每天12分鐘,釋放消極情緒

The positive or negative energy an emotion generates has a real and measurable impact on our bodies. The act of writing allows us to physically release some of that charge much in the same way we release tension during sex. Burning the page, which happens at the end of the exercise, allows us to purge even more of that charge and serves as a symbol of letting go. If you.can release negative energy on a regular basis, it doesn't accumulate. You could look at this exercise as an act of freedom. Whenever you release your emotions, you lighten your burden so you don't have to carry it with you to your next experience.
情緒所產生的積極或消極能量對我們的身體有着真實而重要的影響。寫作能讓我們釋放身體情緒，就像發生性關係能釋放壓力那樣。在練習的最後燒掉所寫內容，能讓我們釋放更多的消極情緒，也是放手的一個象徵。如果你能經常性的釋放負面情緒，那這種情緒就不會堆積。你可以將這種練習視作自由之舉。釋放情緒的時候，你就會減輕自己的壓力，所以你無需帶着壓力開始下一段歷程。

This exercise works best if you just keep writing and don't stop to think about what you'll write next or self-edit. Forget about punctuation or making your handwriting pretty, even legible. In fact you may get to the point where your emotions are flowing so fast and furiously that you can't even write real words.
如果你在寫的過程中不會停下來思考下面該寫什麼，也不會自己修改，那麼這樣的練習會達到最佳效果。別想着標點符號或寫一手好字了，甚至都不用看得懂。事實上，當你的情緒快速高漲，甚至你都無法寫出真正的單詞時，你就能領會這個意思了。

That's great. Just keep the pen in contact with the paper and let the thoughts roll out of you. This isn't a time to be polite or fair. This is your side of the story. Also, at the end of the exercise you'll be destroying the pages you've written, so as you write there's no reason to worry about anyone else reading them.
這很棒。繼續保持筆與紙的接觸，讓思緒流出。現在不是禮貌或公平的時候。這是你的故事。而且，練習的最後，你得毀掉你寫的內容，這樣你就不用擔心會有別人看你的故事了。

Directions
指示

Before you begin, get a notebook and pen and find a quiet place where you won't be disturbed. Sit down and set a timer for twelve minutes. Open your notebook and simply start writing about whatever is disturbing your peace. It could be your health, job, finances, personal relationships, or anything else. Don't think about it too much-just start.
開始之前，準備好一本筆記本、一支筆，找一個安靜的，不會被打擾的地方。坐下來，設個12分鐘的鬧鈴。打開筆記本，開始寫下擾亂你內心平靜的內容。可能是健康、工作、財務、個人感情或其它任何事情。別想太多--開始寫吧。

At the end of twelve minutes, stop writing. Immediately take the pages to a secure, nonflammable area like a concrete patio, your driveway, fireplace, or barbecue and set them on fire. Don't just tear them up. Fire is transformative and cleansing. Your goal is to neutralize the negative energy, and fire does that by changing the chemical composition of the paper to ash.
12分鐘後就不要再寫了。立馬把寫的內容帶到一個安全的、不易燃燒的地方，比如混凝土天井、車道、壁爐或燒烤區，然後燒掉它們。不要只是把所寫內容給撕了。火象徵着變革與清洗。你的目標就是中和負能量，而火可以通過將紙張中的化學物質變爲灰燼做到這一點。