most of us are really too hard on ourselves we reject ourselves we beat ourselves up we are constantly have this background of self talk about how we're not good enough ,we're not happy enough, we're not smart enough ,we're not rich enough,we're just not enough who we are ,we're rejecting ourselves all the time .
我们大多数人对自己真的太苛刻了我们拒绝自己我们打自己我们经常有这种自我谈论的背景，说我们不够好，我们不够快乐，我们不够聪明，我们不够富有，我们就是不够自我，我们一直在拒绝自己.
and this something that can be released and when you release this self rejection.what happens is you naturally move into self-acceptance and the more accepting you are of yourself the more able you are to have be and do whatever it is you want in life plus. it feels so much better you feel comfortable in your own skin you feel more alive more at ease， more ready to deal with life's challenges
and even when there's losts of uncertainty in the world if you can allow yourself to just accept yourself as you are be kinder to youself just let yourself be who you are even a little. it makes everything easier you respond more appropriately and it just really feels wonderful so let's do it now together .
这是可以释放的东西，当你释放这种自我拒绝的时候。发生的是你自然地进入自我接纳，越接受你自己，你就越有能力拥有并做你想做的事情过你想要的生活，而且感觉会好很多，你会感觉更舒服，感觉更有活力，更自在，更可以准备好应对生活的挑战。
即使世界上有不确定的丧失，如果你能允许自己接受你自己，对自己更好一点，让你自己做你自己，哪怕只是一点点。它让一切变得更容易，你的反应更恰当，感觉真的很棒，所以让我们现在一起来做吧。
so in the moment could you just simply let yourself be what you are and be what you are and be what you are .
所以在那一刻，你能不能简单地让你自己做你自己，做你自己，做你自己。顺便说一句，这就足够了。
now by the way that's enough when just allow yourself to be what you are the whole world opens up to you there is this love and this beauty and this stillness， that's right here beyond or just behind or actually shining through every experience waiting to be discovered .
当你允许自己成为你自己的时候，整个世界都向你敞开了大门，这里有这种爱，这种美丽和寂静，它就在这里，在后面或者就在后面，或者实际上闪耀着通过每一次经历等待着被发现。
so in the moment could you just simply welcome any part of your body mind ，that in this moment you're rejecting you're saying no to you're not just allowing to be the way it is， and could you welcome whatever has just come to mind ，
could you just let it be here .
所以在这一刻，你是否只是简单地欢迎你身体的任何部分，思想。在这一刻你拒绝你对自己说不，你不仅仅是允许它成为现在的样子，你是否可以欢迎刚刚出现在你脑海中的任何东西，你能不能就让它在这里就行了吧。
and then as best you can just for now could you also welcome any wanting to fix it change it control it understand it any wanting to do anyting with or about it including push it away or hold it close.
然后现在尽你所能，你能不能欢迎任何想要修复它，改变它，控制它，理解它，任何想对它做点什么的意愿，包括推开它或紧紧抱住它。
and then could you welcome to any sense that any of that is personal abou you or who you are .
然后你可以欢迎任何感觉，而不是任何关于你或你是谁的个人感觉。
and that is best you can just for now could you let go of rejecting yourself and just accept yourself even a little more a tiny bit goes a long way .so again as best you can just for now ,could you let go of rejecting yourself and just love yourself or accept yourself or be with yourself as best you can
现在尽你所能，你能不能放下拒绝自己，只是接受自己，哪怕再多一点点，也可以走很长的路，所以现在尽你所能，你能不能放下拒绝自己，只是去爱自己，或者接受自己，或者尽你所能地和自己在一起。
and could you just do this inside because you just open to that loving acceptance for yourself if you can just rub yourself or accept yourself a little more it dissolves all sorts of barriers and it just opens you to having a totally different experience of of life.it also by the way helps you in all your relationships with apparent others .
你能不能只在内心里做这件事，因为你刚刚打开了对自己的爱接纳，如果你能接受自己更多一点，它会化解所有的障碍，它会让你有一种完全不同的生活体验。顺便说一句，这也有助于你与其他人的关系。
and let's do that again allow yourself to focus on that same thing or anything else.that in this moment you're rejecting about yourself you're disapproving of in yourself or you may even doing this to yourself. oh we do that a lot without realizing it .
we bet ourselves up, so just focus on one place where you're doing that.
could you just welcome it let it be here since it is , and then could you welcome to any wishing it were different wanting to fix it change it control it understand it get rid of it .
让我们再做一次，让你自己专注于同一件事情或者其他任何事情，在那一刻，你在拒绝自己，反对自己，或者你甚至可能对自己这样做。哦，我们经常这样做却没有意识到。
我们把赌注押在自己身上，所以只要专注于你正在做的地方，你能不能只是欢迎它，让它在这儿，因为它就是这样，然后你可不可以欢迎任何希望它是不同的想法，想要修复它，改变它，控制它，理解它，摆脱它。
and could you welcome as well any sense that that's personal about you or who you are
你能不能只是欢迎任何关于你或你是谁的个人感受？
and then as best you can just for now,could you just let go of beating on yourself, let go of rejecting yourself ,let go of disapproving of yourself .even just a little and even just a little again just the tiny bit goes a long way ,give yourself a little love a little compassion , a little understanding ,a little accptance ,just do that as an experiment you can always go back to beating yourself up or rejecting yourself later if you really want to .
然后现在尽你所能，你能不能降服于打击自己，拒绝自己，不认可自己的感受。哪怕只是一点点，哪怕只是一点点，只要一点点就可以走很长的路，给自己一点爱一点同情，一点点理解，一点点认可，就这样做吧，作为一个实验。如果你真的想，以后你总是可以回去打击自己或着拒绝自己的。
so could you just let go of rejecting yourself as best you can
所以你是否可以尽可能的降服于拒绝自己。
and then could you allow yourself to love yourself ,accept yourself, be kind to yourself as best you can.
然后你能不能允许自己爱自己，接受自己，尽你所能善待自己吗？。
could you start to treat yourself with loving compassion.
你能不能开始用爱同情来对待自己？
and let's do that again in this moment ,could you allow yourself to just simply be what you are and be what you are and be what you are .
此刻让我们在来一次，你能不能允许自己只是简单地做你自己，做你自己，做你自己。
and then dig a little deeper and check to see if there's anything at all about you that you're rejecting you're disapproving of you're beating yourself for
然后再往深里走一点，看看是否还有哪些关于你的事情里是你拒绝的，不认同的，打击自己的。
and if so could you just let that be here welcome it allow it instead of fighting with it .
如果是这样，你能不能就让它在这里，欢迎它，允许它，而不是与它战斗。
and then could you welcome to your desire to get rid of it you're wanting to fix it change it control with understand it do anything with or about it .
然后，你能不能欢迎你渴望摆脱它，想要修复它，改变它，控制它，搞懂它，想要对它做点什么的想法。
and then could you welcome as well any sense that any of that is personal about you or who you are.
然后，你能不能欢迎任何关于你或你是谁的个人感受。
and then as best you can just for now ,could you just let go of rejecting yourself ,could you let go of trying to discipline yourself ,could you let go of beating yourself up ,could you just love or accept or be kind to yourself even just a little more .
然后，现在尽你所能的，你能不能放下拒绝自己，你能不能放下约束自己，你能不能放下自责，你能不能只是爱自己，接受自己，或善待自己，哪怕只是一点点。
and could you do that even more ,could you allow yourself to let go of rejecting ,could you let go of disapproving ,could you let go of beating on yourself ,and then could you allow yourself to just love yourself as you are, accept yourself as you are be who you are.
你能不能做得更多一些，你能否允许你自己放下拒绝，你能不能放下不认同，你能不能放下打击自己，然后你能否允许你自己只是爱你自己，接受你自己，做你自己。
and could you just simply open yourself to that love and acceptance that's always right within you .
你能不能只是简单地敞开心扉去爱和接纳，她们永远都在你的内在
okay good please feel free to share this with everyone and also please join me i think it starts on the fifth where I'll be doing a special seminar on self love and self compassion so thank you for watching bye.
好吧，请自由的分享给每一个人，也请加入我，我想从5号开始，我将在那里做一个关于自我爱和自我同情的特别研讨会，所以谢谢你收看再见。
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