77 HEALING THE WOUNDED CHILD

【疗愈受伤的孩子】

作为孩子时，我们非常脆弱。我们很容易受伤。这种痛苦仍然存在于我们内心。我们内心那个受伤的五岁小孩仍然在那儿，需要被倾听。如果我们想要与他人建立联系并理解他们，我们首先必须能够对自己做到这一点。我们可以练习与内在的孩子接触，去识别、拥抱并转化他们的痛苦。我们可以练习回想自己五岁时的样子，然后我们也可以对父母、兄弟姐妹，或那些我们认为让我们受苦的人做同样的练习。以下是一个简单的引导冥想供你练习：

吸气时，我跟随我的吸气。
呼气时，我跟随我的呼气。

吸气时，我平静我的身体。
呼气时，我对我的身体微笑并放松。

吸气时，我看到自己是一个五岁的小孩。
呼气时，我对我内心的五岁小孩微笑。

看到自己在五岁时是多么天真、脆弱、易受伤害，我吸气。
安慰我五岁的自己，我呼气。

感受到自己五岁时的痛苦和孤独，我吸气。
安抚并拥抱我五岁的自己，我呼气。

识别出我五岁时强烈的情感，我吸气。
平静我五岁时的强烈情感，我呼气。

感受到对五岁时自己的爱和慈悲，我吸气。
接纳我本来的样子，我呼气。

现在，对你的母亲、父亲或其他你认为在过去伤害过你的人做同样的冥想。你不仅会感到与他们更有联系，而且爱、理解和慈悲也会在你的心中诞生。

吸气时，我看到我的母亲是一个五岁的小孩。
呼气时，我看到她在五岁时是多么天真、脆弱、易受伤害。

[HEALING THE WOUNDED CHILD]

As children, we were very vulnerable. We got hurt easily. This pain is still inside us. The wounded five-year-old child in us is still there and needs to be heard. If we want to be able to connect with others and understand them, we have to be able to do the same for ourselves first. We can practice getting in touch with our inner child, to recognize, embrace, and transform their pain. We can practice reflecting on ourselves as a five-year-old, and then we can do the same for our parents, our siblings, or those who we think have made us suffer. Here is a simple guided meditation for you to practice:

Breathing in, I follow my in-breath.
Breathing out, I follow my out-breath.

Breathing in, I calm my body.
Breathing out, I smile to my body and relax.

Breathing in, I see myself as a five-year-old child.
Breathing out, I smile to the five-year-old child in me.

Seeing how innocent, vulnerable, and fragile I was at the age of five, I breathe in.
Comforting my five-year-old self, I breathe out.

Feeling the suffering and loneliness of myself at the age of five, I breathe in.
Soothing and embracing my five-year-old, I breathe out.

Recognizing my five-year-old’s strong emotions, I breathe in.
Calming my five-year-old’s strong emotions, I breathe out.

Feeling love and compassion for myself at the age of five, I breathe in.
Accepting myself as I am, I breathe out.

Now do the same meditation for your mother, father, or other person who you think has hurt you in the past. Not only will you feel more connection to them, but love, understanding, and compassion will be born in your heart.

Breathing in, I see my mother as a five-year-old child.
Breathing out, I see how innocent, fragile, and vulnerable she was at the age of five.