心靈圓桌練習 · Inner Round Table Practice

這個練習幫助你安靜下來，傾聽自己內心不同的聲音。就好像一家人坐在圓桌旁邊飲茶，每個人都有機會開口。目標不是讓誰閉嘴，而是讓大家都講一講，然後慢慢走向和諧。
This practice helps you listen to different inner voices. Imagine a round table at dim sum, where everyone has a seat and a chance to speak. The goal is not to silence anyone, but to let each voice be heard and move toward harmony.

步驟一：準備 · Step 1. Prepare

找一個安靜的地方，深呼吸幾次。想像眼前有一張圓桌，上面有五張椅子，為你內心的重要角色而設。
Find a quiet place. Take a few breaths. Imagine a round table with five chairs, each holding an important role inside you.

步驟二：五個聲音 · Step 2. Meet the Five Voices

1. 小孩（細個時嘅自己） · The Little One
   就好似細個嘅你，仲需要關懷。問：「你需要乜嘢？你想講乜？」
   Like your younger self who still needs care. Ask: “What do you need? What do you want to say?”

2. 嚴肅長輩（批評嘅聲音） · The Stern Elder
   好似一個嚴肅嘅家人，擔心你出事，用責備保護你。問：「你驚咩？想我避開乜？」
   Like a strict elder, worried for your safety, protecting through criticism. Ask: “What are you worried about? What do you want me to avoid?”

3. 少年戰士（青春期） · The Young Warrior
   帶住火氣，想爭取自由，好似年輕人反抗父母一樣。問：「你最唔服氣嘅係乜？想我堅持乜？」
   Full of fire, wanting freedom, like a teenager rebelling. Ask: “What do you feel strongly about? What do you want me to fight for?”

4. 慈愛長者（有智慧嘅父母） · The Wise Elder
   就好似一位慈祥老師或者阿爺阿嫲，用溫和嘅方式指引你。問：「如果你要安慰我，你會點講？」
   Like a kind teacher or grandparent, guiding gently. Ask: “If you wanted to comfort me, what would you say?”

5. 祖先之位（見證者） · The Ancestor Seat
   好似祖先坐喺神台前，安靜咁睇住一切。問：「當你望住大家一齊，你見到乜？」
   Like an ancestor at the family altar, watching silently. Ask: “When you see everyone together, what do you notice?”

步驟三：聆聽 · Step 3. Listen

比每個聲音都有機會講，唔好插嘴，唔好爭辯。就好似飲茶時，逐個人輪流講。
Let each voice speak. Don’t interrupt, don’t argue. Like dim sum, where each person takes a turn to talk.

步驟四：一家共坐 · Step 4. Share the Table

最後，想像佢哋一齊飲茶食飯。對自己講：
「你哋都係我一部分，你哋都有智慧。我哋可以和諧共處。」
Finally, imagine them sharing tea and food together. Say to yourself:
“You all belong. Each of you has wisdom. We can live in harmony.”

👉 最緊要：唔好心急。 由容易傾偈嘅角色開始，慢慢其他聲音都會出現。
👉 Most important: Don’t rush. Start with the voices that are easier to hear, and the others will speak in time.