允许万事万物自由地流经自己
观察它、描述它、体会它
但是不被它裹挟
这在心理学上叫做
“以己为景”
Allow everything to flow freely through oneself
observe it, describe it, experience it,
but not be swept away by it
The concept in psychology is known as
“Self-as-Context”
以己为景
“以己为景”是接纳承诺疗法中的一个重要概念，意思是我们作为自己内在的观察者，客观地注意到并观察我们的思维、情感，接受它们，但不被它们所控制。
“Self-as-Context” is a key concept in Acceptance and Commitment Therapy (ACT), which means that as the inner observer of ourselves, we objectively notice and observe our thoughts and emotions, accept them, but are not controlled by them.
想象一下：
夏天的午后，你趴在窗台上，观察蓝天上漂浮的朵朵白云。它们或慵懒，或怪异，或奇妙，你看着它们只感觉好奇。
Imagine a summer afternoon, where you are lying on the windowsill, observing the fluffy white clouds floating in the blue sky. They are sometimes lazy, sometimes bizarre, and sometimes magical, and as you watch them, you feel only curiosity.
那么对待我们生活的经验、经历的情绪，为什么不能采取同样的态度呢？我们好奇地趴在心房中，静悄悄地观察这些升腾起来的情绪，观察这些事情在心里引起的震荡。但是我们不去沉浸其中，不被思绪所淹没。
Then, why can't we adopt the same attitude towards the experiences of our lives and the emotions we encounter? We can curiously lie prone in the chamber of our hearts, quietly observing these emerging emotions and the turbulence they cause within us. But we don't immerse ourselves in them, nor are we overwhelmed by our thoughts.
我们沉默而又客观，不带评判、不带苛责。面对不愉快和痛苦，我们也不去消除和控制。这个时候，我们就是包容的、开放的，情绪开始变得自由，生命的经验变得自由，能量也开始自由流动。
We remain silent and objective, without judgment or criticism. When facing unpleasantness and pain, we neither try to eliminate nor control them. In these moments, we are tolerant and open, and our emotions begin to feel free, the experiences of life become free, and energy starts to flow freely as well.
“以己为景”，把自己和经验当成了被观察的背景，从而可以更加自由地选择我们的行为，把注意力和精力集中在真正重要的事情上。这种主动的、有意识的过程，允许我们与内在的困扰和痛苦和平共处，从而获得更深层次的内心疗愈和成长。
“Self-as-Context” treats oneself and one's experiences as the background being observed, thereby allowing for greater freedom in choosing our behaviors and focusing our attention and energy on what truly matters. This proactive and conscious process permits us to coexist peacefully with inner disturbances and pain, leading to deeper inner healing and growth.
中文内容来自iCare心理
https://www.xiaohongshu.com/explore/661ba621000000001a016fda?app_platform=ios&app_version=8.39&share_from_user_hidden=true&xsec_source=app_share&type=normal&xsec_token=CBLd9wh0KrOqd65h58XZQDpTXwppuWmxVz5pnB-hUt34c=&author_share=1&xhsshare=WeixinSession&shareRedId=ODc2MUlHNE82NzUyOTgwNjY1OThFOTtB&apptime=1732242958
图片来自INSEELSTUDIO
往期回顾
供稿丨冯瑾玥
供图 | INSEELSTUDIO
执行编辑丨岳露
责任编辑丨杨昆 耿军
审核丨刘猛
