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Hey everybody, we are doing the free as a bird meditation. As we go through life, we can feel so held back as if something is holding us down and not letting us move forward. As if the stress of life is wrapped around our soul. As we keep busy and try to run from it all, we lose touch with ourselves and end up back in it, and can’t seem to climb up above the noise. This is a chance to break free and become emotionally strong.
嗨，大家好。我们今天要做一个“自由如鸟”的冥想。在我们的生活中我们会感到自己好像被什么东西拖拽住了而无法前进。好像生活的压力包裹住了我们的灵魂。当我们忙碌着试图从中逃离时，我们失去了与自己的链接，并最终深陷其中，无法从这嘈杂中解脱。现在，有个机会帮你从中脱离出来，能应对各种情绪挑战。
This meditation is for someone who feels unheard, misunderstood or even stuck. Or someone who feels cooped up, unable to travel ,and get into nature. When we go through emotional hardships, it can feel as if it leaves a residue on our soul. This residue can become a cage on the outside of your soul, disconnecting us from ourselves and how we feel about others. We can make misjudgements and choices that are out of emotion, because we’ve been hurt. This can hold us back from being who we are.
这个冥想，适合感觉被忽视，被误解，或陷于困境的你，也适合感觉被禁锢，无法旅行，无法接触自然的你。当我们经历情感困境时，我们会觉得好像在我们的灵魂中也留下了创伤的余烬。这些余烬会成为遮罩住我们灵魂的牢笼，让我们丧失与自己的链接，同时也失去感受他人的能力。我们会因为受过伤，而感情用事地做出评判和选择。而这一切会阻碍我们成为真正的自己。
The “Free as a bird” meditation provides an escape from the very difficult emotional challenges we are facing everyday and within ourselves, so we can gain clarity and lift the residue off our soul. If we are sick, and not feeling well and are living with symptoms, this is a chance to elevate above it while we are working on our healing. Now let’s begin.
这个“自由如鸟”的冥想可以让我们远离每日需要面对的情绪挑战，从而获得清醒，并将余烬从灵魂中清除。如果我们正罹患疾病，感觉不适，或忍受着各种症状，这将是个很好的机会让我们能够在疗愈的同时，也从困境中崛起。现在我们开始冥想。
The free as a bird meditation can be done indoors or outdoors. Choose a comfortable spot to relax, sitting or lying down. When you are ready, close your eyes. Now envision yourself in a field of tall grass and wild flowers.
这个“自由如鸟”的冥想可在室内，也可在室外进行。选择一个舒适放松的位置坐下，或躺下。当你准备好了，闭上眼睛。现在想象你正站在田野上，田野上长着高高的草和野花。
The wild flowers and grass are all around you. Do you see it? The air is clean and fresh. The sky is blue. Now envision yourself growing wings, like a bird. See the feathers growing on your arms and chest. You can feel how soft and strong these feathers are. Do you see them?
想象自己被野花和草包围着。你看见了吗？空气干净而又清新，天空很蓝。现在想象自己长出了翅膀，就像鸟儿一样。你看见羽毛正从你的手臂和胸前长出，你能感觉到这些羽毛的柔软和强健。你看见这些羽毛了吗？
Now take a deep breath in, and release. You are a bird. You are a part of nature. You are nature. Your feathers are strong. Feel how strong they are. They are able to take on any wind or breeze. You are now a bird, standing among a field of wild flowers. Do you see them? Do you see butterflies, dragonflies all around?
现在深吸一口气，然后呼气。你是一只鸟了。你是大自然的一部分。你就是自然。你的羽翼强壮。感受一下它们有多强壮。它们能够承受住任何气流或风吹。现在你是一只鸟，站在一片长满野花的田野间。你看见这些花了吗？你看见你周围的蝴蝶和蜻蜓了吗？
You are safely looking out over the distance to the horizon as you are standing there. The sun is getting lower in the sky. Now look down at your feet. You have bird claws replacing them. Do you see the bird claws?
你站在那里，平静地向远处地平线眺望。太阳正在下山。现在低头看着你的双脚。它们正在蜕变成一双鸟的爪子。你看见这双鸟爪了吗？
Now look up at the horizon, and start to flap your wings. Propell yourself forward, and jump into the air, and flap your wings, and start climbing in the sky. As you flap your wings, it feels effortless.
现在看着地平线，扇动你的翅膀。你向前推进，你跃入空中，你扇动你的双翅，在空中逐渐爬升。扇动翅膀的时候，你感觉到毫不费力。
As you start to take on height, as you rise up into flight. You go higher and higher. The wild flowers below you get smaller and smaller. They blend into one color. You can see a beautiful light blue with some pink in between.
随着你向上飞行，你攀升到了一定高度。你越飞越高。你身下的野花变得越来越小。它们逐渐融合成了一种颜色。你可以看到有零星粉色夹杂在漂亮的淡蓝色中间。
As you are flying in the distance, you see a tree line. You spot one tall oak tree that you admire. You’re getting closer and closer and closer to the oak tree. You are about to land on its highest branch.
你飞到了远处，这时你看见一排树。你一眼认出了一棵你喜欢的高大橡树。你正在一点一点接近那棵橡树。现在，你准备在它最高的枝头上降落。
On the count of three. You land on the branch. 1, 2, 3. Now land on the branch.
数到三，你降落到那根树枝上。1，2，3。现在你停在了那根树枝上了。
Look out over the distance at the horizon. What do you see? Can you see mountains, trees, clouds? You are high, high above the ground. It’s getting late in the day. The sun is lower in the sky. Do you see the orange red streaks over the horizon?
向远处的地平线看去。你看见什么了？你能看见大山，树木和云朵吗？你站在离地面很高的地方。现在是一天的晚些时分了。太阳悬挂在天空中较低的地方。你能看见地平线处那些橘红色的线条吗？
Now take a deep breath in. Now release.
现在深吸一口气，呼气。
Now envision that your soul is a ball of light glowing in a cage surrounded by barb wire. The difficulties that happen in your life have become that cage of wire.
想象自己的灵魂是一个发光的球体，它被带刺的铁丝包围住了。那些你生活中经历过的苦痛就是这个笼子的铁丝。
Anything that may have been holding you back that has been seen or not seen is in that cage of wire. These are things you were not allowed to say or do through out your life without judgement or misunderstanding. Old wounds and broken friendships over the years are intertwined in that wire cage around your soul.
任何你过去受到的阻碍，看得见的或看不见的，都是包裹住你的铁丝网。这些都是你过去因为可能遭到评判，或被误解而不敢说或不敢做的事。陈年的旧伤和破损的友谊交织在这个大笼子里，囚禁住你的灵魂。
You now envision that wire cage breaking open. It falls away from your soul. And is now falling out of your body and falling down to the ground by the tree trunk of the oak tree.
现在想象你看到笼子打开了。它从你的灵魂周围剥落。它离开了你的身体，掉落在橡树树干附近的地上。
Now take a deep breath in, and release.
现在深吸一口气，然后呼气。
The air is cool and crisp, but you are warm inside. Do you feel the warmth underneath your feathers? soft feathers. You are getting ready to take flight again. See yourself bending your legs, and envision preparing yourself off the branch and into the sky.
尽管空气又冷又清爽，你的内在却是温暖的。你能感觉到羽毛下的温暖吗？柔软的羽毛。你准备再次起飞了。弯曲你的双腿，想象你正准备蹬离树枝跃入天空。
You are now off the oak tree. You are now in the air in a flight. And you are free. You see the clouds above you. Feel the wind blowing against your feathers as you looking at the clouds. You are flying.
现在你离开了橡树。你在空中飞翔。你是自由的。你看得见云朵在你之上，你看着云朵，感觉到风吹在羽毛上产生的阻力。你在飞翔。
Your soul is free. The wire cage of hurt is no longer wrapped around your soul. You are flying free. Nothing is holding you back. Nothing is holding you down.
你的灵魂是自由的。伤痛的牢笼再也不能束缚住你的灵魂。你正在自由飞翔。没有什么能够阻挡你。没有什么能够羁绊你。
You look to the left of you. And you see another bird flying along side of you. You look to the right of you. And you see another bird flying along side of you. They are free, and with you on this journey.
你向左边看去，你看见另一只鸟正挨着你飞行。你向右边看去，你看见又一只鸟也在你的身边飞行。它们都是自由的，正和你一起同行。
You see green rolling hills, one after another. You’re looking down as you flying. Everything looks so small down there. You see dirt roads. You see cattle grazing. You see barns and houses below.
你看见起伏的绿色山川，一座接着一座。你向下望去。底下的一切都显得那么小。你看见扬起灰尘的公路。你看见牛在吃草。你看见下面的谷仓和房子。
You are free as a bird. You are floating in air, hovering high in the sky. You soul is so bright. It is strong and free now.
现在你自由得像鸟儿一样。你飘浮在空中，在高空中盘旋。你的灵魂看上去如此闪耀。现在它是强壮而又自由的。
Flap your wings. You can feel the wind against your feathers. It’s time to start heading back to the field where you started.
扇动你的翅膀。你可以感觉到风对羽毛产生的阻力。是时候回到你起飞的那片田野了。
You see the wild flowers start to define themselves as you’re desending down. Do you see the wild flowers?
随着你觉得降落，你看见野花渐渐勾勒出它们的轮廓。你看见那些野花了吗？
You get closer and closer to the field where you started. The wild flowers’ blue color is getting stronger and brighter. You’re getting closer and closer. Get ready to land soon.
你离起飞的那片田野越来越近了。野花的蓝色变得越来越鲜艳明亮。你离它们越来越近了。准备好要降落了。
You start descending down. The wild flowers are getting closer and closer. You can count their petals, and see the blades of grass between them.
你开始下降。野花离你越来越近了。近到你可以数出它们的花瓣，也能看清野花间夹杂的草叶了。
Brace yourself as you are floating down. You are about to touch down. You are fifty feet away. Now forty feet away. Now thirty feet away. Now twenty feet away. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. You touch down. You are landed. Your claws are on the field. You see the feathers disappearing from your arms.
下降时拥抱你自己。你准备降落了。现在还有50英尺的距离，40英尺的距离，30英尺的距离，20英尺的距离，10，9，8, 7, 6, 5, 4, 3, 2, 1。你触碰到地面了。你着陆了。你的爪子落在了田野上。你看见羽毛在你的双臂下消失。
On the count of three. Take a deep breath in. 1, 2, 3. Deep breath in, and release. Take another deep breath in, and release.
数到3。深吸一口气。1，2，3。深吸一口气，然后呼气。再深吸一口气，然后呼气。
You can now open your eyes. You have now completed the “Free as a bird” meditation.
现在你可以睁开眼了。你已经完成了“自由如鸟”的冥想。
You are now in touch with a part of yourself that you haven’t been connected to in years. The cage that was wrapped around your soul is no longer there. It is open and you are free. In this moment your soul is uncaged.
现在你正与失联多年的那部分自己重新连接。囚禁你灵魂的笼子不复存在了。笼子打开了，你自由了。此刻你的灵魂是自由的。
Feel free to repeat this meditation as often as you like. As we go through life, we lose a connection to our very own soul. It becomes confined from all we experience from our hardships, betrayels, broken trust, and losses. Struggles from others that are around us also take away from us.
你可以随意根据自己的节奏重复这个冥想。在我们的生活经历中，我们失去了与自己灵魂的连接。我们的灵魂，因我们经历的苦难，背叛，失信，损失而被束缚。与周围其它一切的对抗同样将我们带离自己的灵魂。
The cage that wraps around our soul is made of a residue of earthly woes. And this hinders connection. We can feel like a great weight is upon us, holding us down from flying free and living a life we strive for.
囚禁住我们灵魂的牢笼就是由这些世俗伤痛的余烬变成的。它阻碍了我们与灵魂的连接。我们感到身负重担，被压制得无法自由飞行，无法过上我们希冀的生活。
In this moment, your soul is free of this residue. You can repeat this meditation when you feel the confines of life taking a grip once again, building a new cage around your soul, The more you do this meditation, the less the cage can take hold. And the residue can no longer reside to hold you back.
此刻，你的灵魂从这些余烬中挣脱出来了。当你感到再一次被生活捆绑住，在你的灵魂周围铸起了一个牢笼时，你可以练习这个冥想。你越频繁地进行这个冥想练习，牢笼就越是无法束缚你。伤痛的余烬也不会再在你之内羁绊住你。
Make this exercise a regular part of your spiritual growth and healing. When you practice flying free, nothing can hold you down or get in your soul’s way. See, I believe in you. And I know, you can heal.
请让这个冥想成为你灵性成长和疗愈的常规练习。当你练习自由飞翔的时候，没有任何人或事再能阻挡你和你的灵魂前行。看，我相信你。我知道，你能痊愈。
