Fear Processing Exercise, by Inelia Benz for ascension101.com
You can do this exercise at any time, whenever you feel fear.
当你感到恐惧的时候，你可以做此练习。
For best results, it is best to do it in a quiet and private space and working through a list of fears you have written beforehand.
为了得到最好的效果，你最好事先在纸上把你的恐惧都写下来，到一个安静能保有隐私的私人空间进行此项练习。
Sit or lie down comfortably with your back straight and close your eyes.
找一个舒适的地方躺下或坐下，背部平直，闭上你的眼睛。
Breathe in deeply and slowly into your abdomen, then breathe out as fast as you can.Repeat, breathe in slowly, then out as fast as you can.
And once more, breathe in slowly and slowly, then out fast.
Now continue breathing at your own pace.
进行腹式呼吸。尽量缓慢的深吸气，然后尽快呼出。然后重复这样的呼吸几次。之后继续以你自己的步调进行呼吸。
Scan you physical body from head to toe, to find the energy of fear. Look for fear. If you cannot find it, read one of your fear items in your list and scan your body again.
从头到脚扫描你的身体，寻找恐惧的能量所在。寻找它。如果找不到，阅读你事先写好的清单。之后重新扫描寻找。
Once you find fear in your body, simply look at it. Don’t analyze it, just look at it. Allow it to be there.Allow it to exist.Allow it to grow and to be.
一旦你找到这个恐惧的能量，简单的看向它。不要分析评判，只是简单的看着它。允许它存在于那里，允许它的变化，允许它以它所是的样子存在。
It could be a physical discomfort, such as a knot, a pain, a location of energy, or through a thought or memory, or it could be just the emotion of fear. Just look at it.Observe it.Feel it.Allow it to be here.
它可以是一种身体的不适，例如象是一个结节，一种痛感或一种局部能量、一闪而过的念头或是一种记忆，或仅仅是一种恐惧的情绪，不管是什么，只是看着它。
And say, “fear, you are welcome here.”Welcome here.Welcome fear and allow it to grow.
然后说，“恐惧，欢迎你来这。”欢迎它在这，欢迎它并允许它成长变化。
Let it get bigger and bigger.Allow it to grow, and grow... as big as it can go.Let it be as big as it can possibly get.Allow it to express itself to you.But don’t analyze.Simply allow whatever comes.
让它越变越大，同意它尽其可能的变化，允许它自由的对你展现它。不要分析，不管什么变化，只是简单的允许。
Whether words, thoughts, memories, Follow it if it changes into another emotion, or changes locations in your body.
不管是词汇、想法还是记忆，如果它变成了一种情绪或改变了在你身体的位置，只是跟着它。
Whatever it does, welcome the new expression. “you are welcome here, thought... you are welcome here emotion, words, memories, you are welcome here fear.” You are welcome here.Watch it. Observe it.
不管它做了什么，都对它表示欢迎。和它对话，“欢迎你在这，想法；欢迎你来这，情绪；欢迎你在这，恐惧…”监督者它，观察着它。
Now, allow yourself to get closer and embrace fear in whatever expression it has chosen.
现在，让你自己离它近点，然后拥抱它的任何化身。
give it light and love, and allow it to exist. Thank it for whatever job it had for you, for being with you for so long.
给予它光和爱。允许它的存在。谢谢它带给你的任何功课，感谢它陪伴你这么久。
Now, release it into Oneness. Allow it to go free back into Source.
现在释放它到合一中，允许它自由的返回源头。
Breathe deeply now. As you breathe in, breathe in light and love. And as you breathe out, allow that light and love to go to and fill the space where fear used to be.
现在深呼吸。当你深吸气，你吸进光和爱；当你呼气，你把光和爱填入恐惧离开所留出的空间.
Now, simply breathe deeply and slowly.Breathing in light and love, and as you breathe out, allow that light and love to expand throughout your body and out into your environment.
现在简单的深呼吸，当你吸气，你吸进光和爱；呼气，允许光和爱流变全身并留到你周围的环境中。
Now, scan your body from your toes to your head and see if there is any of that fear left. If so, repeat the exercise straight away. If not, you can use your list to repeat the exercise, or end now by opening your eyes and having a good stretch.
现在，再次从头到脚扫描你的全身，看还有没有恐惧残留。如果有立刻重复练习。你对照你事先写好的清单继续练习；或睁眼结束这个练习，舒服的伸个懒腰，以后继续。
Repeat this exercise every day until there is no more fear in your life.
每天重复这个练习，你的生活中将不会有恐惧。
注：因为Inelia Benz自称是可以和神圣源头直接相连的高震动的人，所以做此练习，应该以自愿与神圣源头相连为前提。有神这样的强大力量为后盾，就没有是什么可怕的。一切是一场游戏。如同电影“勇敢者的游戏”，再真实也是游戏。可是因为真实，所以看起来可怕。到头来发现，这看似可怕的安排，可以显示你是个什么样的人，是对你的一次历练。结束时，你要么发现自己有待提高之处，要么发现自己克服了困难，提高了某项品质。这些都是藏在恐惧背后的礼物。勇敢面对恐惧，领取礼物去吧！