日记有的是实用的指导手册，有的是抽象的灵性探索，按需自取
下面的翻译基本上都没有优先考虑字句遵从原著而是整体含义接近，我自己的翻译荒废多年，但对于高振频的著作还是充满敬意。如有个别字词脱离原文，在此深表歉意。这也是把英文原文也po上来的原因，方便英文好的朋友直接阅读原文。
The LET GO technique (to surrender) is the key to liberty and eternal peace. I will keep practicing it with my angelic intention, though I respect my innate humanness. LET GO技术（以臣服）是通往自由和永恒宁静的钥匙。我会带着为圣的意图持续践行，尽管我尊重我内在的真实人性。
If we take a close look at human life, we see that it is essentially one long elaborate struggle to escape our inner fears and expectations that have been projected upon the world. To be free of inner conflict and expectations is to give others in our life the greatest freedom. 近看人类生活，本质上就是一场既漫长又煞费苦心的旅程，以挣扎着逃脱我们投射在外部世界的种种内在恐惧和期望。挣脱内在冲突和期望是我们在生命中给到他人的最伟大的自由。
The expression of a feeling, first, tends to propagate that feeling and give it greater energy. Second, the expression of the feeling merely allows the remainder to be suppressed out of awareness. The balance between suppression and expression varies in each individual depending on early training, current cultural norms and mores, and the media. 表达一种情绪本身，首先就在扩大情绪并赋予其更多能量，其次，表达这种情绪只不过让剩余情绪被无意识地压抑。压抑和表达之间的平衡因人而异，取决于早年训练，文化习俗和媒体。
If we dump our negative feelings on others, they experience it as an attack and they, in turn, are forced to suppress, express, or escape the feelings; therefore, the expression of negativity results in the deterioration and destruction of relationships. A far better alternative is to take responsibility for our own feelings and neutralize them. Then, only positive feelings remain to be expressed. 如果我们对他人发泄负面情绪，他们会体验到攻击而被迫压抑、表达或者逃避情绪。因此，负面情绪的表达会导致关系的破坏和恶化。更好的选择是为我们自己的情绪负责，中和他们，然后只表达积极情绪。
The real source of stress is actually internal; it is not external, as people would like to believe. The readiness to react with fear, for instance, depends on how much fear is already present within to be triggered by a stimulus. The more fear we have on the inside, the more our perception of the world is changed to a fearful, guarded expectancy. 压力的真正来源是内在而非人们愿意相信的外在。例如对恐惧的反应，取决于内在有多少恐惧已经在那里等着被激活。里面恐惧越多，我们越会把世界看成使人恐惧戒备之地。
In our society people even suppress their positive feelings. Suppressed love re-emerges as excessive adoration of pets and various forms of idolatry. True love is free of fear and characterized by non-attachment. When the pressure of suppressed feelings exceeds the individual's tolerance level, the mind will create an event "out there" to vent and displace itself. Thus, the person with a lot of repressed grief will unconsciously create sad events in life. 在我们社会人们甚至压抑积极情绪。压抑的爱会以过度疼爱宠物以及盲目崇拜偶像的形式再现。真爱当无恐惧且无执念。当情绪压抑超出容忍限度，头脑就会制造外部事件来安放和发泄情绪，因此压抑悲痛情绪的人会无意识地制造伤心事。
Emotions emit a vibrational energy field, they affect and determine the people who are in our lives. Anger attracts angry thoughts; love promotes love. The person who has let go of a lot of inner negativity is surrounded by loving thoughts, loving events, loving people and loving pets. This phenomenon explains many scriptural quotations and common sayings that have puzzled the intellect such as" The rich get richer and the poor get poorer" and "Those who have, get". 情绪放射出振动着的能量场，影响和决定何人现身。完全释放内在负面能量的人会被充满爱的观念、事件、人物和宠物包围。这一现象解释了很多让理智困惑的圣经原文，如“富者更富穷者更穷”，以及“凡有的，会得着”。
The mechanism of Letting Go 放下的机制
Letting go involves being aware of a feeling, letting it come up, staying with it, and letting it run its course without wanting to make it different or do anything about it .It means simply to let the feeling be there and to focus on letting out the energy behind it. 放下包含了觉察情绪，让它出来，与它同在，让它自生自灭，不意欲改变或做任何事。只是简单允许它，聚焦在释放情绪背后的能量上。
To be surrendered means to have no strong emotion about a thing: 'It's okay if it happens, and it's okay if it doesn't". When we are free, there is a letting go of attachments. We can enjoy a thing, but we don't need it for our happiness. "Be in the world but not of it". 臣服意味着对一件事没有强烈的情绪：可发生，亦可不发生。自由就是放下执念。我们可以享受一件事，但它不是快乐之必需。“在世而不属世”。
Thoughts are like gold fish in a bowl; the real Self is like the water. The real Self is the space between the thoughts, or more exactly, the field of silent awareness underneath all thoughts. 思绪犹如碗里的金鱼，真我如水。真我是思绪之间的空白，或者更确切地说，是所有思绪背后那个安静觉察的场。
意识的不同层级
Because people view themselves as separate and limited, they are stressed by their sense of lack. It is common for humans to look outside of themselves for the satisfaction of their needs. 人们视其彼此分离和有限，因此总是感受到匮乏的压力。人们普遍向外寻求需求的满足。
Every life experience, no matter how "tragic", contains a hidden lesson. When we discover and acknowledge the hidden gift that is there , a healing takes place. 每一个生命体验，不管多么悲剧，都隐含着一个功课。当我们发现和认识那里隐藏着一个天赐的礼物时，疗愈就发生了。
It is far more energy-saving to foster relationships with positive people. One of the laws of consciousness is that "like goes to like";bitterness attracts bitterness, whereas love attracts love. 跟积极正面的人交往能量要节省得多。意识法则之一就是物以类聚，苦难吸引苦难，爱吸引爱。
The psychological basis of all grief and mourning is attachment. Loss of the object or person is experienced as a loss of our own self and an important part of our emotional economy. Because of the nature of attachment, the first state preceding the actual experiencing of loss is that of fear of loss. This is usually defended in one of two ways. One is to increase the intensity of the attachment by ever-persistent attempts to strengthen the bonds. This approach is based on the fantasy that "the greater the bond, the less likelihood of loss". The second way that fear of loss is handled is by the psychological mechanism of denial which is, in common language, called "playing ostrich". All the warning signs are there, but the person doesn't take heed. 悲恸或哀伤的心理学根基就是我执（依恋）。失去某物或某人会被体验为我们自我和情绪秩序某个重要部分的丧失。由于依恋的性质，害怕失去会出现在经历失去之前。通常有一两种方法来避免。一个是提高依恋强度以试图永久强化纽带，这种方法乃是基于“纽带越强，越不会失去”的幻觉。第二种对付害怕失去的办法是心理学上的否认机制，也就是俗话说的鸵鸟心态，所有征兆摆在那，可当事人就是不看。
We need to begin to look at our own inner areas of immaturity. Specifically, we need to examine:" Where am I looking to get love rather than to give it?" The more loving we are ,the less vulnerable we are to grief and loss, and the less we need to seek attachments. 我们需要开始检视内在的不成熟领域，具体来说，我们需要检查：在哪里我在寻求得到爱而不是给予爱？我们越去爱，对忧伤和失去就越免疫，就越不需要寻求依恋。
We can look at our major love relationships and honestly examine them. To what degree are we really using the other person to exploit them for our own gain? If their happiness were best served by leaving me, how would I feel about it? 我们可以看看我们最主要的恋爱关系然后诚实地检验。于何种程度我们其实是在利用他人、剥削他们来为己所用？如果他们离开我才能最大程度的获得幸福，我会有什么感觉？
One of the blocks to emotional development is the fear of what lies buried in our unconscious. Carl Jung called this area the Shadow. He said that the self can not become healed and whole unless we look at and acknowledge the shadow. The average human, he said ,would much rather project his shadow to the world and condemn it and see it as evil, thinking that his problem is to battle with evil in the world. Actually by acknowledging them, they become quiet. Once they are quiet, they no longer unconsciously run us. 情绪发展的一大障碍是深埋于潜意识里的恐惧，荣格称之为阴影。他说如果不检视和承认这阴影我们的自我就不会被疗愈而完善。一般人宁愿把阴影投射到外部世界，谴责它，视其为恶魔，认为他的主要议题是跟世界上的恶魔斗争。实际上承认它就会使之沉寂，一旦他们沉寂，就不会在潜意识里驱使我们了。
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