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Press up off the feet, hug your knees into your chest, wrap your arms around your shins.
双脚下压，膝盖抱在胸前，双臂抱住小腿。
Make this your own here. You can find soft, easy movement.
这是你自己的。你可以找到柔软，轻松的动作。
Now close your eyes here and see if you can recognize the sensation of your yoga mat kind of rising up to meet your spine here.
现在闭上你的眼睛，看看你是否能意识到你的瑜伽垫在这里与你的脊柱相接触的感觉。
Keep breathing. See if you can open your mind to this feeling, whatever it means to you, of your yoga mat having your back.
保持呼吸。看看你是否能敞开心扉接受这种感觉，不管它对你意味着什么，你的瑜伽垫背着你。
Which it literally does here in this moment, so it's not too crazy, right?
在这一刻它确实是这样的，所以它不太疯狂，对吧？
Excellent, from here, we'll slowly allow the feet to kiss the earthy softly.
好极了，从这里开始，我们将慢慢地让双脚轻轻地亲吻泥土。
Mindfully extending one leg and then the other. Just take a second here to bring your arms gently to your sides,
小心地伸展一条腿，然后伸展另一条腿。稍等一下，把你的手臂轻轻地放在你的两侧，
to tuck the chin ever so slightly, and relax the weight of your body completely into the earth.
轻轻地收起下巴，把身体的重量完全放在地上。
This practice is great for the physical body. This journey in particular is designed to really nourish the systems of the body.
这个练习对身体很有好处。这段旅程特别是为了真正滋养身体的各个系统。
But one of the things that you have an opportunity to bring to it is this willingness to recognize your highest self,
但是你有机会带来的一件事就是你愿意承认你的最高自我，
or this part of you that maybe you might be playing small in. And you might not, but just throwing it out there.
或者你的这部分，也许你在扮演小角色。你可能不会，但只是把它扔出去。
Inhale in. On your next exhale, bring the palms together. We're gonna bring the thumbs right up to the forehead and let it rest there.
吸气。下一次呼气时，双手合十。我们要把大拇指举到额头，让它停在那里。
We kind of take a moment at the end of each practice, this small but potent or meaningful moment to recognize our high self, hey-oh,
每次练习结束时，我们都会花一点时间，在这个小而有力或有意义的时刻来认识我们的高我，嘿哦，
our true self, our best self, whatever that means to you.
我们真实的自我，我们最好的自我，无论这对你意味着什么。
And we also use this part of the ritual to choose to recognize that in one another.
我们也用仪式的这一部分来选择彼此承认这一点。
This is what Namaste means. So as you're ready, let's take a deep breath in, our first one of the journey here together.
这就是“合十礼”的意思。所以当你准备好了，让我们深呼吸一下，这是我们一起的第一次旅程。
And a long breath out. Inhale in again. And we whisper Namaste.
长时间的呼气。再吸气。我们轻声细语。
Great job, everyone. Thank you for showing up.
干得好，各位，谢谢各位的收看。
The awesome in me recognizes the awesome in you. We'll see you tomorrow for Day 2.
我的出色认识到你身上的出色，我们明天将是第二天的训练。
