接着上次的正文，来看看"The wheel of feelings"和“Notice how your brain and body connect”这两个版块。

The wheel of feelings  

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Take a moment to notice any sensations in your body right now. Is your breathing fast or slow or somewhere in between? Does your mind seem busy with thoughts or is it focused on what you’re reading? These are all signals from your body and brain that tell you how you’re feeling.

当陷入情绪反应时，有时很难找到准确的词语来描述自己的感受。情绪轮盘可以提供帮助。从中心向外延伸——先在轮盘中心识别你的主要情绪，然后观察它向外围延伸时会关联哪些其他情绪。这能让你更细致、更具体地探索自己的感受。（DeepSeek翻译）

 Notice how your brain and body connect   

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Think of something or someone that makes you happy – a friend, a pet, a type of food or activity. Notice if your facial expressions change, how your shoulders feel and the sensations in your chest and stomach. Are your inhales long or short? Now, ask yourself, “What was I feeling?” Repeat the activity by thinking of an incident that scared or upset you. Next time you notice any of those patterns in your body and breath, you’ll understand what you’re feeling.

象让你快乐的事物或人——朋友、宠物、某种食物或活动。留意你的面部表情是否变化，肩膀的感觉如何，胸、腹的感受如何？你的呼吸是深长还是短促？现在问自己：“我刚才感受到了什么？”重复这个练习，回想一件让你害怕或不安的事情。下次当你在身体和呼吸中发现类似模式时，就能理解自己的情绪了。（DeepSeek翻译）