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A:
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你好，你一直来参加瑜伽冥想课？
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nǐhǎo, nǐ yīzhí lái cānjiā yújiā míngxiǎng kè?
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Hello, have you been consistently coming to the yoga mediation classes?
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B:
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是啊，有一段时间了，我觉得冥想能帮助我修养身心、陶冶性情使我建立了信心也提高了创造力。
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shì a, yǒu yī duàn shíjiān le, wǒ juéde míngxiǎng néng bāngzhù wǒ xiūyǎng shēnxīn、 táoyě xìngqíng shǐ wǒ jiànlì le xìnxīn yě tígāo le chuàngzàolì.
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Yes, it's been a while. I feel that meditation helps me to train both my mind, body and temperament. It's allowed me to build my confidence as well as increased my creativity.
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A:
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原来冥想课有这么多的好处，我是个菜鸟还没什么深刻的体会。
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yuánlái míngxiǎng kè yǒu zhème duō de hǎochu, wǒ shì gè càiniǎo hái méishénme shēnkè de tǐhuì.
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Turns out there are all these benefits to meditation. I'm a newbie and haven't had any profound realisations yet.
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B:
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其实冥想是练习将思绪只停留在一点上，固定不动，以观察自我。通过排空杂念，我们可以渐渐地明白真正的自己，以获得更平静的生活。
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qíshí míngxiǎng shì liànxí jiāng sīxù zhǐ tíngliú zài yīdiǎn shàng, gùdìng bù dòng, yǐ guānchá zìwǒ. tōngguò páikōng zániàn, wǒmen kěyǐ jiànjiàn de míngbai zhēnzhèng de zìjǐ, yǐ huòdé gèng píngjìng de shēnghuó.
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In fact, meditation is the practice of focusing all your thoughts on one point and keeping it fixed there, so that you can reflect inward. By eliminating distracting thoughts, we can gradually understand who we really are. In turn, we gain a peaceful existence.
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A:
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听完你的话真是醍醐灌顶，受益良多。我还有一个问题，冥想课只有瑜伽语音冥想这一种吗？
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tīngwán nǐ de huà zhēn shì tíhúguàndǐng, shòuyìliángduō. wǒ háiyǒu yī gè wèntí, míngxiǎng kè zhǐyǒu yújiā yǔyīn míngxiǎng zhè yī zhǒng ma?
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After hearing what you said, I feel really enlightened and have really benefited. I have one more question, are the mantra meditation classes the only type of mediation classes?
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B:
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不是的还有打坐冥想法、蜡烛冥想法等等，但没有哪一种比得上瑜伽语音冥想的功效那么直接。
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bùshì de háiyǒu dǎzuò míngxiǎng fǎ、 làzhú míngxiǎng fǎ děngdeng, dàn méiyǒu nǎyīzhǒng bǐdeshàng yújiā yǔyīn míngxiǎng de gōngxiào nàme zhíjiē.
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No. We also have seated meditation and candle meditation, but there isn't a more direct method than mantra meditation to see results.
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A:
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老师来了，课程要开始了。
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lǎoshī lái le, kèchéng yào kāishǐ le.
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The teacher's here. The class is about to start.
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C:
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请大家选择最舒适的坐姿坐到垫子上，挺直腰背，双手食指抵住拇指做成瑜伽的智慧手印放到双腿上。
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qǐng dàjiā xuǎnzé zuì shūshì de zuòzī zuò dào diànzi shàng, tǐngzhí yāo bèi, shuāngshǒu shízhǐ dǐ zhù mǔzhǐ zuòchéng yújiā de zhìhuì shǒuyìn fàngdào shuāngtuǐ shàng.
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Please select your most comfortable sitting position and sit on a mat. Straighten your back. Press your forfigners against your thumbs, make the yogic hand of wisdom, and place them on your thighs.
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C:
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轻轻地闭上双眼，随着这美妙的旋律，逐渐放慢我们呼吸的节奏，放松我们的面部表情，舒展眉心，嘴角微微上翘，放松双肩、放松双臂，让脊柱向上无限延伸。
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qīngqīngde bìshàng shuāngyǎn, suízhe zhè měimiào de xuánlǜ, zhújiàn fàngmàn wǒmen hūxī de jiézòu, fàngsōng wǒmen de miànbù biǎoqíng, shūzhǎn méixīn, zuǐjiǎo wēiwēi shàng qiào, fàngsōng shuāng jiān、 fàngsōng shuāng bì, ràng jǐzhù xiàngshàng wúxiàn yánshēn.
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Gently close your eyes. Slow your breathing to the gentle pace of the music. Relax your facial expressions and release the tension between your brows. Smile gently, relax your shoulder and your arms. Extend your spine to the sky.
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A:
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要挺直腰背，延伸脊柱啊，感觉有点儿累呢？
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yào tǐngzhí yāo bèi, yánshēn jǐzhù ā, gǎnjué yǒudiǎnr lèi ne?
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Straighted the back and extend the spine, it feels quite tiring no?
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B:
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尽量地向上自然挺拔脊柱，可以让我们的呼吸更加平稳、顺畅。
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jǐnliàngde xiàngshàng zìrán tǐngbá jǐzhù, kěyǐ ràng wǒmen de hūxī gèngjiā píngwěn、 shùnchàng.
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Try your best to naturally straighten your spine. It allows us to breath more steadily and fluently.
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C:
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关注吸气时腹部向外的涨起推出，呼气尽量将肚脐贴向脊柱的方向，使我们肺内沉积而污浊的气体向外地呼出。此时我们像是一朵晨间悄悄开放的莲花，没有尘世的污染，只有自身的洁白。
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guānzhù xīqì shí fùbù xiàngwài de zhǎngqǐ tuīchū, hūqì jǐnliàng jiāng dùqí tiē xiàng jǐzhù de fāngxiàng, shǐ wǒmen fèi nèi chénjī ér wūzhuó de qìtǐ xiàngwài de hū chū. cǐshí wǒmen xiàng shì yī duǒ chén jiān qiāoqiāo kāifàng de liánhuā, méiyǒu chénshì de wūrǎn, zhǐyǒu zìshēn de jiébái.
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Notice that when you are inhaling, your abdomen rises and pushes outwards. Try your best to press your belly button to your spine when you are exhaling. This allows the impure air that has built up to exit our lungs. Right now, we are like a lotus flowers gently blossoming in at dawn. We are untouched by the pollution of this world. All we have is our own purity.
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