Le’Go Exercise 乐高练习

Objectives 目标

1. Increase the awareness of the continuity of a self while allowing a more flexible relationship with the contents and identities of the self
   增加对自我连续性的认识，同时允许自己一个与自我的内涵和身份存在一种更灵活的关系
2. Increase the awareness that despite numerous life changes, challenges, and adversity, the sense of self-as-context or the observer-self persists
   增强觉知——即使生活多变，充满挑战和艰险，以己为景的觉知和观察性自我始终存在
3. Expand the repertoire of behavior that is less constricted by concepts of oneself
   全方位扩展不受自我概念束缚的行为。

 Suggested Time 建议的时间

• 30 – 45 minutes 30-45分钟

Number of Facilitators 小组带领者人数

• 1

Brief Description 简述

This exercise involves both guided meditation and hands-on creation. Each participant gets a paper plate, and is asked to write their name down on the face of the plate. A tub of Lego bricks is passed around and each participant takes a handful of pieces to put on their plate. The facilitator guides the participants to recollect and meditate on an event from the past. The participants are then given a chance to reconstruct their recalled event with the Lego bricks on their plate. This is done three times, including an event from the recent past, distant past (e.g., teenager), and remote past (e.g., childhood). By recollecting past events across time, the participants may glean various insights about themselves or their lives, such as how certain things tend to be important to them, how certain things have changed, or how the past has affected their present. The key learning from the exercise, however, is to observe that regardless of change, there is a sense of self, i.e., an observer self, that provides a sense of continuity across time and events. This is the self-as-context in ACT, distinguishing it from the self as defined by concepts and stories. In other words, while the participants may focus on various pieces of Lego blocks as symbolic representations of themselves, another perspective is to locate the self as the paper plate with their name on it that contain all the various pieces of Lego blocks, which change and vary over time in configuration The construction and deconstruction of the Lego blocks reinforce the letting go of and the defusion from the stories that we hold on to about ourselves, whether they are good or bad, joyful or traumatic, heroic or tragic.
这个练习包含导引冥想和动手创作。我们会发给每名组员一个纸盘子，要求他们在盘子上写下他们的名字。将一桶乐高积木块儿依次传给大家，组员们会从中拿出一把乐高块儿放到他们的盘子里。小组带领者会指导组员们回顾并默想一个过去的事件。组员会有机会依照回忆的事件摆放他们的乐高块。这样做三次，涵盖不久前发生的，较久远的（比如青少年期），以及很久以前的事件（比如，儿童时期）。追忆过去的事件，组员们可能会累积对自己的和自己人生的各种见解，比如某些事情对他们更重要，某些事情已经发生改变，他们的过去对现在的影响。 但是，本次练习的要点，是要观察到不论如何变化，总有一个自我，也就是一个观察的自己，会历经岁月恒久不变。这就是ACT中的以己为景，是和由概念和故事定义的自己区分开来的自我。换一种说法，组员们可能会关注那些象征他们自己的各种乐高块，而可以采取的另一个视角，是把自己看成是写有他们名字的、承装着各种随着时间而变化的乐高块的那个纸盘子，堆起和推倒乐高块会有助于放下和解离那些我们抓住不放的关于我们自己的故事，不论他们是好的还是坏的，快乐的还是曾给我们带来伤害的，英雄化的还是悲剧性的。

ACE Processes ACE流程

• Self-as-context 以己为景
• Defusion解离
• Compassion 恻隐心

Key Learning Points 学习要点

• We can get in touch with a continuous experience of the self-as-context: the observer self, i.e., the self that observes ideas and stories around us and not be defined by them, or the self as a vessel or container, i.e., we contain all our experiences, but we are not the experiences themselves. We are the context in which our inner contents unfold.
  我们可以和以己为景的持续性体验相接触：观察性自我，也就是，在那个时刻，那个正在观察我们的想法以及发生在我们身上的故事的，却又不被它们定义的自我。或者说是一个像容器或箱子的自我，这个我包含了我们所有的体验，但是我们不是那些体验。我们是一个背景，让我们的内在内容呈现。
• Although we may have negative self-concepts, i.e., negative thoughts about ourselves, we can learn to let them go. We have thoughts, but we are not our thoughts.
  尽管我们可能拥有消极的自我概念，即关于我们自己消极的想法，我们可以学会放下它们。我们有各种想法，但是我们不是我们的想法。
• We do not have to be afraid of past memories. They do not define us and cannot hurt us if we mindfully observe them as what they are, not become fused with them.
  我们不必害怕对于过去的记忆。只要我们如其所是地专注地观察它们，而不去和它们融合，它们就不能定义我们，也不能伤害我们。
• When we realize that there is a sense of self-as-context that is independent of self-concepts and persist regardless of past difficult events, we become more resilient and ready to accept whatever the present offers as the future unfolds.
  当我们体会到以己为景，这个自己是独立于自我概念化的，即便它历尽艰辛也一直都在，我们就会变得更有复原力，并且准备好接受当下的一切，迎接未来的一切。
• Even with positive ideas, roles, and stories about ourselves, if we rigidly hold on to them, we may be overwhelmed by loss or change.
  即使是关于我们自己积极的想法、角色或者故事，如果我们死死地抓住它们不放，当失去它们或者它们发生变化的时候，我们可能就会崩溃。
• We need not be constrained by any ideas, self-concepts, or stories. This enables us to grow, make bold newchoices, and experience life more fully.我们不必被任何想法、自我概念或故事所束缚。这样我们就可以成长，做出大胆的新选择，并体验更丰富的人生。

Materials 教學用具

• Tub of small plastic building blocks, about 10-15 pieces per participant
  小的塑料积木块，每人大概10-15块
• Paper plates, one per participant
  纸盘子，每人一个
• Permanent markers 彩笔

Instructions & Sample Script 说明和示范文稿

1. Introduction – “This exercise helps us explore our sense of self, that is, our sense of who we are.”
   介绍——“这个练习会帮助我们探索对自我的感受，也就是，体会我们是谁。”
2. Distribute paper plates and then the building blocks – “Please write down your name on the face of your paper plate. Once you have done that, please take a handful of Lego blocks and put them on your plate.”
   分发纸盘子，再分发积木块—“请在盘子上面写下你的名字。做完之后，请拿起一把积木，并把它们放到你的盘子里。”
3. Guided meditation about the recent past and notice the continuity of self.
   关于不久前的过去的导引冥想，并留意自我的连续性

• “Please put down your plate on the floor. If you are willing, please close your eyes or fixate at a point in front of you. We will just spend a few moments becoming aware of the present moment and our breath.”
  “请把你的盘子放到地上。你可以自愿选择，是闭上你的双眼还是看着你眼前的一个点。我们将用一点时间觉察当下的时刻以及我们的呼吸。”
• “Now let’s think back to something that happened to you last summer – whatever comes to your mind is fine. See if you can recall that event as clearly as you can … Notice where you were and who you were with … Notice what you were seeing … hearing … doing … feeling … or thinking … Notice that it was you who was there, noticing all these things and experiencing all these things … See if you can notice that there is a sense of continuity between the ‘you’ back then and the ‘you’ that is here, right now, recalling all this …”
  “现在让我们回想一下去年夏天发生的事情—你的脑海中出现什么都可以。看看你是否可以尽你所能清晰地回顾那个事件…注意到你是在哪里，是和谁在一起…注意你当时看到什么…听到什么…正在做什么…感到了什么…或者在想什么…留意到那是你，在那里，在观察和体验所有这些事情…看看你是否可以留意到在那时的“你”和现在的，就在此刻，回忆这一切的“你”之间有一种连续统一感…”
• “Let us return to our breath and the present moment … whenever you are ready, you may open your eyes.”
  “让我们回到我们的呼吸以及当下的时刻…无论何时你准备好了，就可以睁开你的双眼。”

4. Recreate the recent past with Lego blocks. 用乐高积木重建不久前的过去

• “Please pick up your plates and reconstruct your story with your Lego blocks. You will have about 3 minutes. When you are done, you can set it down on the floor.” 3 minutes
  “请拿起你的盘子并用你的乐高积木重构你的故事。你有三分钟时间。当你做完，你可以把它放到地板上。”
• “… Please stop building if you have not already finished. Whatever stage you are at, take a moment to just observe what you have created. You may even peek at your neighbours’ and guess what they have built.”
  “…如果你还没有完成，也请你停下来。不论做到哪里，用一点时间单纯去观察你创造了什么。你甚至可以看一眼你旁边的人的，并猜想他们搭的是什么。”

5. Guided meditation about the distant past and notice the observer self.
   关于较久远的过去的导引冥想以及对观察性自我的注意。

• “Please put your plate on the floor. We will now do a second meditative exercise. If you are willing, please close your eyes or fixate at a point in front of you. We will just spend a few moments to become aware of the present moment and our breath …”
  “请把你的盘子放到地上。现在，我们将做第二个冥想练习。请自愿选择闭上你的双眼或者看着你眼前地板上的一个点。我们将用一点时间觉察当下的此刻和我们的呼吸…”
• “Now cast your mind a bit farther back and recall another event in the summer – this time from your younger years as a teenager … Notice what you were doing and who you were with … Notice all that you were seeing, hearing, doing, thinking, or feeling … Notice what you wore and how you looked … Perhaps, your hairstyle was quite different back then … Different things might have been important to you back then … yet, in spite of differences, it was still you that was there … there was a part of you back then observing all that … we can call that the ‘observer-you’ … the ‘observer-you’ back then is the same as the ‘observer-you’ that is here, right now, recalling and observing all this …”
  “现在把你的思绪投向再远一些的过去，并回忆在某个夏天发生的另一件事—这次是发生在你更年轻的时候，青少年时期… 留意你在做什么，与谁在一起…留意所有你在看的，听的，做的，想的，或者感觉的事情…留意你穿着什么，看起来什么样子…也许，你的发型在那时候非常不同…对你来说很重要在那时是不同的…然而，尽管有这么多不同，始终是这个你，在那里…你的一部分，在那个时候观察着这一切…我们可以把这叫做“观察的你”…那时的“观察的你”和此时此刻的在回忆，在观察的“观察的你”是同一个你…”
• “Allow yourself to bring back that story to the present … and let us return to our breath and the present moment … whenever you are ready, you may open your eyes.”
  “允许自己从过去的故事中回到现在…让我们回到我们的呼吸和此时此刻…无论何时，当你准备好了，你可以睁开你的双眼。”

6. Recreate the distant past with Lego blocks.
   用乐高重建较久远的过去

• “You may take one last look at your previous creation… now, let’s pull the pieces apart… notice anything that shows up for you when taking them apart… and reconstruct your teenage story with your Lego blocks. You will have about 3 minutes. When you are done, you can set it down on the floor.”（3 minutes timer）
  “你可以看最后一眼你之前搭成的积木…现在，请把积木拆开…请留意在拆开积木时，你的任何升起的内在体验…接下来用乐高重建你的青少年时期的故事。你有三分钟时间。当你完成，你可以把它放到到地上。”
• “… Please stop building if you have not already finished. Whatever stage you are at, take a moment to just observe what you have created. You may look at your neighbours’ and guess what they have built.”
  “ …如果你还没有完成，也请停止。无论你做到哪一步，花一点时间观察你创造的东西。你可以看你旁边的人的，并猜猜他们搭的是什么。”

7. Guided meditation about the remote past and notice the self as perspective.
   关于遥远过去的导引冥想，并请注意以自我为视角。

• “Please put your plate on the floor. We will now do a final meditative exercise. If you are willing, please close your eyes or fixate at a point in front of you. We will just spend a few moments to become aware of the present moment and our breath…”
  请把你的盘子放到地上。现在我们做最后一个冥想练习。请按照你的意愿选择闭上眼睛或者看着你前方的一个点。我们将花一些时间体察当下的时刻和我们的呼吸…”
• “Now cast your mind even farther back and recall another event in the summer – this time from your childhood years … 
 Notice what you were doing and who you were with … Notice all that you were seeing, hearing, doing, thinking, and feeling … Notice that your role then was quite different from your role now… Notice that your little body then was very different back then … and probably every single cell in your body has been replaced now by a different cell … yet, notice that the ‘you’ that was there back then is the same ‘you’ that is here right now, recalling all this … ‘you’ have never been me or someone else … ‘you’ have been ‘you’ your whole life…”
  “现在请将你的思绪投到更遥远的过去，回忆某个夏天的另一件事—这一次是你的儿童时期…留意当时你在做什么，和谁在一起…留意所有你看到的，听到的，正在做的，想的，和感受到的…留意那时你的角色和现在是相当不同的…留意你小小的身体在那时是非常不同的…也许你身体里的每一个细胞都已经换成另一个了… 然而，请注意那个过去的‘你’和现在这个正在回忆所有这些的‘你’是同一个‘你’…‘你’从来不是我或其他人…在整整一生中，‘你’一直就是‘你’”
• “Allow yourself to bring back that story to the present … and let us return to our breath and the present moment … whenever you are ready, you may open your eyes.”
  “把你自己从过去的故事中带回到现在…并让我们回到我们的呼吸以及当下的时刻…无论何时你准备好了，你就可以睁开双眼。”

8. Recreate the remote past with Lego blocks.
   用乐高积木重建遥远的过去

• “You may take one last look at your previous creation… now, let’s pull the pieces apart… notice anything that shows up for you when taking them apart… and reconstruct your childhood story with your Lego blocks. You will have about 3 minutes. When you are done, you can set it down on the floor.”
  “你可以看最后一眼你之前的创作…现在，让我们把那些积木块拆开…留意当拆开它们时，任何觉察的产生…再用乐高积木重新搭建一个你儿童时期的故事。你有三分钟时间。当你做好了，你可以把它放到地上。”
• “… Please stop building if you have not already finished.”
  “…如果你还没有完成，也请停下来。”

9. Debriefing. “We have finished the final story from the past. Would anyone like to share their experience of this exercise?”
   小结。“我们已经完成了最后一个过去的故事。哪位组员愿意分享她在练习中的体验吗？”
10. The “Take-home” Message. Ask the participants to look at their plate of Lego chunks and find themselves in it, raising it up high to show others. Reveal the actual metaphor for self-as-context is that we are the plate – we are the context but not the content of our experiences. Participants can keep the paper plates to “take home”, while the facilitators can retrieve the Lego pieces for reuse.“需要参与者传达的练习要义”。请参与者看一下他们盘中的乐高积木，并使其尝试从中发现自己，让他们将盘子高高举起展示给他人。向参与者揭示，以己为景中，真正的比喻是把我们自己当做盘子——我们是我们过去的体验的背景而不是其内容。参与者可以将纸盘“带回家”，而小组带领者将收回乐高积木以备再次使用。

Debriefing & Sample Scripts 小结和示范文稿

Exploration of participants’ experience  探索参与者的体验

• “What have you noticed in recalling the past three events? What did you learn?”
  “在回想过去的三件事时你注意到了什么？学到了什么？”

• Participants may notice common recurrent themes. Conversely, they may also notice that they have changed over the years. This reflective process itself may be helpful for some participants, even though this is at a content level of engagement with the narratives.
  参与者可能会注意到重复出现的共同主题。相反，他们也可能注意到了自己在过去几年发生的变化。尽管这只是在内容层面上的叙述，但这个反思过程本身或许会有助于部分参与者。

• Draw on participants’ experience to review self-as-context as embedded in the exercise:
  利用参与者的体验复习嵌入在练习过程中的以己为景：

• The continuity of sense of self across time, including the sense of self as an observer in the past and present as well as the sense of self-as-perspective (‘you’ have always been ‘you’, and not ‘me’)
  随着时间推移的自我一致性感知，其中包括对于过去和现在的观察性自我感知以及自我视角感知（‘你’一直都是‘你’而并不是‘我’）

• While the sense of being the same ‘you’ continues, observe that everything else changes, including emotions, thoughts, roles, stories, time, age, appearance, physical body, etc.
  尽管意识到‘你’仍旧是过去的那个‘你’，但要观察到其它的事物发生了改变，包括情绪、思想、角色、故事、时间、年龄、外表、身体变化，等等。

• Explore the participant’s experience with the construction and deconstruction process:
  探索参与者在堆砌和拆分乐高积木过程中的体验：

• “What was it like when you were taking apart what you have created?” – Participants may notice an unwillingness to take apart their creation, especially if they have not had a chance to share or if the event is positive. Notice the tendency to want to hold on to things, even though they are now just symbolic and representational.
  “当你拆掉自己搭建的乐高积木时有何感想？”——参与者或许会不愿拆掉自己搭建的积木，尤其是当他们还未曾向他人分享自己搭好的积木的时候，抑或他们所搭建的积木代表过去所发生的一件积极的事。尽管这些乐高积木只具有象征性的意义，但仍要注意参与者想抓住它们不放的倾向。

• Participants may complain that they do not have the right skills or pieces needed to construct exactly what they want. Sometimes, we do not have all the ‘pieces’ we want in life. Further, even though it may seem important for us to recapture the past, actually, we can never really reproduce the past exactly as it has occurred ever again. Even our memory is not exact. It is a form of fusion with the past.
  参与者可能会抱怨他们没有掌握正确搭建积木的技巧或者手中的积木无法将他们的所想如实展现出来。有时，我们在生活中也并非总能得到我们恰巧所需的“积木”。此外，尽管重温过去对我们来说似乎很重要，但事实上，我们永远无法再次原原本本地让昨日重现。尽管我们的记忆未必丝毫不差，但它却是与过去的融合。

• Exploration of the potential suffering caused by fusion of the self continues as below.
  探索参与者在如下持续进行的自我融合中可能会产生的痛苦。

Being weighed down by self-concepts 被自我概念所贬低

• “We can easily confuse our ‘selves’ with ideas and concepts about ourselves. We can become fused with thoughts like “I am no good” and “I am unlovable”, which can haunt us again and again. If we look at the plate, it holds the building blocks, but it has never been affected by them. Similarly, we are the person with these thoughts, but these thoughts are not us – they do not define us and can’t change us in any way. We do not have to buy into them or even fret over them when they show up.”
  “我们很容易误以为我们的‘自我’就是关于自己的想法和概念。我们可能和一些想法相融合，比如“我不好”，“我不可爱”，这些想法会一次一次地困扰我们。如果我们看看我们的盘子，就会发现，它承装着那些积木，但是它从来就没有被那些积木所影响。也就是说，我们是有这些想法的人，但是这些想法却不是我们—它们不能定义我们，也不能以任何方式改变我们。我们不必相信它们，或者在它们出现时而为它们烦恼。”

Being weighed down by past events and memories 被过去的事件和记忆所压垮

• “Behind some of our negative self-concepts, sometimes there may be an origin story. We can experience events and loss that are deeply tragic or traumatic or regrettable. We can become fused with past events, feeling forever diminished by them. If we realize that we are the plate and not the Lego bricks, these past events would not wield so much power, as they do not define us. Further, just like taking apart Lego bricks, we can practice letting go of these events. Even if the memories revisit us, we can let them go again, and be ready to welcome new possibilities in the next new moment and see what new stories will be told by the Lego bricks.”
  “在我们消极的自我概念背后，有时可能有一个缘起故事。我们可能经历过非常悲惨、受伤、或者非常后悔的事件或者损失。我们可能会和过去事件融合，感到被它们永远耗损着。如果我们意识到我们是盘子而不是那里面的乐高积木块，这些过去的事件就不会有那么强的力量，因为它们不能定义我们。更进一步说，就像去拆开乐高积木，我们可以练习放下这些过去的事件。即使当那些记忆重现，我们也可以让它们再次离去，并且准备好在新的时刻迎接新的可能，同时去看看乐高块会告诉我们什么新的故事.”

Loss of sense of self 失去自我意识

• “If we define ourselves by our self-descriptions, roles, or stories, even positive ones, we can become quite vulnerable. When changes occur, we may feel completely lost. If you define yourself by your job, what happens when you retire or lose your job? If you define yourself as being the role of a family member, what happens when you lose your loved one? Even though being dedicated to our roles and values help us function, actually defining ourselves by what we do or our roles may make us less able to deal with change and loss.”
  “如果我们由我们的自我描述、角色或者故事来定义我们自己，即使是那些积极的定义，我们也有可能变得容易因此受伤。当变化发生，我们可能感到迷失。如果你用你的工作定义你自己，你退休或者失业时会怎样？如果你用在家庭中的角色定义自己，当你失去你关爱的人你会怎样呢？即使致力于我们的角色和价值观有助于我们日常运作，实际上反而通过我们的工作或我们的角色来定义自己可能会使我们更难以应对变化和损失。” 

Being constricted by our own self-stories 被我们自己的故事所束缚

• “Rigid identification with ideas about ourselves can constrict our actions and true potential. If you say to yourself ‘I’m shy’ or ‘I can never sing or dance’ or ‘I can never make a social change’, you may be closing yourself off from many potential opportunities, choices, or experiences in your life and limit your capacity to grow or your capacity to help or relate to others.”
  “对关于我们自己的想法做刻板的身份认同会束缚我们的行动和真正的潜力。如果你对自己说‘我是个害羞的人’或者‘我永远也不会唱歌或跳舞’或者‘我永远也不能改变社会’，你也许会对很多人生中可能的机会、选择或者经历关闭大门，并且限制自己的能力去成长、去帮助或连接他人。”

The “Take-home” Metaphor “需要练习者传达给他人”比喻

• “Looking at this (point to a plate of Lego blocks) – where are you in all of this? If there are pieces or chunks that represent you, please lift them up for all to see.”
  “请看一下（指向一个装有乐高积木的盘子）——能在其中找到你自己吗？如果有零星几块或多块积木可以代表你，那么请你拿起来给大家看看。”

• “Is there another way to find ‘you’ in that plate of Lego blocks?”
  “还有别的方式可以在那个盘子中的乐高积木中找到‘你’吗？”

• “You are actually the plate that contains all the Lego pieces… not the pieces themselves, which have always been changing…the plate even has your name written on it…the answer has been with you from the very beginning of this exercise…”
  “事实上，你正是那个装有乐高积木的盘子···你并不是那些一直在变化的乐高积木···那个盘子上甚至还写着你的名字···所以从练习刚刚开始时，答案就已经在你手里了···”

• “So whatever difficult stories, memories, and internal experiences you have had, as depicted by the Lego blocks, we are still here… as the plate … and we do not need to hang on to past stories or other rigid beliefs … just as the pieces on the plate are naturally taken apart over time, however positive or negative …”
  “所以，无论你通过乐高积木描绘出你曾经有过多么困难的故事、回忆和内在体验，就像这个盘子一样，我们仍旧在这儿，我们无需纠结于那些过去的故事或刻板的信条···正如盘子里的乐高积木，无论它们代表着如何积极或者消极的事件，随着时间的推移，都会渐渐被拆分···”

• “We are the container of our experiences … we have our thoughts but we are not our thoughts … we have our memories but we are not our memories … we live through events but we are not bounded by any events … we can realize this when we are in touch with ourselves as the plate … we can be open and flexible to the ever-changing experiences of life and be ready for new stories to occur as the future unfolds …”
  “我们是承载我们体验的容器···我们有自己的思想，但我们并非那些思想···我们有关于过往的回忆，但我们并非那些回忆···我们经历过了种种，但我们却不受限于这些经历···当我们把自己视为如同这个盘子的容器并与那个自己产生联系时，我们就会意识到这些···我们应当对生活所赋予我们的持续变化的体验保持开放和灵活的态度，当未来的帷幕慢慢拉开时，我们要准备好迎接生命中那些即将发生的新故事···”

Specific Application 具体应用

• Stigma – The second story elicited can focus on an incident in which the participants feel stigmatized, marginalized, ostracized, or unfairly treated. During debriefing, discuss internalized stigma – “Internalized stigma occurs when we buy into negative messages about who we are, what we can or cannot do, how much we are worth, and what we deserve. When we realize we are like the plate rather than any Lego pieces, we can be empowered to not let any of these messages define and constrain us.”
  污名化——引出的第二个故事可以专注在这样一个事件中，参与者感到被污名化，被边缘化，被排斥或被不公平对待过。在小结过程中，讨论被内化了的污名化——在我们相信那些负面信息时，也就是关于我们是谁，我们可以做什么或者不可以做什么，我们价值几何，或者我们不配何物时，内化了的污名化就会发生。当我们认识到我们不是任何一块积木，我们是盘子的时候，我们就可以被赋予力量，不让那些信息来定义或者束缚我们。