十分钟创伤知情的正念练习，给正在感到抑郁与沉重的你 ｜Trauma-informed Mindfulness Practice
十分钟创伤知情的正念练习
10-Minute Trauma-informed Mindfulness Practice for Depression
写给正在经历抑郁、无助、沉重的你：
对于一些经历过创伤（无论是社会性的还是人际关系上的创伤）与抑郁症状的人来说，我们有可能会时常面临着这样的感受：强烈的情绪起伏，不可控制的、闯入式的记忆闪回，以及身心分离的经历。在创伤带来的伤痛之上，我们还要经历眼睁睁看着自己失去掌控感的痛苦：脑海里的痛苦的思绪和情绪随心所欲地来来去去，我们似乎无法控制他们，也无法控制我们选择如何去应对这些痛苦的思绪和情绪。我们经常会使用伤害自我的方式（自残、过度服用药物、故意破坏我们与他人的关系、成瘾的行为）来释放压力，或转移我们的注意力。同时，这些伤害自我的行为也强化了我们对自己的偏见，削弱了本来就薄弱的自我共情能力，使我们相信自己就是一个没救了的人。
这些情况也许在现在确实是这样的。但是，现在如此，不代表未来只能持续如此。我们并不是完全失控、无助的。通过练习与治疗，我们能够重新建立对脑海里思绪和情绪的意识。当我们能意识到自己的身心正在经历什么时，我们便可以慢慢练习选择如何以更健康的方式来应对这些痛苦的感受。当我们慢慢建立起对意识、注意力、及应对方式的掌控之后，有一天，我们终将在自己的身体里重新体会到久违了的安全感和掌控感。
最后，我知道无论是哪种类型的创伤的康复，都需要系统性的支持。也许这是现在我们的社会体系里缺乏的，但我同时也相信，我们可以一起创造，而不因为现状的匮乏而止步。也许，通过帮助自我康复，在未来的某一天，我们会是她人康复路上的支持性存在。
这个十分钟的基于辩证行为疗法的创伤知情的正念练习视频，会在这里开始支持着你的康复。
我和韧芽也会一如既往地在这里支持着你的康复。
充满爱意的，
Chloe
这个视频是《给正在感到抑郁与沉重的你的创伤知情的正念与瑜伽练习》系列的第一期，该系列一共有四期。
For those of us who have experiences with traumas (whether it’s social or interpersonal) and Major Depression, we often experience overwhelming emotions, intrusive memories, and struggle to stay connected in our own body and in the present moment. It is as though we have lost control of our thoughts and emotions, as well as how we react to those thoughts and emotions - we would often engage in self-sabotaging behaviors to sooth or distract from our pain. This leads to feelings of guilt and feeds into a vicious cycle of learned helplessness that in turn led us to believe that we are truly damaged and helpless. But it doesn’t always have to be like this. We are not stuck or helpless in our struggles with our thoughts and emotions.
There are skills that we can learn to help us recognize our thought patterns and rewire our brain to become more aware and more mindful in what’s happening inside of our body and mind. From there, we may regain control of our attention and start to feel safe again in our own body and mind.
I know that no matter what type of trauma it is, it takes systemic support to heal and recover. I also regret at the absence of an existing supportive network in our society. But I also believe that we cannot be burdened by what has or hasn't been when instead we can collectively create what should be. Maybe in elevating ourselves, we can one day be that supportive presence (or even form a network!) for someone else in the future.
This practice is exactly what you need to kick start this process. This trauma-informed DBT (Dialectical Behavior Therapy)-based mindfulness practice is here to support your recovery.
And I’m always here to support your recovery as well.
Love,
Chloe
This video is the first in a four-part Trauma-informed Yoga and Mindfulness Practice for Depression series, produced by Renya Trauma-informed Yoga and Mindfulness Practice Center.
下期预告
Coming Next
十五分钟创伤知情的瑜伽练习 ｜ 系列第二期
15-Minute Trauma-informed Yoga Practice for Depression
什么是创伤知情？｜创伤知情与女权
What is Trauma-informed Care/Awareness, and why is it Feminist?
什么是神经可塑性？它和抗逆力有什么关系？
What is neuroplasticity and what does it have to do with resilience?
微信公众号：RenyaTraumainformed
Bilibili：韧芽
豆瓣：Trauma-informed
韧芽创伤知情瑜伽与正念练习中心
Building Resilience and Neuroplasticity，
Bridging Personal and Social Change.
长按识别二维码关注韧芽