我相信我的身体知道它在做什么

这里是Open Mind。

This is Open Mind.

欢迎来到全新的一周。

Welcome to a brand new week.

这是你的箴言。

Here is your mantra.

我相信我的身体知道它在做什么。

I trust that my body knows what it's doing.

我是Gemma Spegg，每周一我都会给你一句简单但有力的短语去思考并融入生活，这是一种哲学，指引你未来一周甚至更长远的生活。

I'm Gemma Spegg, and every Monday, I give you a simple but powerful phrase to consider and bring into your life, a philosophy to guide you in the week ahead and hopefully even beyond.

在Open Mind，我们珍视您的支持，所以请务必在社交媒体上分享您的想法。

At Open Mind, we value your support, so please make sure to share your thoughts on social media.

记得给Mantra评分、评论和关注，帮助其他人发现这个节目。

And remember to rate, review, and follow Mantra to help others discover the show.

想获取更多独家内容、每月额外剧集、提前收听和无广告体验，请加入我们在Apple Podcasts上的Open Mind Plus社区。

For more exclusive content, monthly bonus episodes, early access, and ad free listening, join our Open Mind Plus community on Apple Podcasts.

你们知道，每个月我也喜欢在额外剧集中回答你们的问题、评论和困惑。

Each month, you guys know I also love to respond to your questions, comments, dilemmas in our bonus episodes.

所以在本集下方留言，或者如果你想参与，可以在Instagram上私信我@mantra open mind。

So leave a comment on this episode, or you can DM me on Instagram at mantra open mind if you'd like to be included.

别走开。

Stick around.

短暂休息后我们马上回来。

We'll be right back after this short pause.

如果你错过了我的直播节目，别担心。

If you missed my live show, don't stress.

你依然可以参与其中。

You can still be part of it.

完整内容可在pave.live上点播观看，但仅限11月30日前。

The full thing is available on demand at pave.live, but only until November 30.

所以如果你想聆听真实对话、感受强烈情感以及无滤镜的VIP派对后续，这就是你的机会。

So if you want to catch the real talk, the big feelings, and the unfiltered VIP after party, this is your chance.

立即前往pave.live，在视频下架前观看完整内容。

Head to pave.live now and watch the full video before it disappears.

好的。

Okay.

让我们直接开始吧。

Let's get right into it.

现在是本周的箴言时间：我相信我的身体知道它在做什么。

It is time for this week's mantra, I trust that my body knows what it's doing.

在进入本期节目前，想提醒大家我们将讨论关于身体畸形恐惧症、健康焦虑以及与食物关系的话题。

Now before we get into this episode, just wanna let you know we will be covering topics pertaining to body dysmorphia, health anxiety, and our relationship with food.

如果你对这些内容敏感，我完全理解这期节目可能会让你感到不适。

If that is something you are sensitive to, I totally understand that this episode may be hard.

所以可以选择跳过这期，去听我们其他40多期箴言节目，或者等你状态更好时再回来收听，但请记得照顾好自己。

So feel free to skip it altogether, go and listen to one of our other 40 plus mantras, or you can come back later when you feel like you're in a better space, but just a reminder to take care of yourself.

回到本周的箴言：我相信我的身体知道它在做什么。

But onto this week's mantra, I trust that my body knows what it's doing.

事实是，我认为我们很多人并不完全信任自己的身体，而且我们肯定谈论得不够。

The truth is I think a lot of us don't fully trust our bodies, and we most certainly do not talk about it enough.

我们怀疑它发出的信号。

We doubt its signals.

我们质疑它的本能，有时甚至觉得被它背叛了。

We question its instincts, and I think sometimes we even feel betrayed by it.

如果你经历过健康焦虑，这种感觉尤为明显——每个细微感受都像是一种警示。

This is especially true if you've experienced health anxiety where every sensation feels like a warning.

每次疼痛都像是某种更严重疾病的症状。

Every ache feels like a symptom of something bigger.

我们不再把身体视为智慧且自我调节的系统，而是开始认为它难以预测、脆弱，甚至可能不安全。

Instead of seeing our body as wise and self regulating, we start to see it as unpredictable, as fragile, maybe even unsafe.

健康焦虑是一种非常强烈的情绪体验。

Health anxiety is such a wild set of feelings to have.

它也被称为疑病症。

It's also known as hypochondria.

这是一种持续的恐惧，总认为自己的健康出了严重问题，即使医学检查证明并非如此。

It's this persistent fear that something is seriously wrong with your health even when medical reassurance or evidence suggests otherwise.

这不仅仅是偶尔对某个症状的担忧。

Now it's not just like the occasional worry about a symptom.

而是一种持续存在的执念，认为正常的身体感觉可能是疾病的征兆。

It's an ongoing preoccupation with the idea that normal bodily sensations might be a sign of illness.

头痛就意味着你得了脑瘤。

A headache means you have a brain tumor.

心跳加速意味着你要心脏病发作了。

A racing heart means you're going to have a heart attack.

焦虑其实并非针对症状本身，而是对症状可能意味着什么的想象。

The anxiety isn't really about the symptom itself, but about what the mind imagines that symptom means.

我认为这种感觉就像是一种高度警觉状态，几乎像是你体内的警报系统不断被自己的身体触发。

What it feels like is, I think, also a heightened state of vigilance, almost like having your internal alarm system constantly being set off by your own body.

每一次刺痛、疼痛、颤动都会被放大。

Every twinge, ache, flutter, it gets magnified.

你会对那些大多数人会忽略的感觉变得极度敏感，而实际上这种关注行为会让那些感觉变得更强烈。

You become hyperaware of sensations that most people would overlook, and actually the act of paying attention makes those sensations feel stronger.

这往往伴随着强迫性的寻求安慰行为：搜索症状、不停刷医疗网站、检查脉搏、预约医生、询问亲友意见——这些可能暂时让你平静，但最终会强化焦虑循环。

This is often paired with compulsive reassurance seeking, googling symptoms, constantly being on WebMD, checking your pulse, booking doctor's appointments, asking friends and family what they think, that may temporarily calm you down, but it ultimately reinforces the cycle of worry.

健康焦虑之所以如此耗神，本质上是因为你不仅要管理身体，还要管理那些飞速失控的'万一'念头。

At its core, health anxiety is just so exhausting because you're not just managing your body, you're managing the what ifs that spiral out of control so rapidly.

我想，那种感觉就是永远无法完全放松，总是在扫描危险信号，在自己的躯壳里也感到不安全。

It's that sense, I think, of never being able to fully relax or always scanning for danger, always feeling unsafe in your own skin.

对很多人来说，这还承载着更深层的情绪重量：对死亡的恐惧、对失控的恐惧、对未知的恐惧。

For many people, you know, this also carries a deeper emotional weight, your fear of mortality, fear of losing control, fear of the unknown.

当然，你不需要有健康焦虑也能理解我说的这种恐惧或不安感。

But, of course, you don't have to have health anxiety to know what I'm talking about and to know this sense of fear or maybe unease.

体重、精力水平、外貌、皮肤、肌肉力量的突然变化，甚至莫名生病后感觉康复时间变长，都会让我们恐慌地觉得身体运转失常。

Sudden changes in things like our weight, our energy levels, our physical appearance, our skin, our muscle strength, even getting sick out of nowhere and feeling like it's taking longer for us to recover can leave us feeling kind of panicked that things are not working as they should.

这些时刻当然令人恐惧，因为我们如此依赖自己的身体，而健康我认为是我们拥有最重要也最珍贵的财富。

Of course, those moments feel scary because we rely on our physical body for so much, and our health is, I think, the most important and most precious thing that we have.

有件事我们必须提一下。

Here's something we have to mention.

有时候事情确实会出错，而承认这点真的很可怕。

Sometimes things are actually going wrong, and that's really scary to acknowledge.

这也是生活的现实。

That is a fact of life as well.

但即便事情出错，你的身体仍在幕后尽其所能照顾你，而你也需要照顾好它。

But despite things going wrong, your body is doing all that it can behind the scenes to take care of you, and you need to take care of it as well.

身体的能力往往比我们焦虑的大脑所认为的要强大得多。

The body is often far more capable than our anxious mind gives it credit for.

它无需指令就会自主呼吸。

It breathes without being told.

它无需我们提醒就能愈合伤口和淤青。

It heals cuts and bruises without us telling it to.

它能击退感染。

It fights off infections.

它调节着数百种我们甚至注意不到的生理过程。

It regulates hundreds of processes we don't even notice.

当我们陷入忧虑时，很容易忘记你所栖居的这个躯体天生就为生存而设计——即便在事情不顺的时候。

When we're caught in worry, it's easy to forget that this physical form you inhabit is built for survival even when things may not be going well.

但我们现在讨论的是我们其实没事的那些时刻。

But what we're talking about here are times when we are okay.

我们可能只是误读或误解了身体的信号，以至于它试图帮助我们的方式被我们忽视了。

We are just perhaps misreading or perhaps misinterpreting our body so that the signals it sends us, way it's trying to help us, gets ignored.

这一点至关重要。

This is such an important point.

我们大多数人虽未罹患重病，却与自己的身体失去了联结。

Most of us aren't battling a serious illness, but we are just rather disconnected from our bodies.

我们总是忽视身体的信号，认为日程安排、雄心壮志、对效率的追求或自以为的身体需求才应优先。

We override its signals because we think that our schedules, our ambitions, or our ideas of productivity or what we think our body needs should take priority.

我们自以为比这套历经千万年完善的精妙系统更懂身体。

We think we know better than this, like, brilliant ancient system that has been perfected over years and years and years.

久而久之，这让我们开始怀疑本该守护健康的身体机能。

And over time, this leaves us mistrusting the very accused designed to keep us healthy.

饥饿与饮食就是最典型的体现。

One way this shows up is around hunger and food.

我们不去倾听胃部咕噜声、能量低谷或食欲等自然信号，反而用外在规则约束自己——只在‘合适时间’进食，为坚持节食计划忽视饥饿感哪怕牺牲心理安宁，靠咖啡抑制食欲。

Instead of listening to natural signals like stomach growls, dips in energy, or cravings, we impose external rules on ourselves, only being allowed to eat at acceptable times, ignoring hunger to stay on track with a diet even when it's costing us psychological peace of mind, drinking coffee to suppress our appetite.

只因某些专家鼓吹，我们就采用特定饮食法。实际上除非有特殊需求、过敏或病症，最简单的才是最合适的。

We adopt diets because some guru has said they are the best when actually, unless you have strict needs or allergies or medical conditions, what is simple is best.

身体需要的，就该给予。

What our body asks for is what it should receive.

均衡、营养、优质脂肪、碳水化合物。

Balance, nutrients, goodness, fats, carbs.

这种饮食模式最清晰地展现了我们如何与身体的本能智慧脱节。

This pattern around hunger and food is one of the clearest examples of how we lose touch with our body's natural wisdom.

饥饿本质上并非敌人。

At its core, hunger is not the enemy.

这是一种精密的生物信号，旨在保护我们，确保我们获得生存所需的能量和营养。

It is a finely tuned biological signal designed to protect us, to make sure that we have energy and the nourishment that we need to survive.

但许多人非但不尊重这点，反而从小就被教导将饥饿视为需要控制、压制和智胜的对象。

But instead of respecting that, many of us have been taught to see hunger since childhood, since our teen years, as something to control, suppress, outsmart.

我们遵循着关于何时该吃、该吃什么的武断规则。

We follow arbitrary rules about when and what we should eat.

我们计算卡路里而非关注满足感，将纪律置于直觉之上。

We count calories instead of noticing satisfaction, and we prioritize discipline over intuition.

这样做本质上是在告诉身体：我不相信你知道我的需求。

And in doing so, we are essentially telling our body, I don't trust you to know what I need.

我会让大脑或外界的声音替你决定。

I'll let my mind or an outside voice decide for you.

这种危害是生理性的。

The danger here is physical.

也是心理性的。

It's also psychological.

当我们反复忽视饥饿信号时，身体会明白它不能指望我们做出回应。

When we repeatedly override hunger cues, our body learns that it cannot rely on us to respond.

这破坏了感觉与满足之间的自然反馈循环，导致我们长期营养不良，或当限制变得难以忍受时，又走向暴饮暴食的另一个极端。

This erodes the natural feedback loop between sensation and satisfaction, leaving us either chronically undernourished or swinging to the other extreme of overeating once restriction becomes, like, truly unbearable.

食物于是开始承载情感负担。

Food then begins to take on an emotional load.

它逐渐与罪恶感挂钩。

It becomes loaded with guilt.

饮食开始与控制或道德挂钩，被分为好坏对错，而忘记了它本应是滋养生命的源泉。

It becomes associated with control or morality, good versus bad, rather than what it really should be, which is a source of nourishment.

结果不仅是对食物的不信任，更是对我们自身的不信任。

The result is not just a mistrust of food, but a mistrust of ourselves.

我们不再相信身体能引导我们，转而将权威交给外部因素——流行趋势、饮食书籍、以及幻想中特定体型能带来的外部认可，尽管内心可能痛苦不堪。

We stop believing that our body is capable of guiding us, and instead we place authority in external sources, influences, wellness trends, diet books, the external validation we think we will receive from our body looking a certain way when internally we are probably miserable.

人们常常忽视的是：你的身体其实拥有惊人的智慧。

What's often overlooked is how intelligent your body truly is.

渴望并非随机产生。

Cravings are not just random.

它们是身体发出的信号。

They are messages.

突然想吃咸的可能意味着电解质失衡。

A sudden desire for salt can signal electrolyte imbalance.

对碳水的渴望可能是身体在索取能量。

A pull towards carbs might be the body asking for energy.

渴望高脂食物可能是身体需要脂肪来维持大脑健康和激素平衡。

A craving for rich foods could be that your body needs fats to support brain health and hormones.

因此，当我们轻视并羞耻化这些信号时，就失去了在更深层次理解身体的机会。

So, again, by dismissing and shaming these signals, we lose the opportunity to understand ourselves on a deeper physical level.

我们非但不尊重身体静默的智慧，反而用各种规则和噪音淹没它，只会制造更多混乱。

And instead of honoring the body's quiet wisdom, we flood it with rules and noise that only create more confusion.

你知道这其中另一个关键因素是什么吗？

You know what another big element of this is?

睡眠。

Sleep.

睡眠是另一个重要领域。

Sleep is another big area.

当需要休息时，我们的身体会发出明显的信号。

Our bodies give us such clear sides when it's time to rest.

你知道的，眼皮沉重、思维迟钝、易怒烦躁。

You know, drooping eyelids, sluggish thinking, irritability.

我们明明知道自己疲惫，但现代文化却常将疲劳视为需要对抗的东西。

We know when we are tired, but modern culture often treats fatigue as something to fight against.

我们不得不靠咖啡因提神。

We have to load up on caffeine.

我们不得不赶工期，要么就熬夜刷剧，安慰自己以后能补回来。

We have to push through deadlines, or we end up binge watching shows until late at night, convincing ourselves that we can make up for it later.

这种贬低休息价值、将其视为软弱或麻烦的思维模式和文化观念，实在对我们毫无益处。

This entire mindset and cultural mindset that devalues rest and that frames it as a weakness or an inconvenience is truly not doing us any favors.

如此一来，我们也忽视了身体最基本的自愈机制，再次传递出我们不信任身体需求的信号。

And in doing so, we ignore one of the body's most fundamental healing processes as well, sending the message that, again, we don't believe it knows what it needs.

讽刺的是，我们熬夜追求的目标——无论是效率、创意还是人际关系——恰恰都深度依赖睡眠。

The irony is that the very things we're trying to achieve by staying awake, whether it's productivity, creativity, connection, they are deeply dependent on sleep.

充分休息的大脑能更高效地处理信息。

A well rested brain processes information more efficiently.

它能更有创意地找到解决方案。

It finds solutions more creatively.

它能保持更稳定的情绪平衡。

It maintains a stronger emotional balance.

它能够更好地自我调节。

It's better able to regulate itself.

要知道，身体还通过睡眠来修复组织、平衡激素、巩固学习成果。

You know, the body also uses sleep to repair tissues, to balance hormones, to consolidate learning.

因此当我们把睡眠视为可有可无时，不仅忽视了身体最明确的信号，还剥夺了自己充分生活所需的能量和清醒头脑。

So when we do treat sleep as expendable, we are not only ignoring one of our body's clearest signals, but also stripping ourselves of the very energy and clarity we need to live fully.

我认为广义上的休息也是我们抗拒的东西。

I think rest in the broader sense is also something we resist.

即使身体通过头痛、肌肉紧张、情绪低落等信号表明不仅是疲劳而是倦怠，我们仍强迫自己更努力，并潜意识认为休息等于懒惰。

Even when our body is signaling beyond tiredness but a sense of burnout through headaches, muscle tension, low mood, we push ourselves harder, and we implicitly believe that rest equals laziness.

疲劳其实是智慧的源泉。

Fatigue is actually a source of wisdom.

这绝对是身体发出的非常明确的信号——我们没有好好照顾它。

It is absolutely a very clear sign from our body that we are not taking care of it.

当我们继续忽视这点时，就会逐渐丧失对身体伟大智慧和指引的信任。

When we continue to ignore that, again, it erodes our trust in our body's great wisdom and guidance.

如果我们真正相信身体始终在为我们的最佳利益运作，我们与自我的整个关系就会发生转变。

If we truly believe that our body is always working in our best interest, the entire relationship we would have with ourselves would shift.

与其将症状、感觉、不适视为威胁，将疲劳或饥饿视为需要压制的东西，我们或许可以开始把它们看作是一种交流，是旨在保护我们并呼唤我们回归平衡的信息。

Instead of viewing symptoms, sensations, discomfort as threats, instead of viewing fatigue or hunger as something to suppress, we might begin to see them as communication, you know, messages designed to protect us and to kind of call us back into balance.

我认为这种视角将身体从对手转变为了盟友。

I think this perspective transforms the body from an adversary to an ally.

我们心意相通。

We are in unison.

我认为，这也能缓解我们许多人内心的焦虑。

It would also, I think, soften the anxiety that so many of us carry.

我们对健康的恐惧大多源于将未知解读为灾难。

Much of our health related fear comes from interpreting the unknown as catastrophic.

如果我们相信身体天生具有智慧且能自我调节，就不必总是设想最坏的情况。

If we do then trust that the body is inherently wise and self regulating, we wouldn't need to jump to worst case scenarios.

相反，我们可以坦然面对未知。

Instead, we could just sit with not knowing.

我们可以坚信，即使不明白某个过程为何发生，它仍有其目的性——这种信念能让我们摆脱持续的高度警觉。

We could be grounded in the belief that even if we don't understand why a process is happening, it is still unfolding with purpose, and that trust would free us from constant hypervigilance.

相信身体的善意也会改变我们日常对待它的方式。

Believing in the body's benevolence would also change how we treat it day to day.

我们的态度会从惩罚转向合作，从逼迫它超越极限、剥夺营养、严苛批评，转变为妥善喂养、及时休息、谨慎活动并尊重它的极限。

We might move from punishment to partnership, from pushing it past exhaustion, starving it of nourishment, criticizing it harshly to feeding it well, resting it when it asks us to, moving it with care, and also respecting its limits.

更深层次上，我认为这会带给我们极大的平静。

At a deeper level, I think this brings us a lot of peace.

它让我们感受到这种和谐，以及我们的意识与其载体——也就是身体——之间的关系。

It brings us this sense of unison and a relationship between our mind and the space that it occupies, that being our body.

好的。

Okay.

稍后回来时，我会分享更多这个箴言在我生活中的体现，以及一些日记指导和进阶建议，请保持关注。

When we come back, I'm gonna share a little bit more about how this mantra has shown up in my own life, plus some journal prompts and further tips, so stay tuned.

欢迎回来。

Welcome back.

既然我们已经了解了今日箴言背后的含义，我相信我的身体知道该怎么做。

Now that we've looked at the meaning behind today's mantra, I trust that my body knows what it is doing.

是时候和大家敞开心扉，分享我对这句话的个人见解和感悟了。

It's time to get personal with you guys and share some of my own insights and reflections about this phrase.

我主要感觉自己在疲惫时缺乏对身体的基本信任，或者干脆忽视身体信号，总以为自己更清楚状况，不断突破极限，直到身体彻底罢工给我颜色看。

I mainly feel like I don't have this trust in my body or I am ignoring my body when it comes to tiredness and when it comes to pushing myself beyond my limits, thinking I know better, overriding it until it kind of really does show me who's boss.

我很喜欢一句话：当身体需要休息时请听从它，否则它会在你最不方便的时候强制休息。

A quote I love is listen to your body when it needs rest or it will choose rest when it is most inconvenient for you.

天啊。

And, oh my gosh.

好吧好吧，这个教训我怕是领教过太多次了。

Well, well, well, if I have not learned that lesson, probably one too many times.

说个题外话，我记得去年年初时不断得扁桃体炎。

This is a random story, but I remember at the start of last year, kept getting tonsillitis.

简直离谱。

It was, like, ridiculous.

我总觉得扁桃体炎是小孩子才会得的病。

And tonsillitis, I always feel like, is like an illness you get as a child.

而我二十多岁的人却反复发作。

And here I was, like, in my twenties getting it constantly.

猜猜我当时非但不休息还在做什么？

And guess what I would do instead of resting?

我会继续工作。

I would just keep working.

我会坚持工作。

I would keep working.

我会继续与朋友见面。

I would keep seeing my friends.

我会尝试坚持锻炼。

I would try and keep exercising.

只要感觉稍微好转，我就会立刻把强度拉满到150%。

And as soon as I started feeling just a little bit better, oh, I would just ramp things back up to a 150%.

该看医生的时候我没去。

I didn't go to the doctor when I should have.

需要休息的时候我没停。

I didn't take time away when I needed to.

我也没有做预防措施。

I didn't do preventative things.

然后当失声（这显然影响工作）、无法工作、无法外出时，我又会变得极度烦躁、压力和恼怒——却始终拒绝承认自己在康复过程和倾听身体信号中的责任。

And then I would just get so frustrated and stressed and annoyed when I'd lose my voice, which I obviously need for my job, when I wasn't able to work, when I wasn't able to go out and do things, not acknowledging my own role in this process of healing and in listening to my body.

从很多方面来说，我都在与自己的身体对抗。

I was in many ways fighting against my body.

我破坏了身体拼命想要与我沟通、帮助我、引导我走向正途的所有努力。

I was sabotaging all the ways it was desperately trying to communicate with me and help me and push me in the right direction.

这一切在我去新西兰度假时改变了：我得了扁桃体炎，被迫休息。

This all changed when I went on holiday and I was in New Zealand and I got tonsillitis and I was kind of forced to rest.

就是，完全无事可做。

Like, there was nothing else to do.

我无法去上班。

I couldn't go to work.

我无法录制节目。

I couldn't record episodes.

我见不到朋友，因为假期只有我和男友两个人。

I couldn't see my friends because it was just me and my boyfriend on holiday.

我有点意识到，这种情况不需要硬撑。

And I kind of realized, like, this isn't something I need to push through.

我可以允许自己生病休息。

I can kind of just let myself be sick.

我还去看了医生。

I also went to the doctor.

在反复得慢性扁桃体炎的这些年里。

Throughout all these times of getting chronic tonsillitis.

我从未去看过医生。

I did not go to the doctor.

这次医生给我开了抗生素。

This doctor gave me antibiotics.

你猜怎么着？

Guess what?

之后再没复发过，因为我好好休息了，终于听从了身体信号，做了正确的事。

Hasn't come back since because I rested, because I finally listened to it, because I did what was right.

这是宝贵的一课。

This was a valuable lesson.

这绝对是我现在更想应用到心理健康上的东西。

Definitely something I'm trying to apply it more to my mental health now.

你要注意到，你可以对自己的症状和身体能力有某种特定的认知和感受。

Just noticing that you can think and feel one way about your symptoms and about what your body is capable of.

但你的身体会明确告诉你它需要什么，以及它实际上能做到和不能做到什么。

But it's gonna show you pretty clearly what it needs from you and what it is actually capable of and not capable of.

与之对抗只会让你徒劳无功。

Fighting against it is gonna get you nowhere.

与之和谐共处才能让你更快达到疗愈、健康和康复的状态。

Working with it in unison is gonna get you to a place of healing, of wellness, of health much quicker.

以下是你可以实践这种理念的一些方法。

Here are some of the ways that you can practise this.

首先，觉察不适感和紧张感。

Firstly, notice discomfort and tension.

感觉糟糕、状态不佳、头脑昏沉——这些状态不是总能硬撑过去的。

Feeling like crap, feeling off, feeling foggy, that's not always something that you can just push through.

这些都是信号。

These are signs.

它们在向你传递信息。

They are telling you something.

问题在于，我们常被教育要将这些状态视为常态，认为这只是忙碌或有抱负必须付出的代价。

The challenge is that we're often taught to normalize these states and to see them as, like, just the cost of being busy or ambitious.

但长期感到不对劲，我不知道是否有人告诉过你，这其实不应该是你应有的感受。

But feeling chronically off, I don't know if anybody's told you this, that's actually not how you're meant to feel.

我需要你做一些推理性的调查。

I need you to do some deductive investigating.

或许可以开始追踪某些行为，追踪是什么导致了这种情况，追踪你的睡眠，追踪是否有某些食物在你的身体里引发奇怪的感觉，这样你就能从这种持续感到倦怠或不适的状态中解脱出来。

Maybe start tracking certain behaviors, tracking what is causing this, tracking your sleep, tracking if there's certain foods that are creating weird sensations in your body so that you can kind of get out of this constant state of just feeling lethargic or bad.

其次，尊重你身体内的自然节律。

Secondly, just honor the natural rhythms within your body.

与我们身体建立信任最强大却被低估的方式之一，就是倾听它，倾听它是如何流动、如何在生活中运作的。

One of the most powerful yet underrated ways to build trust with our body is to just listen to it and to listen to how it is flowing and how it is operating through life.

我们的生物系统围绕着周期组织，日常的昼夜节律调节着睡眠与清醒、饥饿、消化、能量和休息。

Our biology is organized around cycles, daily circadian rhythms that regulate sleep and wake, hunger, digestion, energy, and rest.

昼夜心理学研究的是我们身体的内部时钟如何不仅塑造我们的生理状态，还影响我们的思想、情绪和行为。

Circadian psychology is the study of how our body's internal clock shape not just our physical state, but our thoughts, our mood, our behaviour.

这些节律决定了我们何时感到困倦、何时警觉、何时释放皮质醇和褪黑激素等荷尔蒙，以及我们如何代谢食物。

These rhythms dictate when we feel sleepy, when we feel alert, when we release hormones like cortisol and melatonin, how we metabolize food.

所以我真的希望你能花些时间了解你的昼夜节律可能是怎样的，或者学习人类普遍遵循的昼夜节律。

So I really want you to take some time to learn what your circadian rhythm might be or learn the general circadian rhythm that humans operate on.

一旦深入其中，你会发现我们的行为时机有多么重要，在特定时间休息、进食、接触光线和锻炼有多么重要，这非常迷人。

It's so fascinating that once you get into this, you understand how important the timing of our behaviors are, how important it is to rest and eat and expose ourselves to light and exercise at certain times.

当我们以一定的一致性遵循这些内在的自然模式时，确实能看到身体运作得更好，并减轻身体的压力负担。

When we follow these ingrained natural patterns with some degree of consistency, we do see that our body can operate better and we reduce the stress load on the body.

缺乏一致性，神经系统就会像是在猜测，永远不确定营养何时到来、休息何时开始、何时需要为下一项活动做好准备。

Without consistency, the nervous system is kind of left guessing, never quite sure when nourishment is gonna come, when rest is gonna come, when it needs to be prepared for the next activity.

这种不确定性会引发一种微妙但持续的压力反应，让我们逐渐变得焦虑、疲惫，随着时间的推移恢复力也会下降。

And this uncertainty can trigger a subtle but ongoing stress response, leaving us increasingly anxious, increasingly fatigued, and less resilient over time.

第三，找到方式像表达深沉的爱那样善待你的身体。

Thirdly, find ways to show your body like some deep, deep love.

我认为这其实植根于仪式感。

I think this is really rooted in ritual.

找一个能让你与这副承载你灵魂的躯体建立连接的仪式。

Find a ritual that will allow you to connect with this physical vessel that you operate within.

选择你享受的运动，因为它让你感到快乐。

Do exercise you enjoy because it feels fun.

这就是我最近对待跑步的态度。

This has been my approach to running recently.

我重新爱上了跑步，因为我不再强迫自己去做，也不再以不喜欢的方式强迫自己，这完全改变了我与运动的关系。

I've, like, fallen in love with running because I'm not forcing myself to do it and because I'm not forcing myself to do it in a way that I don't enjoy, and it's completely changed my relationship to exercise.

跳跳舞吧。

Do some dancing.

赞美你的身体。

Complement your body.

赞美你的手臂、双腿和体态，感激它们如此能干，为你付出这么多。

Complement your arms, your legs, your form on how capable they are, how much they do for you.

感谢它的辛勤工作。

Thank it for its service.

另外，要真正花时间在那些体现自爱的卫生习惯上。

Also, really take your time with, like, certain hygiene practices that also embody self love.

优先考虑那些你可能享受的全面淋浴时光。

Prioritize, like, the everything shower that you may enjoy.

花点时间真正放慢节奏，无论是护肤还是刷牙的时候。

Taking a moment to really slow down with your skin care or when you brush your teeth.

真切地注意到你的身体有多么美丽和奇妙。

Really notice how beautiful and wonderful your body really is.

建立一个良好的睡眠仪式。

Have a good sleep ritual.

我认为这是这份清单上最重要的自我关爱方式。

This is like the most important form of self care that I think is on this list.

睡眠是你的生命线。

Sleep is your lifeline.

睡眠就是生命。

Sleep is life.

直到你不重视它时，你才会明白睡眠有多重要。

Like, you don't understand how important it is until you don't prioritize it.

所以请确保睡前不要使用电子屏幕。

So please make sure that you are not using screens before bed.

不要在晚上9点喝含咖啡因的饮料。

You are not drinking caffeine at 9PM.

即使你感到眼睛开始疲劳，也不要继续熬夜玩手机。

You are not staying up on your phone even when you can feel your eyes start to fatigue.

做你需要做的事，让睡眠不再感觉像是一项家务。

Do the things that you need to so that sleep doesn't feel like a chore.

感觉像是可以轻松融入的事物。

It feels like something you can slide into.

另外，我认为偶尔尝试身体扫描冥想很重要。

Also, I think it's important to at times try a body scan meditation.

我觉得如果你有健康焦虑，这可能不太适合你。

I think if you have health anxiety, this may not be great for you.

但如果没有，这是一种极好的正念练习，通过以我们常被现代忙碌生活禁止的方式关注身体，帮助你重新与身体建立连接。

But if you don't, this is a brilliant mindfulness practice that helps you reconnect with your body just by paying attention to it in a way that we're often asked not to do because modern life is so busy.

这超级简单。

It's super simple.

你只需找个舒适的姿势。

You just find a comfortable position.

你可以躺下或坐着，闭上眼睛，开始真正呼吸并感受气息在体内的流动，然后从头顶开始。

You can either lay down, you can sit, close your eyes, start to really breathe and feel that breath in your body, and then begin at the top of your body.

将注意力集中在头部和面部，只需觉察感受所在的位置。

Bring your attention to your head and your face and just notice where sensations sit.

注意哪里有紧绷感，哪里有温暖感，哪里有刺痛感。

Notice where there's tension, where there's warmth, where there's tingling.

随着向下移动继续这样做，不要将其标记为不好的。

Keep doing that as you move downward and just don't label it as bad.

只需将其标记为正在发生的事情。

Just label it as something that is happening.

只需觉察它，然后回到身体时你会感觉更能理解它试图与你沟通的内容。

Just notice it and then come back to your body feeling more aligned with what it's trying to communicate with you.

好的。

Alright.

这些是我的一些建议。

Those are some of my tips.

我们已经探讨了信任自己身体的意义。

We've explored what it means to trust our bodies.

稍后回来时，我们将讨论如何将其付诸实践，包括今日深度思考和日记提示。

When we come back, we're gonna talk about how to put that into practice with our deep thought of the day and some journal prompts.

所以请稍等片刻，广告后马上回来。

So stick around for more after this quickly.

欢迎回来。

Welcome back.

本周的座右铭是：我相信我的身体知道它在做什么。

Our mantra for this week is I trust that my body knows what it's doing.

今天的深度思考真正点明了这一点。

Our deep thought of the day really drives this home.

每一次心跳、每一次呼吸都证明你的身体清楚地知道它在做什么。

Every heartbeat, every breath is proof your body knows exactly what it's doing.

我不知道这句话是谁说的，但我很喜欢它提到呼吸和心跳这些自然发生的事情，这些确实能让我们找到内心的平静。

I don't know who said that quote, but I do love that it talks about breath and heartbeat and all these things that naturally happen that can really allow us to ground ourselves.

前几天我做了一个关于呼吸练习的很有趣的采访，那位专家谈到呼吸就像是万能良药，也是存在的普遍真理。

I did this really interesting interview the other day on breath work with this expert, and she was talking about how breath is, like, the universal medicine and, like, the universal truth of existence.

就像宇宙在呼吸，树木在呼吸，大地在呼吸，我们也在呼吸。

Like, even the universe breathes, even the trees breathe, even, the earth breathes, we breathe.

与自身内在建立连接，能让你更好地与周围事物产生共鸣。

And connecting with that in your own body allows you to connect with things around you.

我认为这超越了单纯信任身体机能的程度——当你能在世界的运转中感受到稳定性，真正看清自己的位置时，就会以这种方式获得存在感。

And I think this goes beyond trusting what your body is doing and trusting that, you know, there is a sense of stability in what the world is doing and that you can really see your place in it and feel grounded in your existence in that way.

心跳也是如此。

The same thing with your heartbeat.

重新连接这些不断提醒你'我在这里，我当下存在，我活着'的身体部位，具有独特的心理力量。

Reconnecting with these parts that tell you I'm here, I'm here, I'm present, I'm alive, is also uniquely psychologically powerful.

我非常喜欢这句话。

So I love that quote.

让我们开始今天的日记练习吧。

Let's dive into our journal practice.

每句箴言都会因你正在经历的事情而产生不同的共鸣。

Every mantra, I think, lands a little bit differently depending on what you're going through.

这些提示问题旨在帮助你觉察并反思个人正在经历的思想、情感和转变。

So these prompts are really just to help you tune into and reflect on whatever thoughts, feelings, shifts are showing up for you personally.

如果写日记不适合你，完全没关系。

If journaling isn't your thing, that's totally okay.

你也可以在脑海中默默回答这些问题。

You can also just answer these questions in your own head.

但请花点时间认真思考这些提示。

But just take a little moment to reflect on these prompts.

首先，哪些经历让你意识到自己的身体比曾经认为的更有潜力？

First, what experiences have shown you that your body is more capable than you once believed?

接下来，你的身体此刻是如何向你传达它的需求的？

Next, how does your body communicate its needs to you right now?

问问你自己，你在倾听吗？

And ask yourself, are you listening?

最后，最近你的身体给你传递了什么信号？你该如何以信任而非压抑或抗拒的方式回应它？

And finally, what is one signal your body has been giving you recently, and how can you respond to it with trust instead of suppression or resistance?

既然你已经留出空间来反思，现在让我们给你的心灵片刻休息的时间。

Now that you've made that space to reflect, let's give your mind just a little moment to rest.

稍后你会听到一段音乐。

In just a second, you'll hear a music track.

我只是鼓励你抓住这个机会，以你觉得合适的方式消化这周的反思。

I just encourage you to take this opportunity to process this week's reflection in whatever way feels right to you.

我没有任何压力或期待。

No pressure or expectations from me.

你可以随心所欲地想任何事情。

You can literally think about whatever you want.

如果这与你不产生共鸣，那也完全没关系。

And if this isn't something you connect with, that's totally okay.

直接快进大约三十秒即可。

Just skip ahead about thirty seconds.

当你静下心来时，请记住我们的箴言。

But as you settle in, keep our mantra in mind.

我相信我的身体知道它在做什么。

I trust that my body knows what it is doing.

随着音乐响起，让这句箴言塑造你的思绪，调节你的呼吸，花些时间去连接它为你唤起的一切。

As the music plays, let this mantra to shape your thoughts, shape your breath, and take the time to connect with whatever it is bringing up for you.

太美了。

Beautiful.

好的。

Alrighty.

在我们结束本周节目之际，我想分享一些关于这句箴言的最后思考。

As we wrap up this week's episode, I wanna share a few final thoughts about this mantra.

我相信我的身体知道它在做什么。

I trust that my body knows what it is doing.

信任是我们播客中经常讨论的话题，它并非一夜之间就能建立。

Trust is something we talk about a lot on the podcast, and it doesn't just happen overnight.

我认为真正践行这句箴言需要一系列练习：你要抛开世俗对你的要求，社会对你的期待，而去珍视最重要的关系——你与自己的关系，以及你与身体的关系。

I think really embodying this mantra is a series of practices where you push aside what the world wants you to do, what society is asking you to do, and you honor the relationship that matters the most, which is the one you have with yourself and the one you have with your body.

我们的身体从始至终都在承载我们、保护我们、为我们工作，即便在我们未曾察觉时也是如此。

Our bodies have been carrying us, protecting us, working for us for their and our entire existence, even when we didn't notice it.

为此，请给予自己和你的身体一些关爱。

Give yourself and give your body some love for that.

相信它能应对你生活中的一切，只要你给予它空间并倾听它的声音。

Trust that it is able to handle whatever else is happening in your life if you just give it space to do so and you listen to it.

因此在我们共同迈向本周及未来的日子里，请选择以耐心对待你的身体，选择尊重，选择信任它——我相信你会发现巨大的转变正在发生。

So as we move forward this week and beyond, choose to treat your body with patience, choose respect, respect, choose choose confidence in it, and I think that you'll find a huge change coming about.

感谢您收听《箴言》，这是由Pave Studios制作的Open Mind独家原创节目。

Thank you for joining Mantra, an exclusive Open Mind original powered by Pave Studios.

在OpenMind，我们非常珍视您的支持，请在社交媒体分享您的想法，并记得为Mantra评分、评论和关注，帮助更多人发现这个节目。

At OpenMind, we really value your support, so please share your thoughts on social media and remember to rate, review, and follow Mantra to help others discover the show.

如需无广告收听和提前观看节目，请务必在Apple Podcast上加入OpenMind Plus。

For ad free listening and early access to the show, make sure to join OpenMind Plus on Apple Podcast.

下周一我会再与您分享一条Mantra。

I'll share another Mantra with you next Monday.

在此期间，请继续坚持自我和自己的旅程。

Until then, keep showing up for yourself and your journey.

我是Gemma Spegg。

I'm Gemma Spegg.

下周见。

See you next week.

Mantra由我Gemma Spegg主持，是Pave Studios制作的open mind原创节目。

Mantra is hosted by me, Gemma Spegg, and is an open mind original powered by Pave Studios.

本期节目由出色的Mantra团队打造，成员包括Max Cutler、Ron Shapiro、Stacy Warrankar、Sarah Camp、Jen Passavoie和Paul Leber Skin。

This episode was brought to life by the incredible Mantra team, Max Cutler, Ron Shapiro, Stacy Warrankar, Sarah Camp, Jen Passavoie, and Paul Leber Skin.

感谢您的收听。

Thank you for listening.

如果您错过了我的现场演出，请别担心。

If you missed my live show, do not worry.

您仍可在11月30日前点播观看。

You can still watch it on demand until November 30.

请前往pave.live观看真实对话、深刻感受以及未经过滤的VIP派对实况，趁它还没下线。

Head to pave.live to catch the real talk, big feelings, and the unfiltered VIP after party before it's gone.

嘿。

Hey.

我是史蒂夫·伯恩斯，很高兴你在这里，因为我们相识已久。

It's me, Steve Burns, and I'm so glad you're here because you and I go way back.

对吧？

Right?

是啊。

Yeah.

看看现在的我们。

And, look at us now.

我们都长大了。

Like, we're all grown up.

我们有了这个新播客，讨论各种成人话题，还有特别嘉宾如杰米·李·柯蒂斯和比尔·奈，但主要内容还是关于你。

We've got this new podcast where we talk about all this grown up stuff, and there's special guests like Jamie Lee Curtis and Bill Nye, but for the most part, it's about you.

我是说，一直以来都是关于你。

I mean, it's always been about you.

由Lemonada Media出品的《与史蒂夫·伯恩斯共话人生》现已上线，你可以在任何播客平台收听，或在YouTube观看每期节目。

From Lemonada Media, Alive with Steve Burns is out now wherever you get your podcasts, or you can watch every episode on YouTube.