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Then there will be some days, not a lot so don't get too excited, just kidding, where I'll invite you to bring a pillow.
然后会有一些日子，不是很多，所以不要太兴奋，只是开玩笑，我会邀请你带个枕头。
And same thing, just grab a pillow off the couch. Grab a pillow off your bed.
同样的，从沙发上拿个枕头。从床上拿个枕头。
If you don't have a pillow, you can use that blanket or towel that will suffice just as well. Alright?
如果你没有枕头，你可以用那条毛毯或毛巾也足够了。好吗？
So just a little reminder, no experience necessary, no prerequisite.
所以只是一个小小的提醒，不需要有经验，没有先决条件。
This is designed for us, all of us, to come together as we are and uncover and see what we can discover about ourselves that's already there, right?
这是为我们，我们所有人设计的，以我们现在的样子走到一起，去发现我们自己已经存在的东西，对吧？
So we may be coming to this program wanting to, you know, trim and tone the body, you will.
所以我们来参加这个项目，是想让你去调整自己的身心，你可以的。
You're gonna get strong. You may be coming to this program because you want to heal something that's been aching you.
你会变得强壮的。你来参加这个项目可能是因为你想治愈一直在折磨你的东西。
Maybe you will but there is also this really beautiful opportunity that comes with this amazing Yoga With Adriene community and
也许你会的，但也有一个非常美丽的机会，伴随着这个神奇的瑜伽与阿德里安社区，
that is to recognize that you are not alone. That there is usually someone out there experiencing something similar to you.
那就是认识到你并不孤单。通常会有人和你有相似的经历。
So keep that in mind as you go along and let that inspire you to engage in the comments or the conversation on whatever platform suits you best.
所以，在你前进的过程中要记住这一点，让它激励你去参与评论和交流，在任何你适合的平台。
Alright, so wherever you are, if you're laying in bed with the laptop on your lap or if you're sitting on the couch or maybe you're on your mat,
好吧，不管你在哪里，如果你躺在床上，膝盖上放着笔记本电脑，或者你坐在沙发上，或者坐在垫子上，
wherever you are, I'd like to invite you to just lengthen up through the spine so you can sit up tall.
无论你在哪里，我都想请你把脊柱拉长，这样你就可以高高在上了。
If you're laying down, snuggle your shoulders down, away from your ears. We're gonna take three deep breaths and then that's it.
如果你是躺下，把你的肩膀贴近耳朵。我们要深呼吸三次，就这样。
We'll close today's practice and I will see you tomorrow for our official first day.
今天的训练结束了，明天我们正式的第一天。
So wherever you are, relax your shoulders, maybe sit up tall. You can close your eyes if you're feeling brave. Trust me.
所以无论你在哪里，放松你的肩膀，也许坐得高高的。如果你觉得勇敢，你可以闭上眼睛。相信我。
Trust yourself. Trust this process. And we'll take a deep breath in together. And exhale out through the nose or mouth.
相信你自己。相信这个过程。我们一起深呼吸。用鼻子或嘴呼气。
Are you doing it with me? Come on. Here we go. Big inhale. Check it out, big exhale.
你和我一起做吗？来吧。我们开始吧。大吸气。看看，大呼气。
And whatever this means to you on this last one, just surprise yourself. Here we go. Big inhale.
不管这对你来说意味着什么，给自己一个惊喜吧。我们开始吧。大吸气。
And big exhale. Awesome. Thank you so much for saying yes to this journey. I can't wait to see what happens.
大吸气，不错，非常感谢你对这次旅程的支持。我等不及要看看会发生什么。
Myself, for me and for you and for us together. I look forward to seeing you tomorrow, Day 1.
我自己，为了我，为了你，为了我们。我期待着明天，开始第一天的课程。
Take good care from my home to yours. Namaste.
我在自己的家为您带来祝愿，鞠躬。
