“采摘水果”冥想：疗愈焦虑和创后应激 Healing Anxiety & PTSD

蜂鸟健康TheHummingBird 2021-04-23原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/4309.html

文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/4309.html

Hey everybody, we are doing  the "Fruit-Picking Meditation". It's bad enough our busy lifes keep us from getting in touch with nature, and even if we do have time to take a stroll in a field or walk in the woods, it doesn't mean we are partaking one of the most important aspects there ever is or ever was. And that's fruit picking.

嗨，大家好。今天我们要做一个"摘水果"的冥想。每天忙碌的生活使得我们无法接触自然，尽管这已经是很糟糕的了，而即使我们有时间到田野里去走一走，或是到树林里去散散步，这也不表示我们就参与到了最重要的一项活动中去，那就是摘水果。

Why is it important? Because picking fruit heals anxiety, PTSD, and rebuild your spirit, heart and soul.

为什么重要？因为摘水果可以治疗焦虑，创后应激障碍，并重建你的精神，心灵和灵魂。

Picking-fruit is one of the most powerful meditations in existence. It is a sacred act of respect in gratitude to the earthly mother for the miracle of food. Even if you do it only once in your life time, it will be experience you can reignite over and over just by thought to activate healing in your soul.

"摘水果"是现有最强大的冥想之一。它是向地球母亲为我们提供食物奇迹致以敬意的一项神圣之举。即使你这辈子只摘过一次水果，它也将成为你的一次宝贵经历，能够让你在日后仅凭回忆就可反复重启，帮助你疗愈你的灵魂。

This meditation can be just as powerful and can reignite the past experience of picking fruit or create new experience if you have never picked fruit before.

这个冥想可以帮你回忆起过去采摘水果的经历，而如果你过去从未摘过水果，这个冥想也能为你创造一次全新的体验，以能帮助你疗愈。而不论你过去有没有摘过水果，这个冥想都具有同样强大的效果。

Each piece of fruit still on a tree is living food that's connected through the plants' roots to the living water from deep within the earth. If you visit a pick-your-own apple orchard, and you touch an apple on the tree, your cells will resonate with apple's grounded nature. And peace will spread through out your body.

每一颗长在树上的水果都是一个鲜活的生命，它通过植物的根与地球深处的活水相连。如果你造访过自助采摘式的苹果园，当你触碰到树上的苹果时，你的细胞会与苹果脚踏实地的品质产生共鸣。你的身体将充满平静。

When we take the time to focus on nature's rythms, we activate trust and faith within our souls. We rewire our neurons, reverse anxiety and PTSD, and our efforts to live a good life will be fruitful. The Fruit-Picking meditation is for anyone who does not have access to picking fruit, whether because of the time of the year or any other circumstance.

只要我们花上一点时间专注于自然韵律，我们就能激活我们灵魂中的信任与信仰。我们的神经元将得以重布，焦虑、创后应激障碍将得以逆转，我们为构建更好生活所做的努力将得以回报。无论出于时节原因还是其他任何原因，这个冥想适合所有无法采摘水果的人来练习。

If you picked fruit before, this meditation will let you experience it once again. Even if you have never picked a piece of fruit in your life, this meditation is just as powerful.

如果你过去摘过水果，这个冥想将能让你重新拥有一次体验。即使你此生从未摘过水果，这个冥想同样具有强大力量。

Picking fruit is a part of our soul, spirit and heart.  And this connection helps heal our spirit, heart and soul. Reconnecting with fruit picking is like reconnecting to our very soul's existence.

摘水果是我们灵魂、精神和心灵的一部分。这种连接帮助我们疗愈我们的精神、心灵与灵魂。与摘水果这项活动重新连接等同于帮助我们自己与我们灵魂的存有重新连接。

To begin, find a comfortable position. This meditation is best lying down. But you are welcome to do this meditation sitting up. You can be inside or outside. Now let's begin the fruit picking meditation.

开始这个冥想前，请找一个舒适的位置。这个冥想最好在平躺的姿势下进行。但如果你想坐着完成这个冥想也是可以的。地点可以选择在室内或者室外。现在，让我们开始这个摘水果冥想。

When your are ready, close your eyes. Now take a deep breath in, and release.

如果你准备好了，请闭上眼睛。现在深吸一口气，然后呼气。

Take another deep breath in, and release.

再深呼吸一口气，然后呼气。

Now envision yourself walking down an old country road. The sky is blue, the sun is shining, and the road is made of dirt and pebbles.

现在想象自己正走在一条古老的乡间小路上。天空很蓝，艳阳高照，这条路上布满了尘土和砾石。

See the pebbles under your feet as you are walking.

你走在路上，看得见脚下的这些砾石。

You look up into the distance. You see an opening at the end of the road. You are getting closer and closer, to the end of the road. And you notice that a fruit orchard is there.

你向远处望去。你看见路的尽头有一扇门开着。现在你正向这条路的尽头越来越靠近。你注意到那里有一个水果园。

You can not tell what kind of fruit is in the orchard. You reach the orchard and notice, shiny red fruits all over the trees. You walk into the orchard, and approach one of the trees. You notice it's filled with cherries.

你看不清果园里有什么水果。当你到达果园时，你发现果园的树上挂满了闪闪发亮的红色果子。你走进果园，走到其中一棵树的前面。你发现，这棵树上挂满了樱桃。

There is a basket under the tree. You lean over and pick the basket up. You look back at the cherries on the tree. You reach out and gently pluck one of the cherries and place it in the basket. You reach out for another cherry. You pluck it and place it in the basket.

树下有一个篮子。你俯身捡起篮子。你转过身望向树上的樱桃。你伸出手轻轻地摘下一颗樱桃将它放到篮子里。然后，你又伸出手，摘下另一颗樱桃，放到篮子里。

You see one more cherry, a large one. It's slightly out of reach. So you have to stand on your tippy toes, stretch your arms out as far as you can, just barely reaching the cherry.

你发现一颗樱桃，这颗樱桃很大。你有一点儿够不着它。于是你就踮起脚尖，尽可能远地伸出手臂，刚刚好够到了这颗樱桃。

Finally, you grab onto the cherry, pluck it, and place it into the basket. It is warm out. And there is a comfortable breeze that you feel on your face.

最后，你抓到了这颗樱桃，把它摘了下来，然后放入了篮子里。天气很暖。你感觉到舒爽的微风吹到你的脸上。

You look to the right, and you see another fruit tree. The fruit on this tree is much larger and also red. You walk over and you see that these are apples. They are higher up. So you take your hand, place it on the branch. And gently lift yourself up on your toes. You reach as far as you can, and grab an apple.

你向右看去，看见了另一棵果树。这棵树上的果子也是红色的，但是更大。你走近看，发现那是苹果。它们长在更高的地方。你伸手抓住一根树枝，然后踮起脚尖轻轻把自己抬起。你把手伸到尽可能远的地方，终于够到了一颗苹果。

As you lower yourself down, you take the apple from the tree with you. This allows two more apples to fall off the tree and land on the ground.

随着你缓缓落下脚尖，你也把这颗苹果从树枝上带离了下来 。你的动作使得树上的另两颗苹果也掉了下来，滚落到地上。

See the apples on the ground.  You place the apple you just picked into your basket. And you bend over to pick up a fallen apple. You grab that apple off the ground, and you place it into your basket.

看着滚落在地上的苹果。你把手里的苹果装进篮子里，然后弯腰去捡地上的一颗苹果。你从地上抓起这颗苹果，也把它放入你的篮子里。

You walk over a few steps, bend over, pick up the second fallen apple, and place it into your basket. You notice another apple on the ground, that you didn't knock off the tree. You bend over, and grab the apple off the ground. You notice it has a worm.

你又走了几步，弯下腰，捡起第二颗掉落的苹果。这时你注意到地上还有一颗苹果，但它并不是你摇落的。你弯下腰，从地上捡起这颗苹果。你发现，里面有一条虫。

That worm represents PTSD, anxiety, hardship, trust broken, losses. As you are holding the apple，a bird flies onto your hand, and grabs the worm right out of the apple, and flies off your hand, into the sky. Something has been freed inside of you.

这条虫代表着创后应激障碍，焦虑，困境，背信，和损失。你握着这颗苹果的时候，一只鸟飞到了你的手上，啄出了苹果里的虫子，然后离开了你的手，飞到了空中。你感觉到，在你之内有些东西重获自由了。

You feel light as air. The sun is shining. A gentle breeze is on your face. The air is clean and fresh. You feel relieved. So you find yourself a comfortable spot to sit down and rest in the grass.

你感觉自己轻盈如空气一般。太阳闪耀着光芒。一阵微风吹拂到你的脸上。空气新鲜清爽。你感觉很放松。于是你找了一处舒适的地方，坐在草丛中休息。

You realize quickly you sat down in a strawberry patch. You have strawberries all around you. You put one hand on the ground and lean over. And use your other hand to reach out, and pluck a ripe, juicy strawberry off a strawberry plant.

你很快意识到你坐在了一片草莓丛中。你的四周都是草莓。你用一只手撑在地上，俯下身去。你伸出另一只手去，从草莓苗上采下了一颗成熟多汁的草莓。

You had a tier basket. You see a larger strawberry on the other side of you. You lean over, put your hand down to support, reach out and pluck that strawberry. You place the strawberry into you fruit basket. You notice the sun is starting to set.

你有一个多层篮子。你看见你的另一边有一颗更大的草莓。你凑过身去，把一只手撑在身下，另一只手伸过去将这颗草莓采下。你把这颗草莓放到你的水果篮里。这时你发现太阳开始下山了。

You get up off the ground, and stand. You reach your arms out, and do a gentle stretch. You bend back down and pick up your fruit basket. Look towards the dirt road, and start to head out of the orchard.

你站起身来。伸出你的双臂，轻轻做了个拉伸。然后你又弯下腰，捡起你的水果篮子。你向那条布满灰尘的乡间小路望去，准备走出果园。

You see the pebbles and dirt under your feet. Along the sides of the road, you notice wild blueberries growing. Look to the left of you, you step off the road, and walk into the blueberry patch. You crouch down in a squatting position, and start picking the wild blueberries two or three at a time and placing them in your basket.

你看见脚下的砾石和泥土。你发现这条路的路边长着野生蓝莓。你向左边看去，你离开这条路，走进蓝莓丛中。蹲下身，你开始摘这些野生蓝莓，你一次能采下2-3颗，你把它们都放到了你的篮子里。

You reach out again, and take two to three more wild blueberries. This time, you can't help yourself. You put them in your mouth. You pick a handful more, and place them into your fruit basket. You get up and start to walk out of the blueberry bushes, back onto the dirt road, and start heading home.

你又伸出手去，摘下2-3颗野生蓝莓。这一次，你终于忍不住，把它们直接放到了你的嘴巴里。你又采了一捧蓝莓，把它们放到你的水果篮里。你站起来，离开这片蓝莓丛，回到那条灰尘路上，开始向家的方向走去。

As you are walking, you get hungry. So you pick up one of your strawberries out of your basket, and place it into your mouth as you walking alone. You bite into the strawberry, chew and swallow.

走着走着，你觉得饿了。于是你从篮子里拿起一颗草莓，放到你的嘴里。你一口咬了下去，咀嚼着，然后把它咽了下去。

You take a few more steps on the dirt road, and then grab a cherry out of your fruit basket, and gently bite into it. You feel the pit in the center, and you spit the pit on the ground. The juicy, sweet cherry is unlike any cherry you have ever eaten.

你又走了几步，然后从水果篮里抓起了一颗樱桃，轻轻地咬了一口。你咬到了中间的樱桃核，然后把它吐到了地上。这颗香甜多汁的樱桃不同于你之前吃过的任何一颗樱桃。

Then you grab an apple out of your fruit basket, a beautiful red blush apple. You bite into it. It's sweet and juicy. It's the best apple you have ever eaten. As the sun goes down, you feel nourished, you feel safe. Your soul feels renewed. Your spirit is strong. And your heart is revived.

然后，你又从水果篮里抓起了一颗苹果，一颗漂亮的，红彤彤的苹果。你一口咬下去。苹果很甜，也很多汁。这是你所吃过的最好吃的苹果。太阳渐渐落山了，你感觉自己被滋养了，你感到很安心。你的灵魂焕然一新，你的精神变得坚强，你的心灵充满了活力。

It's dusk. The sun is setting.

现在是黄昏时分，太阳落山了。

You get to the end of the dirt road, and see an old wooden sign. You read it in a light that is left as the sun is setting. The sign says "Come back any time."

你来到路的尽头，看见一块陈旧的木制标牌。借着夕阳的余晖，你读出标牌上的字："任何时候欢迎回来。"

Now take a deep breath in, and release. You see cherries, apples, wild blueberries and strawberries. Take another deep breath in, and release.

现在，深吸一口气，然后呼气。你看到了樱桃，苹果，野生蓝莓和草莓。再深吸一口气，然后呼气。

You see the sun setting over the dirt road, and the orchard in a far distance. One more deep breath in, and release.

你看见灰尘路的那头，太阳正在下山，果园现在已经离你很远了。再深吸一口气，然后呼气。

Now when you are ready, open your eyes. You have now completed the Fruit-Picking meditation.

现在，如果你准备好了，请睁开双眼。你已经完成了"摘水果" 冥想。

Your journey in life has now been reinforced. You have brought the power of fruit picking into your very own existence. Every cell in your body was awakened by this experience.

你的生命旅程现在得到了加强。你已把摘水果的力量带入了你的自我中。你身体里的每一个细胞都因此被唤醒。

All fruit trees have a soul. But their soul can never be fulfilled unless we as humans are eating the fruit they bear. In order for us to feel whole, we have to have an unbroken spirit, heart and soul.

所有的果树都有灵魂。但除非我们人类吃下它们所结出的果实，否则它们就不能完成自己的灵魂使命。如果我们希望使自己完整，我们需要拥有一份完整的精神，完整的心灵和完整的灵魂。

Fruit picking mends the cracks of all three, and let us find our way, not be lost and live our life free. The very wounds we have come to know, push us up,  just like a fruit tree grows.

摘水果可以帮助修复这三者，指引我们找到自己的道路，不再迷失方向，并且活出自由。我们所经受过的伤痛，促使我们成长，就像果树的生长一样。

And over time , all that we've been through, the storms, the weather, the wind over the ocean of life allow the beauty to show.

经过岁月的洗礼，所有我们经历过的风浪都将最终绽放它们的美丽。

Your path will never be the same, now that you've experienced fruit picking, which will begin to reverse PTSD, anxiety, broken trust, and anything that stands in your way of you becoming a fruitful, enpowered, stronger enlightened being.

每个人的疗愈之路从来都不相同，现在你已经有了摘水果的体验，它能帮助你逆转创后应激障碍，焦虑，背信等伤痛，从此不再有任何事情能够阻挡你成为一个硕果累累，顽强不屈，充满智慧的生命。

When you reach up to pick up the devine piece of fruit, a message runs through you connecting you from the fruit to the ground. Your soul begins to spark as you bring back the essence of you that was lost. And now it's found.

当你伸手摘下这些神圣的水果时，它们会将信息传递给你，帮助你通过它们与土地连接。随着你找回你曾遗失的本性，你的灵魂将再次闪耀出光芒。

You can rise out of the ashes. See, I believe in you. And I know, you can heal.

你可以从余烬中重生的。看，我相信你。我知道，你可以痊愈。