点击链接注册 Soest 和 Hoofddorp 的家庭系统排列工作坊： https://hipsy.nl/shop/meeei

这一周，我经历了播客启动两个月以来最艰难的一周。
情绪低落、精力透支、录音出错、数据下降——甚至一度听见内心那个熟悉的声音在说：“放弃吧，没人会在意。”

我动摇了，也暂停了。
但在暂停的日子里，我静下来照顾自己，整理花园、陪伴家庭、倾听身体和心灵的声音。

我意识到：低谷不是终点，而是转折点。
就像花园里那些因为干旱而夭折的花骨朵，也在提醒我：别忘了浇灌自己内心的花。

于是，虽然晚了三天，我还是选择按下录音键，用真实、温柔的声音，和你分享这一周的挣扎与重生。

🎧 特别收录：

我在节目中也提到并分享了我为大家录制的 #36: 八分钟的冥想，放松身体：谢谢自己，辛苦了！冥想音频资源，帮助你在焦虑、疲惫或低谷时，重新与自己连结，安顿身心。

📍系统排列工作坊预告：
• 8月23日（周六）14:00–17:00，Soest 森林生态农场

• 9月7日（周日）14:00–17:00，Hoofddorp 社区中心

📬 报名或咨询请查看节目简介中报名链接。

📅播出频率：

每周两集播客：周三、周六

如果你喜欢这集的内容，请：

• 到 Spotify / Apple Podcasts / YouTube 点赞、评分或留言

如果你觉得这个播客让你有所收获，也欢迎你在 Patreon 上支持我的创作——每一杯咖啡的价格，都是对我持续创作的鼓励：

👉 https://www.patreon.com/c/yangmei/membership

This week has been the hardest one since I started this podcast two months ago.
I felt emotionally low, physically drained, made technical mistakes during recording, and saw my listener stats drop — and for the first time, I heard that familiar voice inside whisper:
“Just give up, no one really cares.”

I wavered. And I paused.

But during those quiet days, I slowed down to take care of myself — I tended to the garden, spent time with my family, and listened to the whispers of my body and soul.

Then I realized:
A low point isn’t the end. It’s a turning point.

Just like the flower buds in my garden that withered from drought before they had a chance to bloom — they were gently reminding me: Don’t forget to water the flowers inside your heart.

So even though I’m three days late, I chose to press "record" again, and share this week’s struggles and renewal with you — with honesty, softness, and presence.

🎧 Special Feature:

In this episode, I also mention and share the #36:An eight-minute meditation to relax your body and thank yourself for all you've been through.”
A short practice to help you reconnect with your body and emotions during moments of anxiety, fatigue, or sadness. You can find the meditation audio link in the show notes.

📍Upcoming Family Constellation Workshops:

• August 23 (Saturday), 14:00–17:00 | Forest Eco-Farm, Soest
• September 7 (Sunday), 14:00–17:00 | Community Center, Hoofddorp

📬 To register or inquire, please check the registration links in the show notes.

📅 New Episodes Every Week:

Two episodes per week: Wednesdays and Saturdays

If this episode resonates with you:

• Please like, rate, or leave a comment on Spotify / Apple Podcasts / YouTube
• If you’ve received any inspiration or support from this podcast, you’re warmly invited to support my continued creation on Patreon —
  Even the price of a coffee helps me keep creating from the heart:
  👉 https://www.patreon.com/c/yangmei/membership

点击链接注册 Soest 和 Hoofddorp 的家庭系统排列工作坊： https://hipsy.nl/shop/meeei

在今天的播客里，
我想和你分享一段特别为你录制的冥想音频，
帮助你放松下来，
也帮助你重新和自己的身体，取得深深的连接。

这八分钟的冥想，是一段温柔的暂停。
专属于你，不需要去完成什么，也不需要去证明什么。

我们常常习惯了照顾身边的每一个人，
却很少停下来，问问自己：你还好吗？
其实，我们自己，才是最值得被照顾、被理解、被关爱的。

我真心希望，在接下来的这八分钟里，
你可以放下匆忙，
慢下来，静静地，和自己待一会儿。

放慢呼吸，感受身体的存在，
让奔波的心，暂时靠岸。

请记得：关爱自己，不是自私，
它是爱的起点，
是你走下去的力量源头。

当你愿意先温柔地安顿好自己，
你才能带着更平和的心，去面对生活，
也才能真正地陪伴你所爱的人。

所以，现在，请给自己这八分钟。
和身体打个招呼，
对自己说一声：谢谢你，辛苦了。

愿这段冥想，能温柔地陪伴你，
在忙碌中，停一停；

在喧闹中，静一静。

📍系统排列工作坊预告：
• 8月23日（周六）14:00–17:00，Soest 森林生态农场

• 9月7日（周日）14:00–17:00，Hoofddorp 社区中心

📬 报名或咨询请查看节目简介中报名链接。

📅播出频率：

每周两集播客：周三、周六

如果你喜欢这集的内容，请：

• 到 Spotify / Apple Podcasts / YouTube 点赞、评分或留言

如果你觉得这个播客让你有所收获，也欢迎你在 Patreon 上支持我的创作——每一杯咖啡的价格，都是对我持续创作的鼓励：

👉 https://www.patreon.com/c/yangmei/membership

In today’s episode,
I want to share with you a short meditation I recorded just for you —
to help you unwind,
and to gently reconnect with your body.

These eight minutes of meditation are a soft pause.
A moment that belongs only to you.
You don’t need to achieve anything,
and you certainly don’t need to prove anything.

We often get used to taking care of everyone around us,
yet rarely pause to ask ourselves: “Hey… how am I really doing?”
But in truth —
we are the ones most in need of care, understanding, and love.

My heartfelt wish is that, during the next eight minutes,
you can let go of the rush,
slow down, and simply sit with yourself — quietly, gently.

Soften your breath.
Feel your body.
Let your busy heart come ashore, even for a little while.

And please remember:
Caring for yourself is not selfish.
It is where love begins.
It is the wellspring that allows you to keep going.

When you choose to care for yourself first, with tenderness,
you can meet life with greater calm,
and truly be present for the ones you love.

So now, give yourself these eight minutes.
Say hello to your body.
And whisper to yourself: “Thank you. You’ve worked so hard.”

May this meditation gently accompany you —
a soft pause in the midst of busyness,
a moment of stillness amidst the noise.

点击链接注册 Soest 和 Hoofddorp 的家庭系统排列工作坊： https://hipsy.nl/shop/meeei

在这期反思集中，我分享了这一周的真实挣扎与深刻觉察。
因为举办一场大型社区活动，我筋疲力尽，却又想守住更新承诺。
内心两个声音争执不下——“坚持录制”和“允许休息”。

我用正在学习的 IFS 内在家庭系统方法，与这些内在部分对话。
我听见了它们，也被它们提醒：比“按时”更重要的，是“真实”。

我也分享了一个重要的决定：将播客更新频率从每周三次，调整为两次。
这是为了给 IFS 的深入学习腾出空间，去学习掌握 一个宝藏般的系统，将内在与外在家庭疗愈智慧融合，为更多的家庭带来变革的力量。

🎧 本集亮点：

• 如何用 IFS 方法面对内耗与自我批评
• 为什么“休息”也是一种深度的坚持
• 我为什么决定减少更新频率，投入更深的专业成长
• 来自第34集的温柔提醒：真正的亲子修复，从爱自己开始

✨ 邀请你一起思考：

1. 最近你有没有对自己太苛责？有没有一个需要被温柔回应的部分？
2. 有没有一件事你差点放弃？但如果换一种方式对待自己，也许就能继续？
3. 你是否也渴望在自我成长中，找回一个更有力量、更有爱的人自己？

🌱 愿你在这期播客中，找到一份对自己的理解与温柔。

📍系统排列工作坊预告：
• 8月23日（周六）14:00–17:00，Soest 森林生态农场

• 9月7日（周日）14:00–17:00，Hoofddorp 社区中心

📬 报名或咨询请查看节目简介中报名链接。

📅播出频率：

每周两集播客：周三、周六

如果你喜欢这集的内容，请：

• 到 Spotify / Apple Podcasts / YouTube 点赞、评分或留言

如果你觉得这个播客让你有所收获，也欢迎你在 Patreon 上支持我的创作——每一杯咖啡的价格，都是对我持续创作的鼓励：

👉 https://www.patreon.com/c/yangmei/membership

In this reflective solo episode, I open up about a moment of real inner conflict this week:
Exhausted from organizing my largest community event so far, I found myself torn—
Should I skip this week’s episode? Push through and perform? Or... simply pause and listen within?

Thanks to IFS (Internal Family Systems), I was able to turn inward and meet my parts with compassion:
The exhausted part was allowed to rest.
The critical voice was heard and thanked.
And I made a different choice: record this episode, not out of pressure, but out of presence.

I also share a personal shift:
Reducing my podcast frequency from 3 to 2 episodes per week,
so I can dedicate more energy to deepening my IFS training—
a powerful complement to the systemic constellation work I already practice.

🎧 In this episode:

• A behind-the-scenes look at burnout and self-compassion
• Why taking a break is sometimes the truest form of persistence
• My growing vision of integrating internal and external systemic healing
• Reflections from Episode 34 on healing the parent-teen relationship by healing ourselves first

💭 Reflective prompts:

1. Where in your life are you pushing too hard… and forgetting to care for yourself?
2. What would shift if you replaced criticism with curiosity?
3. Is there something you've almost given up—because you forgot to be kind to yourself?

🌿 May this episode offer you a moment to breathe, soften, and come home to yourself.