hi everybody this ishappyto be on this call today supporting action piand supporting all of the beautiful Chinese，hello大家好我是Janet，然后在我身旁的是Chris老师，今天我们两个人真的非常非常开心，能够参加今天的这样一次线上的直播，能够支持到行动派，也能够支持到我们美丽的中国朋友们achallenges that you're now。Asia，因为我也经常到亚洲去授课，那我们现在也非常的清楚，大家正面临着这个新型冠状病毒的挑战
as a matter of，fact。I'm very very cut up on what's going on。要飞去亚洲了，我即将去往曼谷，然后去到印度，然后去到日本，我真的非常的关切我的亚洲朋友们，也非常的清楚大家现在所面临的情境。
in China telling me about their experience with the virus and the challenges thateach and every one of you are facing，在中国那我也有很多非常非常爱的学生们，他们也最近也经常跟我交流，告诉我在中国他们最近在经历着什么，在这一场疫情当中他们的挑战挑战所在。that some of you don't even have enough food to eat because the stories have been the start because of fear，我知道现在对于一些小伙伴来说呢，在家需要隔离在家里面，然后可能也需要为食物而发愁，甚至有些小伙伴可能会有降薪甚至找不到工作的情况，and so，many，numerous，with，your，day，today，life，has，beentotally disrupt ID by this current virus，我相信也有许多的小伙伴的生活，因为这一次的冠状病毒而受到了非常大的冲击，today i am，so，excited，to，share，with each，and every，one，of，you，a beautiful，exercise，from，my，master，of，self，love program。非常开心能够和大家去分享一个我觉得非常好用的工具，嗯，是我们在爱自己人生自信力的课程里面经常教导大家的。
that's all aboutreally looking at what's going on in your lifeand seeing it in a way that is working for you not against you，这个练习的名称呢叫做重构经历，通过这样一个练习，我们可以改变我们的视角，去看到任何发生在我们周边的一切是如何为我们而来，而非冲我们而来，share with，you，about，this，beautiful，exercise and each and every，one，of，you，can，do，so，that，your，life，has，more，joy，in，it，i want，to，go，over，some，verybasic truth。every moment is a giftno exception。
那在我和大家分享这一个我们每个人都可以使用的非常简单的工具之前呢，我想要和大家先一起来复习一些，对我们的生命而言很基础的真理，这个真理就是每一个时刻都是礼物，绝无例外，也就是说事实就是事实，如果我们真的非常头脑清醒的话，我们将会意识到所有的事实，他本来就是如此，我们可以接纳事实，the other，basic，truth，is，what，iswhat iswhen i am what is is what i want。the other truth is that everything happens for menot to meand so my question is are you creating the world you choose to create or are you creating the world you don't choose to create，另外一个我们需要一起来了解的原则就是一切都是为我而来，而不是冲我们而来，我们通过这样的积极的思维，我们就可以去创造我们选择创造的世界，而非我们不想创造的世界，
so，these，are，very，ancient，truthfrom time in memorialand if this truth is is real every moment is a giftthenif all of you are enjoying what is going on with youthinking needs to be real。
真的，只有我们，那么如果真的有我们生命中所有的一切都是这个礼物的话，那么大家不妨思考一下，展现在我们面前的是发生的这些事件，我们如何可以去运用它们为我们的生命来服务呢？我们如何可以把自己与更高的生命校准让我们的生命更加的能够对他人有意义呢？
so，with，this，beautiful，process，of，reform，and it's，very，very，easy，to，put，your，thinking，back on，trackso that you really enjoying every moment and really living every moment is a gift，
所以呢，我们的这个经历重构的练习，就是帮助大家能够真正的以一种能够有益于我们生命的方式去思考真正的享受我们生命当中的每一刻，真正的认为这生命的每一刻是送给我们的美好的礼物。let me give an example of what I'm talking about in terms of reform INGi was working with one of my students in Japanand he saidshe hated that he had been when he was young，我也想和大家分享一个例子，关于到底怎么样才是经历重构呢？我在日本有一个学生，他曾经在很年少的时候被霸凌and even though it was。
举个例子，关于到底怎么样才是经历重构呢？我在日本有一个学生，他曾经在很年少的时候被霸凌
and even，though，it was，when，he，wasyounghe is stillcarry this happiness this burden of being with him wherever he wentand this is his ability to truly love others。虽然她遭遇霸凌的这个事件是在小时候发生的，但是呢，他依然带着这种沉重的感受一直到长大，而这深深的影响了他却爱的能力去信任的能力去再一次享受生命的欢乐的能力，
so，when，he，came，to，my，program，i asked，you，know，with，someone，give，me an，example，of，something，that，you，hate，it that，happened，to，you，in，your，lifeand this is when he cared about being with me所以呢，后来当这位同学来到我的课堂上的时候，有一次我在课堂上就问，有谁能够跟我分享一个你生命中的经历是你非常讨厌发生的吗？就是在那个时候他和我分享了他曾经遭遇霸凌的这个故事，he was deadi said can't see youlet me ask yougive me one thingthat you can seethat happenedbecause of that that is help to now in your life one thingfrom having that experience of beingthat is help you in your life right nowwhat are you what kind of work are you doing right now，我就问他说，那亲爱的Yuki在你人生当中发生的这一件遭受霸凌的事件，你能不能找到其中有一点它是能够服务于你当前的人生的，能够帮助你现在的人生变得更加有价值的，你能否找到其中的一点呢？he，said，I'm，working，with，he，said，I'm，working，with，teen，agers，and。he said I'm working with he said I'm working with teen agers andi guess the one thing that i can see is thatunderstand what a teen age of fields are a young person feels when they have been so i actually I'm a really good Coach for them，他对我说现在呢，我所从事的工作是去辅导青少年，所以因为我年少时的经历非常的体会，青少年敏感敏感的感受，我也非常能理解那些在学校当中遭受霸凌的同学的感受，因而我便成了他们最好的教练。i said there is the evidence of how every moment is a gift that is one evidenceanother thing bethat is a gift from being bullet when you were youngand cuts you can take some time and he said wellanother thing is that i would never treat someone like that because i know how it feels so I'm always kind to others，我对他说没错，这就是一个证据能够证明我们曾经发生的事件，它也可以是成为我们生命中的一个礼物，尽管当时在我们看来他非常的痛苦，但事实上也许我们还可以找到的另一个礼物是，你永远都不会像小时候欺凌你的人一样去欺凌他人，因为你是。深深的知道那有多么的痛苦，there is another giftwithout the experience when you were young of being bully how would you know how to be a great Coach and how would you know what young people are feelingif you haven't had that experience，那我们可以想想，如果你没有年少时遭受霸凌的这个经历，那么你如何能够现在这么好的去辅导年轻的朋友们呢，你如何能够成为一个这么棒的教练呢？因为如果没有那份经历，也许你并无法同理他们真正的感受。you can get this huge smile on his face and he said i got it i got it。他说我理解了，在他的脸上绽放出了一个巨大的笑容，他好像在那一刻得到了一个顿悟，他说我明白了，我明白了，my students，who，is，also，from，Japan，came，to，my，master，training program，programand she was sharing about how to her life was because she had tried to commit suicidefour times when she was younger，我还有另外一个日本学生叫做泥口，他曾经来参加了我一个九为期9天的爱自己的督导师班的课程，在我们的课程上，他分享了他的生命是多么的充满悲剧，他说他曾经因为太过于悲伤，在他年轻的时候尝试尝试过自杀4次，even when she came to me she still didn't understand why she had such a terrible lifeexperience so much of use from her father had physical violence and sexual violence in her life。and felt this huge burden on her.
的课堂他都仍然非常难以理解，为什么在他的生命中要经历这么多的悲伤的时刻，他不明白为什么小时候会受到父亲的暴力，他也不明白在他的生活中为什么会受到那么多的欺压，甚至有信心的行为，他感觉到生活有巨大的一个面相都是黑暗的i said Nicolenow that your orderand you're still alivewhere can you find a gift and what happened to you and trying to commit suicide in having sexual abuse and experience in physical abuse where is the giftthe gift is always there，就像我对前面那位同学所做的一样，我也依然去问Yuki，我说亲爱的你口尽管小时候已然发生这样的事件，我们现在无法去改变过去，现在你已经长大一些了，同时你也仍然活着，那么你可以在你过往的这个经历当中找到什么样的礼物呢？在你过去那么多黑暗，体验过自杀这样的经历当中，你能找到礼物吗？礼物一定在那里的。
at the first time and over twenty yearsstarted smiling in that moment and her life has never change if your life is just gone up word ever sincebecause she realizedher。that her passion was to work with kids who in Japan who will try to have tried to commit suicide and she realized that she had to have that experience in her lifeso that she would be able to really speak to them and noonewent through
而就在那一刻，你可也是当然的顿悟了，那一刻可能是他将近有20多年以来，第1次脸上露出了笑容，因为他突然间意识到，他自己最大的热情之一，就是去帮助日本的孩子们，尤其是那些曾经有过自杀的经历。感到生活非常的黑暗，只经历了很多的苦难，没有人关心他们，爱他们的那些孩子们，你可能突然意识到，如果他以前没有经历过那样的人生，那么它将无法很好的帮助这些孩子，就在那一刻，他的人生几乎都翻转了i saidif you had when you were youngnow to work with these young peoplewould you change your life in any wayand she immediately said no no i am so happy and I'm so thankful for everything that happens and now i really see that every moment is a gift that everything happens for menot to me，我说你口袋里的人。背课文一口说，我说你口在你的人生当中经历过了这么多重大的创伤，而现在呢，他能够服务于你当前的事业，能够很好的去帮助这些孩子们，如果你可以重来，你会希望你过往的人生有所改变吗？他说不，我不希望他改变，现在我感觉到很开心，我觉得我非常的感谢我生命中所发生的这一切，我这一刻真的能够意识到，每一刻都是礼物，每一科真的都是为我而来，而非冲我而来，
so，now，it's，your，turnyour turn to do rie frame ING in your life as a conscious create and the fact that you are honest to day said you are so consciousi really feel like China is if not now in the future going to be the stronger the world。and how do you get that you don't get that status by being the press and happy and complain ING about your lifeu satisfy really understand ING truthand really taking a look at the things that have happened to you in your life and we from me。the things you thought was so awful how is it serving you now
现在轮到大家来重构自己的人生了，现在轮到大家去成为你生命的有意识的那个创造者了，事实上在座的各位今天能够来到这里听课，就已经证明了大家都是非常有觉知有意识去成长的一群人，我真实的感受到我觉得中国要么是现在，要么是在。世界最强有力的领袖，而如何才能成为领袖呢？我们成为领袖的方式，不会是通过我们总是感到压抑悲伤或者抱怨来成为领袖而逝去，赢得这个世界的尊重，我们通过理解事实，能够很好的去看待这个人生，能够找出每一个时刻的。但是如何服务我们，才能够成为真正的那个强而有力的领袖，sosomeone who wins in there is someone who is someone who is getting things done some one who is up lifting energy for othersis taking every moment that they think was a tragedy and turning it into。所以呢，是要做受害者还是做胜利者，是大家的选择，胜利者就是赢得人生的人，他能够真正的搞定食物，它能够真正的去改变他人的能量，通过他自己去将生命的每一颗看待成礼物，通过他自己能够有这个能力去重构。影响他人的人so your homework homework homework is after this call write down what is the things that are happening to you write that have happened to you since the crown of violence let you is that exampleand start writing things have been stuck in my Houseand you know my father and mother have been and whatever。ever it isthat is the ring you and find the gift find the gift and when you find the gift and you start to do that in your life every single day and make it a habityou become the gift for others to be up lift ID by，
所以呢，现在我给大家布置了一项作业，或者我说是好玩的作业是在这一次的分享之后，我希望大家也可以拿出一张纸拿出一支笔来去想一想，自从疫情发生以来，你的生活，你觉得有哪一些部分是很糟糕的纸，写下你感觉到糟糕的面相，可能是。或许是你被困于家里，或者说你的爸爸妈妈天天在你耳边唠叨等等，你可以去找出这些，你觉得，其中让你感到厌烦的事物当中的礼物，如果你能够每一天每一天都习惯于去找到每一个发生的事件当中的礼物的时候，那那个时候你自然会成为他人的光芒，你自然会成为他人的领袖。
so here is the choice you can either enjoy being on this and not doing the work or you can do the work and really enjoy your lifeand so now i'd like to introduce my best friend my business partnerwho is going to share with you are beautiful process from master of self love and the passion testit's called nature guidance。所以呢，现在也是大家的选择，大家既可以选择享受听听这个分享就好，然后不做作业，也可以选择去写作业，然后享受你的人生，那这个就是我想和大家分享的这个真正改变我的生命的工具，那接下来我想要和大家介绍的是我最好的朋友也是我最好的商业伙伴 老师，他将和大家分享一个非常好用的工具，也是来自于爱自己和热情测试指导师系列的课程，它的名字叫做自然引导系统，所以呢，现在也是大家的。I'm losing someone isso the gift and losing someone isthe gift that they have given you why do you love themyou know you can't do anything aboutthe fact that someone has died what is is when I'm clear what is is what i want so what your practiceis to keep your attention on the great gifts that they gave you。you never really have lost them then there always in your heart
那刚才在评论，其实有一位同学问到，如果我在生命中失去了我所爱的人，他们去世了有亲人离世，那如何才能成为一个礼物呢？老师的回答是这样子的，老是说失去亲人这一件事情背后的礼物就是你可以去想一想你为什么爱他们呢，你爱他们的地方就是他们给你留下的美好的礼物，因为逝者已往逝者已逝，这件事实就是事实，我们现在已经无法改变他，所以想就像死者希望我们能够过出幸福的人生一样，我们唯一能做的就是持续的将我们的关注力去放在我们接下来可以做什么，我们去练习如何去活出他们曾给我们留下的美好的那份礼物，那么我们可以去把这份礼物持续的带给世界，事实上当这样的时候，你会发现他们从来都没有真正的离去，因为他们将永远活在你的心里。
On nature's guidance system is really all about how do you deal with those moments in life which are challenging which are difficult where it feels like life is falling apart like we lose someone who's dear to us or we experience the break up of a relationship or we have some catastrophe that happens in our life. How do we handle that situation and respond to it in a way that is healthy and it adds to our life rather than taking away from it. This is what nature's guidance system is all about. Hello大家好，我是chris，那接下来我要和大家分享的是自然引导系统，事实上这样一个体系也是帮助大家在你的生活当中遇到挑战，遇到困难的时刻，怎么样去重振你的经历你可能遇到过一些很心碎的时光就像刚才那位朋友提到的你失去的亲人 体验过生命中的种种的困难，在这样的时候我们如何能够顺利的去度过，让这样的时光能够给我们的生命增添意义和美好，而不是将我们的心给拿走，让我们更加的痛苦呢。
And downs there are times when things.The nature of life is life always goes through UPS and downs. There are times when things are going great and times when it feels like the whole world is falling apart. And we always have a choice. This is the key being a conscious creator of your life means you have a choice how to respond to the downs in life in a way that allows your life to become richer and fuller rather than something being taken away from life. 人生充满起起伏伏，我们不可避免的会体验到人生的低谷，有时候我们感觉到世界好像一切都顺风顺水，春风得意，有的时候我们感觉好像整个世界都崩塌了在人生的低谷时期我们更需要去成为那个我们的生命有意识的共同创造者去选择我们真正有的时候我们感觉好像整个世界都崩塌了，那么在人生的低谷时期，我们更需要去成为那个我们的生命有意识的共同创造者去选择我们真正想要选择的人生，我们去选择我们如何对发生的事情来进行反应，让它成为能够丰富我们的生命，让我们变得更加圆满的世界，而非是让它夺走我们生命的欢乐呢。
Understand how to to and to to use nature's guidance system. I'd like you to all get out a piece of paper right now and a pen or a pencil, 为了帮助大家更好的去理解自然引导系统呢，现在我想要邀请大家每位同学自己拿出一张一张纸一支笔，然后跟随着我一起来感受一下，一起来画一下。At the bottom of your paper, write the word misery and the Top of your pea put the paper so that it's vertical and at the Top of your paper write the word joy at the bottom of your paper, write the word misery, and draw a line that connects joy and misery, 那大家可以跟随着我们一起来体验一下，这样你的感受会更加的深刻，那你可以在你的纸张的上方去写上喜悦和满足，在纸的下方写上悲惨和受苦。
This is the continuum of life. Life is always moving between these 2 extremes, and our choice is to be able to respond to the circumstances in our life in a way that increases our joy, or to respond in a way where we're focused on the problem and we increase our misery，大家可以在这两点之间呢去画一个线条，大家可以发现，事实上我们的生命永远都是在这样一个流动当中的，我们在这两集当中循环着，生命不可能变化不止，那当我们处在悲惨的时刻，我们如何能够通过我们机制的反应去增加我们生命的喜悦，而不是把专注点全部放在这些悲惨上面去增加我们的痛苦和折磨呢。To understand this we have to begin by uh by understanding the principles of.To understand this, we have to begin by uh by understanding the principles of expansion and contraction. So i'd like you on the left side of the line on your paper near the Top, right? The word expansion, and then draw like a red stop light. If you have a red pen, use a red pen, otherwise just fill it in. So it looks like a red stop light, but write the word expansion and then a red stop light.
去写下一个词，然后呢，大家可以在纸张的右方啊去写下一个词叫做扩展，因为为了让我们更好的理解，我们如何去在悲惨的时刻去反应，我们还需要理解另外一个概念，就是扩展和收缩，大家请在纸张的右方呢写上一个扩展，并且画一个大大的绿色的标志，一个圆点。And then on the right side. On track side of the line at the near the Top of your paper, write the word contraction and make a red stop light, so expansion, green contraction red.
然后就画上一个红点，就像红灯一样。And now think of some words that describe how you feel when you feel contracted contraction has to do with those things that where life doesn't feel like it's going well. So what what are some of those words? I feel sad, I feel depressed, I feel frustrated, I feel irritated right in the chat right down share with everyone, what are some words that you would use to describe when you feel contracted, 那我想邀请大家去想象一下，当你的生活处于收缩状态的时候，也就是那些你觉得好像生活怎么都进展不顺的时候，你通常会有一些什么样的感受呢？比如说悲伤或者生气或者等等，当你处于收缩不顺的状态下，你可能会联系上哪一些感受呢，请大家可以把这些感受词可以发送到。Things are going well when life is flowing when everything seems to be falling into place, how can so what what are some words then that describe how you feel when you feel expand it. My expansion is that feeling when things are going well when life is flowing, when everything seems to be falling into place, how do you feel at that time when you feel expanded, what is some words to describe it, you know maybe you feel happy. Maybe feel on fire passion that excited turned on uh maybe feel loving, generous, kind compassionate, what are some words that you would use and please feel it to write them in the chat. How do you feel when you feel expanded, 那大家再思考一下，当你感到扩张的时候，就是那些生活好像哇一帆风顺，你感到如此的棒，这样的时候你有一些什么样的感受呢可能你会觉得感动这样的时候你有一些什么样的感受呢，可能你会觉得感动，兴奋，开心幸福，感受到被爱甜蜜或者等等，大家也可以把自己经常在扩张的时候所体会到的感受词写在我们的聊天框中
And so the lists do contraction for so heartbroken sad when I die. I mean, these are the ways we feel when we're contracted, right? When things are just falling apart or when we've lost someone we love dearly. And and when I like you to do now with yourself since I can't see you, i've just asked you to do it in your chair, just take your arms in your body and physically. Breathe do uh show me if I could see you, uh you would show me how you feel when you feel contracted for me, my arms come in, my head goes down, my body goes all together because I just want to curl up in a ball. How how does it look for you哦刚才佳昕已经跟我分享了大家在聊天框里所说的那些词有些同学感觉到非常的难过甚至非常的无力等等看不见大家，但是我有些同学感觉到非常的难过，甚至非常的无力等等，那么虽然我在屏幕这一头啊，看不见大家，但是我想要让大家用自己的肢体语言去感受一下，当你处于收缩的状态时候，你感受一下你的身体是一个什么样子呢，对我来说，当我处于收缩状态的时候，我会发现我会自然的头耷拉下来，然后身体蜷缩到了一起好像有气无力，那请大家在屏幕的那一头用自己的身体去感受一下收缩的状态。Full turned on excited light. And then when we feel expanded all these wonderful words, we feel happy, wonderful turned on an excited life is good to take your body, and show me what it looks like when you feel expanded, how do you uh use your arms and how does it feel when you feel expanded for me, my arms go out, my body is open, my head comes back. And I just feel like the whole world is available. How do you feel so use your body show us how does it feel when you feel expanded, 那也同样的，当你感受到扩张的时候，你的身体又是一种什么样的状态呢？请大家在屏幕旁屏幕的那一头，用自己的身体去亲身的感受一下，那对我来说当我感觉到开心兴奋快乐的时候，我的整个的头都仰起来的，我的双臂也展开了，我感觉到精神振奋。You say most of us tend to label expansion as good contraction is bad when I feel happy and wonderful and loving and generous and kind that's a good thing. And when I feel contracted and shut down and sad and depressed and like I want to die that's a bad thing because those feelings don't feel so good the truth of like, is it neither expansion nor contraction are good nor bad, they are simply signals nature the nature of life is telling us what to do in that moment. And so the question to use when you're using nature's guidance system is am I expanded or am I contracted, 那可能呢，大家通过刚才的感受已经会感觉，唉，我好像更喜欢我扩张的时候的那种感受，而不喜欢我收缩的状态，也正是因为这样在世界上有大多数的人tmd，大家通过刚才的感受已经会感觉，唉，我好像更喜欢我扩张的时候的那种感受，而不喜欢我收缩的状态，也正是因为这样在世界上有大多数的人会给扩张和收缩去贴一个标签，认为扩张就是好的，收缩就是不好的，可是呢，真正的事实其实是收缩或者扩张都没有所谓的好坏，他们只是大自然我们的生命给予我们的一个信号，去告诉我们接下来该做什么，事实上如果善用它的话，它可以是成为服务我们的很棒的工具。Now here's the secretHere's the secret. You're ready for a secret. Okay, here is the secret is that when you feel expanded, it's easy to feel joy, no problem, right when things are going well. So the only thing that we truly need to learn in life in order to live a fulfilled life is how do I deal with contraction those times that don't feel good in a way that moves me closer to joy or at least does not lead me into misery. And that's the key i'd like to share with you now. 那接下来呢，我将和大家分享一个秘密，一个始终活在喜悦当中的秘密，大家准备好要听秘密了吗？那当我们处于扩张的状态时候，当然比较容易开心和喜悦，那是当然，所以我们也不必去过多的去分享，怎么在你扩张的时候更加的开心，那唯一的我们需要面临的挑战，可能是当你处于收缩的时候你该怎么样让自己不至于更快的跌落到那个很悲惨的状态呢，这就是我接下来要和大家分享的。
If you did this exercise of of showing with your body, what contraction looks like, what expansion looks like then you know that expansion it is the expression of energy going outward expansion is the time to take action to do things to get things done. That is the signal that nature is giving you, contraction. On the other hand, your arms come in your head comes down, you roll into a ball contraction is the energy coming in. That's because nature is saying this is the time to go inward. This is the time to reflect. It's time to to be with yourself. It's time to go deeper and be more clearly contraction is always a chance to gain more clarity, 如果大家刚刚和我们一起做了那个用身体去感受扩张和收缩。 和收缩这两种状态的练习的话，可能大家能够感受到，当你感到扩张的时候，你的整个身身体都是向外的，事实上这就是大自然生命在给你一个信号，告诉你现在是时候出发了，你可以去行动去快速的去完成很多的事情，只是不需友谊，而当你感到收缩的时候，就想大家用身体感受到啊，我的头也耷拉下来了，我的臂手臂也弯起来了，我的身体也蜷缩起来了，这个时候我们整个人的能量都是向内的，那这事实上也是大自然再给到我们一个信号，告诉告诉我们此时是我们要往内走的时刻，是我们需要去反思的时刻，是我是我们需要和自己多待一会的时刻
So you're practice now after this call is to begin to consciously notice, am I expanded or am I contracted at any time during the day and my extended or am I contracted and when you notice that you're contracted, then give yourself consciously the opportunity to go in the opportunity to take time to reflect. This is a time to nurse yourself be kind to yourself be gentle with yourself if you need to take a break and ask to take a break if you need to take a walk. Go for a walk if you need some fresh air get some fresh air what this is a time contraction is a time to be easy on yourself. Because in that relaxed state, a solution or the next phase of expansion will naturally appear.
嗯，现在呢，大家所需要做的练习啊，尤其可能我们现在在现场没有办法去做，那么大家听了我们的分享之后，可以自己开始去怎么练习呢，那就是在你的一天当中，你更加有觉知的去觉察，我此时此刻是处于扩张的状态还是收缩的状态呢？我是处于扩张还是收缩不停的去增强你的觉察，那这个时候当你感到收缩的时候，你便知道是时候是机会去向那走，去反思去滋养自己的时候了，你需要对你自己好一点更温柔一点，如果此时你是要休息，那就去请求他人给你休息的机会，如果你需要出去散散步，那也请给你自己这个机会，如果你需要吸收一些新鲜的空气，那么就走出去吸收一下新鲜空气，总的来说收缩其实是最好的，对自己好一些的时机是我们去滋养自己的机会。
Fortunately what most of us do when we feel contract. Unfortunately what most of us do when we feel contracted or what many people do is we start to beat up on ourselves, we start to make ourselves wrong. We said we we think why can't I be different? Why can't I act differently? Why can I respond differently? And contraction is not a time for all of that. The contraction is a time to allow yourself to feel the feelings that are coming up if you've lost someone dear to you give yourself time to breathe, cry, sob.Solve your heart out, you don't have to do it in public you can do it in private but allow the feelings to be heard felt because it is in feeling those feelings that that healing takes place those feelings are some wound that is needing to be released inside so allow yourself to feel the feel
那下一个事实上如果你能够再收缩的时间，真正的去滋养自己的话，那下一个扩张的时候会自然来临，在下一阶段你需要的方法都会自然的出现在你的脑海中，可是呢，非常不幸的是大多数人并不是这么做的，大多数人在收缩的时候反而是会去击打自己会非常的后悔，觉得非常的自责，为什么你刚才不这么做啊，为什么你之前做的那么糟糕啊，反而把自己已经悲伤的这个自己去击打的更为的厉害，事实上这真的不是一个去自责自己的时机，相反我们在这个时候应该去感受我们所有的感受，允许我们的感受流淌起来，如果你痛失所爱，那你需要给到自己一些时间去感受你的悲伤，去允许自己哭出来，也许大家不愿意在公共的场合去哭那大家可以去找到私人的场合给到自己这样的时间，事实上当你充分的去感受你所有的感受的时候，感受即是疗愈，当你允许那些内在的伤痛被看见，被流淌出来时，他们也更快的会好转而不是进一步的压抑他们甚至雪上加霜。
If you're a parent or even if you're not a parent think how you would treat your child if your child was crying was upset was unhappy in any way when you tell that child don't cry, what's wrong with you, you can't stop that crying. No, you wouldn't do that at all. What you would do is you take the child in your arms you love the child nourish the child, you let the child know hey, it's gonna be okay, it's nothing to worry about. This is the way you need to treat the child in you when you feel contracted be kind to yourself, gentle with yourself, nurse yourself and when you're in a state of relaxation, then whatever the problem with the difficulty that you may be facing that is more, much more likely to arise in that relaxed state.如果我们在座的学员当中已经有为人父母的，那大家可以想一想，当你的孩子在哭泣感到悲伤的时候，大家千万不要去告诉他们你到底怎么回事，你不要哭了，不要这样去对待他们，相反你可以把他们抱起来去给到他们更多的爱，去告诉他们说哭泣也是OK的，可以的，你可以允许你的情绪去流动，不要对自己太过于糟糕，要对自己好，一点，这个时候，事实上你就是在教导孩子如何去正常的更好的去度过收缩的时间，如何对自己更温柔一些，以便更快的度过这个收获的时收缩的时间，那当孩子们以后自己在面临困难的时候，他们便会知道该如何对待自己，帮助那个在悲伤当中的自己化悲伤为喜悦。
So please remember.Ask yourself, am I expanded or am I contracted and when you notice that you're contracted allow yourself to do things that are fun things that are gentle things that nurse you things that feel good to you, if you have responsibilities, keep your responsibilities, but give yourself the the the ease of relaxing from feeling pressure in that moment. Just know that in this moment in this time it's a time to be more quiet to be more inward and this is the essence of nature's guidance listening to the to the movement of expansion and contraction and then responding appropriately to each, 所以呢，总的来说在大家处于收缩的状态时，大家要允许自己去享受一些生活当中更多的乐趣，去做一些你真正喜欢的，你觉得有趣的事情，对自己温柔一些去滋养自己，这样你才。的事情对自己温柔一些去滋养自己，这样你才有可能去更快的进入到喜悦扩张的状态，也许这样的时刻正是让你去原谅过去犯错误的自己，这个时候是需要把自己从压力当中解放出来，去放松一些，而非对自己更加的狠毒的时刻，那此时此刻在收缩的时刻是你向内走的时刻，这便是我们自然引导系统里的精髓，只有这样你的生命才会重新的流动起来，经由你在扩张和收缩的时候做出正确的反应，你会更加顺利的去经历人生的起起伏伏去在人生的每一刻当中去得到那一刻的礼物。So John and I want to thank you for the opportunity To be here with you to share some tools, I hope will be helpful to you that we want you to know that our hearts are with you, uh we every time we've been in China the we are just amazed by the beautiful hearts of the people that we need and we're sending you all of our love and please know that that our hearts are completely with you in this time and when we do see you in China please know we are going to share our fun day which is our new program and share with you how do you make joy in every moment and will all be together sharing that joy,
感觉你们真的非常的荣幸能够在这里，今天呢，我和娟丽呢，真的非常的荣幸，能够在这里和大家去分享这样一些我们的生活中一直在使用的工具，希望他们对大家有所帮助，请大家知道我们的心一直与你们在一起，每一次我们两个去中国的时候，我们一次一次的都会被中国人美好的心灵所惊叹，我们真的非常爱你们，希望大家一直知道我和你们在一起，真的老师也非常开心，即将能够再一次的来到中国，在他即将3月底来到中国的时候，他也不仅会和大家去分享热情测试，还会和大家去分享，去增加一个如何度过有趣的一天，这样他单独和大家在一起的时间，呃，我想老师在这里指的是即将参加3月底的课程的学员，然后老师说会和大家一起去分享，如何在生命当中的每一刻去创造更多的喜悦。感谢大家，非常感谢大家的聆听，那我们也非常欢迎大家能够将今天晚上你的收获你的感悟，能够以行动派的老规矩去把它分享出来，让更多的朋友们能够从中受益，也让自己能够在一次的深化自己的体验和收获，我们可以分享到微博或者朋友圈，爱行动派起起行动派大学和爱热情测试，拍拍生态的我们将每天送选出5位小伙伴去送出行动派的专属礼物一份，那我也可以看到在聊天聊天框里面还有许多的小伙伴所留下的问题，所以我们也会在课后去建立一个爱自己人生自信力的互助学习小组，在这个小组里面，如果大家有更多的问题可以在组内提出，嘉兴也会为大家尽力的去解答，再次谢谢大家的聆听，很高兴今天能够有这个机会和大家在一起。
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