,713 --> 00:06:23,283
這些都是幫助你們覺察與轉換的小撇步

144
00:06:23,817 --> 00:06:25,518
情境發生當下

145
00:06:25,518 --> 00:06:28,221
你或許無法掌握與難以覺察

146
00:06:28,254 --> 00:06:30,423
但是事後檢討與反省

147
00:06:30,423 --> 00:06:33,193
有助於你釐清自己的情緒變化

148
00:06:33,193 --> 00:06:35,962
甚至可以借由重回當時的情境

149
00:06:35,995 --> 00:06:38,365
去做出一些思考上的改變

150
00:06:38,398 --> 00:06:39,599
時日久了

151
00:06:39,632 --> 00:06:43,169
相信你就能體察出自己心境上的不同

152
00:06:43,636 --> 00:06:46,473
我是***上師，祝福你們

153
00:06:47,073 --> 00:06:50,243
傳訊日期20200907

154
00:06:51,711 --> 00:06:56,583
天使之心版權為觀音之愛以及與觀音之愛的合作團隊所有

155
00:06:56,850 --> 00:06:59,652
任何人不得對內容刪減或增添

156
00:06:59,919 --> 00:07:02,222
也不得作為任何商業用途

157
00:07:02,522 --> 00:07:04,824
如果引用，必須註明出處

158
00:07:05,025 --> 00:07:08,728
更多靈性資訊，歡迎上觀音之愛網站了解