我在阅读《养育你内心的小孩》时，看到作者介绍的养育自己的五个步骤：
第一，回到内在。
First, go back inside.
你需要给自己的自动反应按一下暂停键，然后将注意力从“谁错了，怎么错的”转移到“我内在发生了什么”上。
You need to press the pause button on your automatic response and shift your focus from "who's wrong, how's wrong" to "what's going on inside of me.".
作者建议找到可以书写的环境，可以拿出纸笔，也可以打开手机里的记事本，或用其他记录方式。这种仪式感可以帮你完成心态的转变，同时也会为接下来的深度探索做准备。
The authors suggest finding an environment where you can write, take out a pen and paper, open a notepad on your phone, or use other methods of recording. This ritual will help you complete the mental shift and prepare you for further exploration.
第二，寻找期待。
Second, look for expectations.
每个情绪背后都对应着一个或多个期待。负面情绪背后都是一些未被满足的期待。所以，你需要问问自己，这个情绪在说你想要什么呢？
Each emotion corresponds to one or more expectations. Behind the negative emotions are unmet expectations. So, you need to ask yourself, what does this emotion say you want?
试着写下来，有多少写多少。如果你不知道那一刻自己的期待是什么，你可以试着这么问自己：
Try to write it down, as many as you can. If you don't know what to expect in that moment, try asking yourself this:
此刻让你不开心的事是什么呢？理想状态下，你最希望事情怎么发生呢？你所不能接受的事实是什么呢？事情怎么发展，你会感觉到开心呢？为了让期待更具体，你可以同时写下你为什么会有这样的期待。
What is it that upsets you at the moment? Ideally, what would you most like to happen? What is the fact that you can not accept? How would you feel about that? To make expectations more specific, you can also write down why you have them.
第三，寻找逻辑，找到匮乏所在。
Third, find the logic, find the lack.
寻找逻辑的方式就是问自己一个“如果”的问题。
The way to find logic is to ask yourself a "what if" question.
如果这个期待没实现，代表了什么？
If that expectation doesn't come true, what does it mean?
如果这个期待实现了，代表了什么？
And if that happens, what does it mean?
如果这个期待没实现，会怎样？
What happens if that expectation doesn't come true?
如果这个期待实现了，会怎样？
What happens if that expectation comes true?
也许这个期待没有实现，会带给你很多关于糟糕结果的想象。
If this expectation doesn't come true, it will give you a lot of imagination about the bad outcome.
……
......
匮乏包含作者在书中介绍的安全感、自由、价值感、意义、亲密的匮乏。
Scarcity includes the lack of security, freedom, value, meaning, intimacy that the author describes in the book.
第四，追问来源。
Fourth, ask the source.
这个逻辑是哪里来的呢？从哪里学会的呢？谁教的呢？
Where does this logic come from? Where did you learn to do that? Who taught you that?
仔细问自己的话，你会发现，这是从小到大积累的经验，现在已经未必适合了。因此，你要给自己一个修改的空间。
Ask yourself carefully, you will find that this is the experience of growing up, now may not be appropriate. So, you need to give yourself room to change.
第五，修改逻辑，填补匮乏感。
Fifth, revise your logic to fill in the sense of scarcity.
这个逻辑必然有不合理的地方，你可以思考一下如何修改。修改不合理逻辑的目的就是停止自我伤害。比如，安全感匮乏是因为自我恐吓，自由匮乏是因为自我强迫，价值感匮乏是因为自我否定，亲密感匮乏是因为拒绝爱。
There must be some irrationality in this logic, and you can think about how to modify it. The purpose of changing illogical logic is to stop self-harming. For example, lack of security is due to self intimidation, lack of freedom is due to self compulsion, lack of value is due to self denial, lack of intimacy is due to rejection of love.
当你能够识别自己的这些心理的时候，那一刻，你就不会再剥夺自己的内心能量了。如此，你就不会进一步消耗自己。
When you are able to recognize these thoughts in yourself, in that moment, you will no longer deprive yourself of inner energy. This way, you won't waste yourself further.
同时，你也可以去寻找新的方式，进一步满足自己的匮乏感。
At the same time, you can find new ways to further satisfy your own sense of scarcity.
当我看到这五步养育自己的方式时，我发现在语写中，我已经不知不觉地这样做了。在语写中和自己共处，和内心的小孩共处，他们在无意识间已经发生。
When I looked at these five steps to nurture myself, I found that in writing, I had unconsciously done so. In writing with oneself, in writing with the inner child, they have happened unconsciously.
作者说可以用书写的方式，其实用语写会更加方便，遇到事情或者情绪的变化，通过语写一口气养育自己，发现自己的期待，找到逻辑的匮乏，填补匮乏感，一气呵成。虽然不能做到次次成功，但是已经向好的方向发展了。
The author says that writing can be used, but it is more convenient to write in words. When things or emotions change, nurture yourself through writing in words, find your expectations, find the lack of logic, fill the sense of lack, in one fell swoop. Although we can not achieve success every time, but it has been developed in a good direction.
看到自己内心的小孩，并且不断滋养自己的感觉真的很棒，希望看到文章的你也来试试。
See their inner child, and constantly nourish their own feeling is really good, hope to see the article you also try.
我们每个人内在都有小孩，只有注意到了，才能更好地和自己相处。虽然我们不可能真正地认识自己自己，但是可以越来越了解自己。
We all have children inside of us, and only by noticing them can we get along better with ourselves. Although we can't really know ourselves, we can learn more and more about ourselves.
如果你现在还没有找到了解自己的方式，或者想要更加了解自己，可以用作者推荐的方法，问自己“那又能怎样呢？”，找到内心深处的秘密，清晰地认识自己。
If you haven't found a way to get to know yourself yet, or if you want to get to know yourself better, you can use the author's recommended method of asking yourself, what's The Big Deal? Find Your inner secret, be clear about who you are.
每当你的内心体验到痛苦的时候，你都可以把刺激你内心的事写下来，并反复问自己这样一个问题：
Whenever you feel pain in your heart, you can write down the things that stimulate you and ask yourself this question over and over:
那又能怎样呢？
What difference does it make?
那又能怎样呢？
What difference does it make?
那又能怎样呢？
What difference does it make?
深度、反复思考这个问题后，你就可以找到内心深处的很多秘密。
After deep, repetitive thinking about this question, you can find a lot of secrets in your heart.
——《养育你内心的小孩》
Raising your inner child
