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Notice the thoughts that come up here.
注意这时候自己脑子里的想法
And you know what to do, but I'll just remind you.
大家知道该怎么做 但我想提醒你们
As those thoughts come up, because they will.
当这些想法出现的时候 一定会有想法冒出来的
It's just a matter of if it's five times or 500 times in our practice here today.
只不过是出现5次或者500次的区别而已
As the thoughts come up, acknowledge them, notice them, and then return back to your breath.
当想法出现的时候 要承认它们 关注它们 然后再把注意力集中到你的呼吸上
And that's the dance that we'll practice.
那就是我们要练习的东西
That's the dance that we aim to get good at.
那就是我们想要擅长的东西
Continue to gently deepen your breath. Notice how you feel.
继续轻轻地加深呼吸 注意自己的感受
Is there love in your heart today or are you tender hearted?
今天 你心里是充满了爱 还是比较温和？
And yes, of course, you can be both.
当然了 你也可以两者都有
And if you're like, "I just want to chill my nervous system," "Get a nice little stretch in," that's great too.
如果你觉得“我只想让神经冷静一下” “好好拉伸拉伸” 那也很好
Wherever you are, take one more cycle of breath to really land.
不管你在哪里 再呼吸一次 让自己真正平静下来
Then slowly we'll carve a line with the nose to look forward.
然后 慢慢抬起头 目视前方
And ever so slowly press in to the tops of the feet and from your heart, lift forward.
然后缓慢地 脚尖用力 心脏前移
Walk the knees underneath the chest. I said chest.
膝盖移到胸部下方 我说成胸部了
Walk the knees underneath the hips.
膝盖移到臀部下方
Sorry, I got distracted because what I wanted to tell you was after you walked the knees underneath your hips, carve a line with your nose to look to the screen.
不好意思 我分心了 我想说的是膝盖放到臀部下方之后 缓慢抬起头 目视屏幕
And look at Benji's paw on my hand.
看 班吉的爪爪放在我手上
Alright, now bring your gaze straight down.
好 现在目视下方
Spread the fingertips evenly. Walk your wrists underneath your shoulders.
手指张开 手腕移到肩膀下方
Let's move with the breath, so synchronize the breath with the movement and the movement with the breath here as you inhale, drop the belly, open the chest, look forward.
我们跟着呼吸一起来 让呼吸与动作同步 吸气的时候 腹部下垂 胸腔打开 目视前方
Broaden through the back of the neck, so careful not to crunch.
脖子后方打开 小心点 别仰过头了
Then exhale, round through the spine, chin to chest.
然后呼气 脊椎向上拱 下巴贴着胸部
Really create a contraction in the center of your being as you broaden through the upper back body.
上半身背部向上拱起的时候 要在躯干部分产生一种收缩感
Let the neck kind of hang here and the head be heavy.
脖子像是悬挂着一样 头很沉重的感觉
And then here we go. On an inhale, drop the belly, open the chest.
然后吸气的时候 腹部下垂 胸腔打开
Let your heart open forward, forward, forward.
胸部打开 向前 向前 向前
And then exhale, tailbone goes down, chin to chest. Breathe out.
然后呼气 尾椎骨下垂 下巴贴着胸部 呼气
Inhale, drop the belly. Exhale, round.
吸气 腹部下垂 呼气 上拱
