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Identify that one part of the body that is a little bit more tense than the others and focus on it and continue to breath.
找到这个部位，它比其它部位更紧绷，把注意力放在这个部位上，继续呼吸
Take a deep breath into that part of your body.
深吸一口气，将气引至那个部位
And when you let go and you exhale, also let go of the tension that's there. Just relax it.
然后在你放松呼气的时候，把那种紧绷感也呼出去，放松
And take a few deep breath into that part of your body and relax it and let go.
多深吸几口气至该部位，然后放松，呼气
Return your focus to your breathing. Take a deep breath in.
重新将注意力放在呼吸上，深吸一口气
Slow gentle quiet long exhale, relaxing with the exhalation.
慢慢的轻轻的静静的长长的呼气
Deep breathing in, deep slow gentle long exhaling.
同时放松，深吸一口气，慢慢的轻轻的长吐出来
At the end of the next exhalation, gently slowly quietly open your eyes.
在下次呼气之后，轻轻的慢慢的静静的睁开你的双眼
Once again if the person next to you is asleep, just gently wake them up.
另外，如果坐在你旁边的人睡着了，请轻轻的把他们叫醒
Tara Bennett Goleman. Tara Bennett Goleman. If someone is speaking in their sleep, please wake them up.
塔拉·班尼特·戈尔曼。塔拉·班尼特·戈尔曼。如果有人还在说梦话，请把他们叫醒
Tara Bennett Goleman, in her book, 'Emotional Alchemy'. Mindfulness means seeing things as they are, without trying to change them.
塔拉·班尼特·戈尔曼在她的《情感炼金术》一书中写到：专注力意味着看到事物的本来面目，而不是试图去改变它们
The point is to dissolve our reactions to disturbing emotions, being careful not to reject the emotion itself.
关键是要消解我们对负面情绪的反应，而不是抵制情绪
This is what permission to be human is all about.
这就是所谓做人的权利
