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Think about the last time you felt a negative emotion like stress, anger, or frustration. What was going through your mind as you were going through that negativity? Was your mind cluttered with thoughts? Or was it paralyzed, unable to think? 想一下你最近一次感受到的消极情绪，例如压力，愤怒或挫折。当你处于那种消极情绪时你在想些什么?是充满了混乱的思绪?还是陷于麻木，无法思考? The next time you find yourself in the middle of a very stressful time, or you feel angry or frustrated, stop. Yes, thats right, stop. Whatever youre doing, stop and sit for one minute. While youre sitting there, completely immerse yourself in the negative emotion. 下次当你发现自己处于非常紧张的状态时，或是你感到气愤或受挫时，停下来。是的，对，停下来。不管你在做什么，停下来坐上一分钟。坐着的时候，让自己完全沉浸在那种消极情绪之中。 Allow that emotion to consume you. Allow yourself one minute to truly feel that emotion. Dont cheat yourself here. Take the entire minute but only one minute to do nothing else but feel that emotion. 让那种消极情绪吞噬你，给自己一分钟的时间去真切地体会那种情绪，不要欺骗自己。花整整一分钟的时间 ,但只有一分钟去体会那种情绪，别的什么也不要做。 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? 当一分钟结束时，问自己：我是否想在今天余下的时间里继续保持这种消极情绪? | 
