让更多快乐融入你的日常生活

嘿，朋友们，我是多拉。

Hey friends, it's Dora here.

说实话，睡觉时间常常像一场持续的拉锯战。

Let's be real, bedtime can feel like a constant battle.

发脾气、拖延、屏幕疲劳，真的让人筋疲力尽。

The tantrums, the stalling, the screen fatigue, it's a lot.

因此，我们推出了《从动到静》，这是来自Headspace和Cocomelon的全新儿童睡眠播客。

That's why we created Wiggle to Wind Down, a brand new kid's sleep podcast from Headspace and Cocomelon.

每一集都帮助您的孩子活动、呼吸，并沉浸在舒缓的睡前故事中，让他们放松，也让您终于能松一口气。

Each episode helps your little one move, breathe, and settle into a soothing bedtime story so they can relax and you can finally exhale.

在您收听播客的任何平台搜索《从动到静》，让每个人的睡前时光变得更轻松。

Search for Wiggle to Wind Down wherever you get your podcasts and make bedtime a little easier for everyone.

Headspace工作室。

Headspace Studios.

你好，朋友们。

Hello, friends.

我是杰弗里·马什，本周的非二元性别嘉宾主持。

I'm Jeffrey Marsh, your nonbinary babe of a guest host for this week.

欢迎来到Radio Headspace，欢迎来到星期五。

Welcome to Radio Headspace and to Friday.

我们本周以韧性与自我慈悲为主题，今天来聊聊喜悦。

We're closing out this week of resilience and self kindness by talking about joy.

我主持自己的播客《内心之声》，探讨的不仅是将喜悦视为韧性的表现，更是将喜悦视为一种抵抗。

I host my own podcast called inner voice where I discuss not just feeling joy as an act of resilience, but feeling joy as an act of resistance.

对我而言，在一个告诉我应该收缩自我的世界里，快乐地生活，过去是、现在依然是一个革命性的选择。

For me, living joyfully in a world that told me to shrink was and still is a revolutionary choice.

当然，有人告诉我，我的喜悦太过分了。

Of course, I've been told that my joy is too much.

而对我来说，我的酷儿身份本身就是一种喜悦的体现。

And for me, actually, my queerness is a sign of joy.

我认为互联网上最仇恨的人——那种仇恨程度已经高到离谱——他们最不满的，就是我如此快乐。

I think the most hateful people on the internet, which is a level of hate that is quite in the stratosphere, I think they're most upset that I'm joyful.

我真心认为，他们最不高兴的并不是我化妆、我是非二元性别、我是酷儿。

I really honestly deep down don't think they're most upset that I wear makeup, that I'm non binary, that I'm queer.

我不认为他们最反感的是这些。

I don't think they're most upset with that.

因为我觉得，如果我真的憎恨自己，二十四小时都感到羞耻，那反而会让他们觉得更容易接受。

Because I suspect if I truly hated myself, and was ashamed twenty four seven, that that would somehow be easier for them.

我认为他们最憎恨的是喜悦。

I think the thing they hate the most is the joy.

当然，我花了很长一段时间才学会去感受喜悦。

And of course, it's been a long road for me to learn to be joyful.

喜悦。

Joyful.

从很小的时候起，直到现在，我内心始终至少有一丝喜悦的火花。

There was always at least a spark of joy within me from a very early age until now.

但我要告诉你一件关于内在小孩疗愈的奇怪事情。

But I'll tell you something weird about inner child work.

大多数来找我 coaching 的人，并没有意识到他们的内在小孩将会拯救他们。

Most of the people that come to coach with me, they don't realize that their inner child is going to save them.

他们带着一种先入为主的观念而来：我是成年人，我已步入中年，我要去拯救我的内在小孩，我要引导和教导他们。

They come with this preconceived notion that, well, I'm the adult person and I'm middle aged, and I'm gonna save my inner child, and I'm gonna mentor them and teach them.

而事实上，内在小孩一直守护着那份喜悦。

And the whole time the inner child has been the keeper of the joy.

我们每个人内心的孩童，都记得什么是安然、什么是快乐、什么是奔跑、什么是跳舞、什么是充满活力、什么是喜悦。

The child within all of us has been the one that remembers what it's like to be okay, to be happy, to run around, to dance, to have a lot of energy, to have joy.

所以，如果你的内在小孩最终拯救了你，别感到惊讶。

And so don't be surprised if your inner child is the one that saves you.

当这种情况发生时，说声谢谢。

And when it happens, say thank you.

我有一个独特的商业模式，那就是让杰弗里去烹饪。

I have a unique business model, and the business model is let Jeffrey cook.

让杰弗里尽情享受。

Let Jeffrey have fun.

我就是这么设计的。

I've built it that way.

而且它不可能以其他方式运作。

And it actually wouldn't work any other way.

我很幸运，能够通过快乐获得可持续的生活、收入和家庭，并靠快乐来支付房租。

I'm lucky that I get to have a sustainable life and income and family, and get to pay the rent by having joy.

我鼓励每一位聆听者去发现那一点火花，并以此为基础，构建生活、建立关系和友谊。

I would encourage every single person listening to find the spark and to build a life, build relationships, build friendships on that initial joy.

问问自己，什么带给我快乐？

Ask yourself, what brings me joy?

我该如何找到它？

How do I find it?

我在什么时候感受它最强烈？

When do I feel it the most?

让你的生活充满这一切，一遍又一遍，不断重复。

And fill your life, your job is to fill your life with all of that over and over and over.

你现在能为自己做一件简单的快乐小事是什么？

What is one simple act of joy that you can do for yourself right now?

你看，我相信在当下教学。

See, I believe in teaching in the moment.

所以，无论你在哪里，无论你是在叠衣服、开车，还是走在街上，我们都要一起深呼吸两次。

So no matter where you are, if you're folding the laundry, driving, walking down the street, we're going to take two breaths together.

这其实就是实时地善待自己，活在当下。

This is just real time, being kind to yourself, and living in the moment.

明白吗？

Okay?

如果你觉得闭上眼睛有帮助，而且环境安全，你可以闭上眼睛。

You don't need to close your eyes if you feel it would help, and it's safe to do so, can close your eyes.

但作为致力于快乐与彼此联结的全球社群，我们只需感受连接，一起呼吸。

But as a global community dedicated to joy and to each other, we're just going to feel connected and breathe.

先将所有的空气彻底呼出。

Start by exhaling all of the air out.

所以把你自己清空。

So empty yourself out.

然后打开，吸气，把所有的空气都吸进来，深吸你今天最大的一口气，继续吸，吸，屏住，屏住，屏住，然后叹气。

And then open up, inhale, Puff all of the air in, take the biggest breath of your day, still inhale, inhale, hold it, hold it, hold it, and then sigh.

我不知道。

I don't know.

很好。

Great.

再来一次，吸气，深深吸到顶，巨大的一口气，比之前更大，就停在那里。

Once more, inhale, big breath in, all the way to the top, huge breath, even bigger than before, stay there.

对自己说：我值得拥有快乐。

Say to yourself, I deserve joy.

呼气，把它释放出来。

Exhale, let it out.

然后睁开眼睛，继续叠衣服或吃你的麦片。

And then open your eyes, go back to folding laundry or eating your cereal.

把这份喜悦和连接带入你的生活中。

And take that joy and connection into your life.

这周我的分享就到这里。

That's it from me this week.

哦，和你们共度时光真是一种享受。

Oh, it's been such a pleasure spending time with you.

感谢你们每天早上来到Radioheadspace与我相伴。

Thank you for spending your mornings here with Radioheadspace.

请记住，你值得以真实的自己现身。

And remember, you are worth showing up for exactly as you are.