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亲爱的朋友们，
欢迎来到给教育者的禅修。

2
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这是一个禅修，

3
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所以我们要修习正念。

4
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正念呼吸、

5
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正念行走、

6
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正念进食等等。

7
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正念的修习...

8
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...就像你的遗憾...

9
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...因为你的心在专注着，

10
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专注于一样东西，就是我们的气息。

11
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与此同时我们释放我们的恐惧，

12
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我们对于未来的不确定性。

13
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而我们会更自由，更加地自由。

14
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所以三或四秒的吸气

15
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可以带给我们蛮多的自由。

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来自于过去的自由，

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来自于未来的自由，

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来自于我们的项目，
我们的愤怒等等

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因为在吸气的当儿，

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我们只将专注力
放在我们的气息中。

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而当我们在吸气时，

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你不用受苦。

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事实上，
吸气是令人很愉快的。

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我们有肺，还运作得很好得肺部，

25
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空气也不错，

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所以吸气是愉快的。

27
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还有正念的能量

28
00:02:01,737 --> 00:02:08,090
那是在你吸气时产生的。

29
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还好吗？

30
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正念永远是正念地什么东西

31
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而当你在修习
用正念地吸气和呼气时，

32
00:02:37,520 --> 00:02:40,708
那就叫做正念地呼吸。

33
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当你修习用正念来走路
那就叫做正念行走。

34
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而当你在用正念来吃早餐时
那就叫做正念进食。

35
00:03:02,002 --> 00:03:08,501
正念的能量是从呼吸或走路产生的

36
00:03:08,880 --> 00:03:13,600
帮助你在那里，
建立于当下。


37
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所以呼吸让你
将心带回到身上

38
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而你只需要两或三秒来那么做：

39
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将我们的心带回到
我们的身上。

40
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当心和身在一起时

41
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你就将自己建立于当下。

42
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而生命、愉悦、快乐和和平

43
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就在当下。

44
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生命有着许多新奇和
各种清新和癒合性的元素

45
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都在当下。

46
00:04:02,855 --> 00:04:07,953
因为过去已经过去了
而未来还没有到来

47
00:04:08,333 --> 00:04:14,201
那就是为什么当下是
你真正活着的时刻。

48
00:04:15,209 --> 00:04:18,873
你不迷失于过去，
你不迷失于未来。

49
00:04:19,568 --> 00:04:22,974
要回到当下，
那很容易。

50
00:04:23,505 --> 00:04:28,850
你需要正念地吸气
将你的心带回到你的身上

51
00:04:30,409 --> 00:04:36,575
而你就会在那里接触到
所有生命的奇迹。

52
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吸气可以是很愉悦的。

53
00:04:50,220 --> 00:04:53,886
我们当中那些已经习惯
正念呼吸的修习的，

54
00:04:55,391 --> 00:05:01,175
我们觉得正念呼吸
是非常愉悦的。

55
00:05:02,790 --> 00:05:07,934
当你在正念地吸气是
你会接触什么，

56
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你会和你的身体接触。

57
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当你花两小时在电脑上

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你会完全忘记你有一个身体。

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而当心没有和身体在一起时，

60
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你不是真正地活着，你迷失于

61
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你的工作、你的担忧、
你的恐惧、你的项目里。

62
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所以正念地吸气，
把心带回我们的身上

63
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你会完全活起来，
完全活在当下。

64
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那你就是处于和
生命的奇迹接触当中。

65
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而我们的的身体就是
第一生命的奇迹。

66
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它有着大自然、父亲、
儿子、星星和一切，

67
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包括我们的祖先。

68
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吸气而我知道我有个身体
而我的身体是一个奇迹。

69
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所以你可以享受有个身体。

70
00:06:24,728 --> 00:06:32,467
但是在吸气时你会注意到
你的身体有紧张和疼痛的感觉。

71
00:06:34,638 --> 00:06:40,890
泥想做点什么来帮助
你的身体感到好一些

72
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因为或许我们让我们的身体
累积了有点太多的紧绷感。

73
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我们让我们的身体做得太多了。

74
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所以当吸气时如果我们注意到
我们的身体有紧绷的感觉，

75
00:07:03,107 --> 00:07:05,264
那当我们呼气时我们

76
00:07:05,432 --> 00:07:09,369
可以让那紧绷的感觉
从我们的身体释放出来。

77
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那是其中一项
常用在正念呼吸的修习之一。

78
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吸气时我留意我的身体和
在我身上的紧绷感，

79
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呼气时我释放在
我身上的紧绷感。

80
00:07:31,394 --> 00:07:36,889
而当你做在车里，或在地铁里
你可以做这个修习。

81
00:07:39,299 --> 00:07:42,333
在每个地方你都可以
修习正念呼吸

82
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以便让你觉知你的身体
和释放你的身体里的紧绷感。

83
00:07:53,535 --> 00:08:00,165
当然，这个修习可以
以任何一种姿势进行 －

84
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坐着、躺着、走着、站着。

85
00:08:05,387 --> 00:08:10,668
你都可以享受正念呼吸的修习

86
00:08:10,991 --> 00:08:13,831
并放松我们的身体。

87
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而如果我们做得好我们就可以
将这修习传送给我们的学生

88
00:08:21,252 --> 00:08:26,035
因为他们的身体也需要放松。

89
00:08:28,602 --> 00:08:32,301
有很多学校的老师开始上课前

90
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和他们的学生一起用正念呼吸。

91
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它只需要几分钟；
一或二或三分钟。

92
00:08:42,455 --> 00:08:47,997
他们尝试一起在当下

93
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释放他们身体的紧张。

94
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它帮助教学和学习。

95
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我们知道我们不必成为佛教徒

96
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来用正念吸气和呼气。

97
00:09:14,786 --> 00:09:20,315
有另外一种能量随着正念。

98
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那就是专注。

99
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当你有正念地面对着对什么事情，
当你有非常有正念地面对着什么事情时，

100
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你自然地会专注于那件事情。

101
00:09:36,721 --> 00:09:38,999
看着那朵花。

102
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如果我们将我们的心专注于花上，

103
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我们就会有

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00:26:57,901 --> 00:27:00,197


307
00:27:00,837 --> 00:27:05,128


308
00:27:05,264 --> 00:27:10,294


309
00:27:10,866 --> 00:27:13,908


310
00:27:14,136 --> 00:27:15,929


311
00:27:16,174 --> 00:27:18,425


312
00:27:18,661 --> 00:27:23,526


313
00:27:24,871 --> 00:27:29,368


314
00:27:30,594 --> 00:27:32,390


315
00:27:32,630 --> 00:27:35,234


316
00:27:38,337 --> 00:27:42,330


317
00:27:44,696 --> 00:27:48,527


318
00:27:48,865 --> 00:27:52,567


319
00:27:52,827 --> 00:27:54,464


320
00:27:54,734 --> 00:27:56,995


321
00:27:57,197 --> 00:27:59,397


322
00:28:01,865 --> 00:28:05,134


323
00:28:05,529 --> 00:28:09,432


324
00:28:11,301 --> 00:28:14,462


325
00:28:14,574 --> 00:28:18,930


326
00:28:22,295 --> 00:28:25,794


327
00:28:25,906 --> 00:28:28,667


328
00:28:30,334 --> 00:28:33,237


329
00:28:33,400 --> 00:28:35,934


330
00:28:36,107 --> 00:28:38,740


331
00:28:40,696 --> 00:28:46,908


332
00:28:48,601 --> 00:28:50,232


333
00:28:50,425 --> 00:28:53,667


334
00:29:01,268 --> 00:29:03,995


335
00:29:04,173 --> 00:29:09,100


336
00:29:09,605 --> 00:29:11,928


337
00:29:12,080 --> 00:29:15,068


338
00:29:18,332 --> 00:29:22,461


339
00:29:23,408 --> 00:29:26,490


340
00:29:26,706 --> 00:29:29,307


341
00:29:29,962 --> 00:29:34,529


342
00:29:36,597 --> 00:29:40,260


343
00:29:41,331 --> 00:29:45,429


344
00:29:47,072 --> 00:29:49,729


345
00:29:49,865 --> 00:29:53,462


346
00:29:53,755 --> 00:29:57,411


347
00:29:58,302 --> 00:30:01,395


348
00:30:01,566 --> 00:30:04,194


349
00:30:04,410 --> 00:30:06,812


350
00:30:07,164 --> 00:30:10,130


351
00:30:14,991 --> 00:30:19,467


352
00:30:19,726 --> 00:30:22,700


353
00:30:23,467 --> 00:30:26,033


354
00:30:26,172 --> 00:30:29,036


355
00:30:29,242 --> 00:30:33,400


356
00:30:35,769 --> 00:30:43,224


357
00:30:44,231 --> 00:30:46,834


358
00:30:55,634 --> 00:30:59,094


359
00:30:59,295 --> 00:31:06,740


360
00:31:06,909 --> 00:31:09,363


361
00:31:11,467 --> 00:31:15,700


362
00:31:17,706 --> 00:31:20,064


363
00:31:20,221 --> 00:31:22,857


364
00:31:23,031 --> 00:31:26,268


365
00:31:26,491 --> 00:31:32,092


366
00:31:32,460 --> 00:31:38,134


367
00:31:40,841 --> 00:31:45,096


368
00:31:45,270 --> 00:31:47,710


369
00:31:47,863 --> 00:31:51,194


370
00:31:51,474 --> 00:31:53,594


371
00:31:53,760 --> 00:31:56,767


372
00:31:56,861 --> 00:32:00,122


373
00:32:00,299 --> 00:32:03,098


374
00:32:04,298 --> 00:32:08,534


375
00:32:08,682 --> 00:32:10,526


376
00:32:10,664 --> 00:32:14,206


377
00:32:14,373 --> 00:32:17,469


378
00:32:17,764 --> 00:32:20,403


379
00:32:20,591 --> 00:32:25,781


380
00:32:27,075 --> 00:32:30,965


381
00:32:31,301 --> 00:32:35,966


382
00:32:36,334 --> 00:32:40,734


383
00:32:40,968 --> 00:32:46,365


384
00:32:46,693 --> 00:32:49,672


385
00:32:49,861 --> 00:32:54,315


386
00:32:55,460 --> 00:33:00,873


387
00:33:01,528 --> 00:33:03,795


388
00:33:03,999 --> 00:33:06,431


389
00:33:06,634 --> 00:33:10,298


390
00:33:12,304 --> 00:33:17,394


391
00:33:18,734 --> 00:33:24,961


392
00:33:26,441 --> 00:33:29,794


393
00:33:29,969 --> 00:33:32,765


394
00:33:32,947 --> 00:33:34,671


395
00:33:35,064 --> 00:33:39,864


396
00:33:40,398 --> 00:33:44,331


397
00:33:44,498 --> 00:33:51,595


398
00:33:53,492 --> 00:33:57,497


399
00:33:58,051 --> 00:34:01,330


400
00:34:01,927 --> 00:34:05,732


401
00:34:06,367 --> 00:34:09,687


402
00:34:11,202 --> 00:34:14,435


403
00:34:14,994 --> 00:34:18,626


404
00:34:18,729 --> 00:34:20,868


405
00:34:21,025 --> 00:34:25,062


406
00:34:25,169 --> 00:34:27,074


407
00:34:28,100 --> 00:34:32,426


408
00:34:32,730 --> 00:34:35,998


409
00:34:36,698 --> 00:34:39,699


410
00:34:39,898 --> 00:34:42,075


411
00:34:42,164 --> 00:34:45,629


412
00:34:45,794 --> 00:34:49,570


413
00:34:50,299 --> 00:34:52,033


414
00:34:52,194 --> 00:34:55,978


415
00:34:56,277 --> 00:34:59,624


416
00:34:59,793 --> 00:35:01,942


417
00:35:03,324 --> 00:35:08,164


418
00:35:08,996 --> 00:35:11,160


419
00:35:11,275 --> 00:35:13,895


420
00:35:14,094 --> 00:35:16,225


421
00:35:16,544 --> 00:35:20,429


422
00:35:21,861 --> 00:35:24,928


423
00:35:25,566 --> 00:35:28,894


424
00:35:29,501 --> 00:35:32,734


425
00:35:33,667 --> 00:35:39,131


426
00:35:40,929 --> 00:35:46,905


427
00:35:47,101 --> 00:35:52,470


428
00:35:52,691 --> 00:35:56,175


429
00:35:57,495 --> 00:36:02,736


430
00:36:03,663 --> 00:36:07,102


431
00:36:07,603 --> 00:36:12,141


432
00:36:13,234 --> 00:36:16,433


433
00:36:16,656 --> 00:36:18,901


434
00:36:19,104 --> 00:36:22,547


435
00:36:25,139 --> 00:36:28,432


436
00:36:31,234 --> 00:36:33,276


437
00:36:33,456 --> 00:36:36,725


438
00:36:40,796 --> 00:36:48,609


439
00:36:50,801 --> 00:36:54,999


440
00:36:56,333 --> 00:37:00,870


441
00:37:04,025 --> 00:37:07,290


442
00:37:07,989 --> 00:37:11,702


443
00:37:12,641 --> 00:37:15,728


444
00:37:17,265 --> 00:37:20,726


445
00:37:22,042 --> 00:37:24,367


446
00:37:26,098 --> 00:37:29,961


447
00:37:31,394 --> 00:37:34,133


448
00:37:36,543 --> 00:37:40,927


449
00:37:41,652 --> 00:37:45,272


450
00:37:47,825 --> 00:37:52,598


451
00:37:53,004 --> 00:37:56,069


452
00:37:56,644 --> 00:37:59,302


453
00:38:00,362 --> 00:38:06,209


454
00:38:09,023 --> 00:38:13,363


455
00:38:14,035 --> 00:38:19,195


456
00:38:19,634 --> 00:38:25,763


457
00:38:27,096 --> 00:38:29,202


458
00:38:29,367 --> 00:38:31,996


459
00:38:32,142 --> 00:38:34,859


460
00:38:35,027 --> 00:38:39,862


461
00:38:42,069 --> 00:38:48,728


462
00:38:49,642 --> 00:38:53,132


463
00:38:53,280 --> 00:38:55,665


464
00:38:55,902 --> 00:39:00,062


465
00:39:00,225 --> 00:39:02,103


466
00:39:02,714 --> 00:39:05,598


467
00:39:06,721 --> 00:39:09,602


468
00:39:10,964 --> 00:39:14,302


469
00:39:16,001 --> 00:39:22,990


470
00:39:24,947 --> 00:39:28,664


471
00:39:29,361 --> 00:39:32,902


472
00:39:33,359 --> 00:39:37,196


473
00:39:38,134 --> 00:39:40,967


474
00:39:41,261 --> 00:39:45,098


475
00:39:45,368 --> 00:39:50,941


476
00:39:52,526 --> 00:39:57,835


477
00:39:58,058 --> 00:40:01,529


478
00:40:01,692 --> 00:40:04,771


479
00:40:08,612 --> 00:40:10,569


480
00:40:11,174 --> 00:40:17,702


481
00:40:18,668 --> 00:40:24,833


482
00:40:26,726 --> 00:40:29,996


483
00:40:30,204 --> 00:40:32,561


484
00:40:32,740 --> 00:40:36,562


485
00:40:37,631 --> 00:40:44,736


486
00:40:46,432 --> 00:40:51,042


487
00:40:52,126 --> 00:40:55,024


488
00:40:55,161 --> 00:40:59,503


489
00:41:01,728 --> 00:41:04,468


490
00:41:04,669 --> 00:41:10,009


491
00:41:11,599 --> 00:41:15,034


492
00:41:15,194 --> 00:41:17,857


493
00:41:19,862 --> 00:41:25,599


494
00:41:25,872 --> 00:41:29,862


495
00:41:35,877 --> 00:41:40,936


496
00:41:41,139 --> 00:41:43,931


497
00:41:44,559 --> 00:41:46,629


498
00:41:46,805 --> 00:41:52,563


499
00:41:53,792 --> 00:41:57,166


500
00:41:57,994 --> 00:42:00,142


501
00:42:00,360 --> 00:42:02,099


502
00:42:02,294 --> 00:42:03,862


503
00:42:04,064 --> 00:42:08,028


504
00:42:08,367 --> 00:42:12,460


505
00:42:13,896 --> 00:42:16,095


506
00:42:16,325 --> 00:42:20,102


507
00:42:20,267 --> 00:42:24,326


508
00:42:24,459 --> 00:42:27,292


509
00:42:28,060 --> 00:42:30,094


510
00:42:30,298 --> 00:42:34,442


511
00:42:35,334 --> 00:42:38,825


512
00:42:39,140 --> 00:42:41,601


513
00:42:42,434 --> 00:42:44,332


514
00:42:44,498 --> 00:42:46,663


515
00:42:46,806 --> 00:42:49,110


516
00:42:49,301 --> 00:42:53,836


517
00:42:55,261 --> 00:43:00,704


518
00:43:00,899 --> 00:43:06,299


519
00:43:07,361 --> 00:43:10,029


520
00:43:10,249 --> 00:43:12,102


521
00:43:12,294 --> 00:43:15,026


522
00:43:15,193 --> 00:43:18,195


523
00:43:18,836 --> 00:43:23,625


524
00:43:27,840 --> 00:43:31,495


525
00:43:33,060 --> 00:43:36,226


526
00:43:36,496 --> 00:43:39,842


527
00:43:41,035 --> 00:43:43,637


528
00:43:47,662 --> 00:43:57,795


529
00:43:59,099 --> 00:44:01,370


530
00:44:01,592 --> 00:44:10,392


531
00:44:12,332 --> 00:44:16,761


532
00:44:17,375 --> 00:44:20,862


533
00:44:24,753 --> 00:44:27,476


534
00:44:29,174 --> 00:44:32,896


535
00:44:34,974 --> 00:44:37,999


536
00:44:38,608 --> 00:44:42,974


537
00:44:43,360 --> 00:44:47,595


538
00:44:51,002 --> 00:44:53,727


539
00:44:53,913 --> 00:44:57,802


540
00:44:58,696 --> 00:45:00,296


541
00:45:00,510 --> 00:45:03,153


542
00:45:03,473 --> 00:45:05,837


543
00:45:06,792 --> 00:45:09,874


544
00:45:10,372 --> 00:45:13,663


545
00:45:14,366 --> 00:45:18,357


546
00:45:18,541 --> 00:45:19,967


547
00:45:20,128 --> 00:45:22,109


548
00:45:22,275 --> 00:45:25,479


549
00:45:25,798 --> 00:45:28,465


550
00:45:28,932 --> 00:45:33,560


551
00:45:33,742 --> 00:45:37,234


552
00:45:42,062 --> 00:45:47,806


553
00:45:48,030 --> 00:45:51,696


554
00:45:53,478 --> 00:45:56,877


555
00:45:57,462 --> 00:45:59,796


556
00:45:59,995 --> 00:46:02,741


557
00:46:02,970 --> 00:46:05,793


558
00:46:06,132 --> 00:46:08,824


559
00:46:09,395 --> 00:46:14,705


560
00:46:16,597 --> 00:46:19,430


561
00:46:19,580 --> 00:46:21,867


562
00:46:22,042 --> 00:46:24,091


563
00:46:24,301 --> 00:46:28,026


564
00:46:30,964 --> 00:46:35,164


565
00:46:35,295 --> 00:46:37,092


566
00:46:37,304 --> 00:46:40,596


567
00:46:43,929 --> 00:46:46,795


568
00:46:47,762 --> 00:46:50,840


569
00:46:51,126 --> 00:46:54,422


570
00:46:54,839 --> 00:46:57,990


571
00:46:58,195 --> 00:47:00,760


572
00:47:02,926 --> 00:47:06,762


573
00:47:06,939 --> 00:47:09,034


574
00:47:09,262 --> 00:47:13,125


575
00:47:13,294 --> 00:47:15,061


576
00:47:15,202 --> 00:47:17,224


577
00:47:17,391 --> 00:47:20,462


578
00:47:22,862 --> 00:47:27,504


579
00:47:28,462 --> 00:47:36,593


580
00:47:36,992 --> 00:47:40,564


581
00:47:40,740 --> 00:47:48,894


582
00:47:49,192 --> 00:47:52,268


583
00:47:53,693 --> 00:47:56,995


584
00:47:57,211 --> 00:48:00,134


585
00:48:01,495 --> 00:48:04,664


586
00:48:04,832 --> 00:48:09,599


587
00:48:10,010 --> 00:48:14,558


588
00:48:14,837 --> 00:48:17,035


589
00:48:41,732 --> 00:48:43,506


590
00:48:45,259 --> 00:48:51,319


591
00:48:52,807 --> 00:48:56,831


592
00:49:30,863 --> 00:49:33,297


593
00:49:34,929 --> 00:49:40,595


594
00:49:43,928 --> 00:49:47,933


595
00:49:50,738 --> 00:49:54,302


596
00:49:56,335 --> 00:50:02,526


597
00:50:02,794 --> 00:50:05,133


598
00:50:07,166 --> 00:50:09,101


599
00:50:09,239 --> 00:50:15,075


600
00:50:17,262 --> 00:50:19,132


601
00:50:19,249 --> 00:50:25,001


602
00:50:28,032 --> 00:50:31,832


603
00:50:32,124 --> 00:50:34,391


604
00:50:34,865 --> 00:50:37,324


605
00:50:37,708 --> 00:50:42,465


606
00:50:46,132 --> 00:50:51,302


607
00:50:53,173 --> 00:50:55,929


608
00:50:56,331 --> 00:50:59,233


609
00:51:01,360 --> 00:51:07,172


610
00:51:08,102 --> 00:51:13,830


611
00:51:15,027 --> 00:51:17,842


612
00:51:18,020 --> 00:51:21,083


613
00:51:21,263 --> 00:51:23,629


614
00:51:23,764 --> 00:51:27,892


615
00:51:28,441 --> 00:51:33,562


616
00:51:33,832 --> 00:51:41,888


617
00:51:42,189 --> 00:51:46,564


618
00:51:50,468 --> 00:51:55,228


619
00:51:55,356 --> 00:51:57,708


620
00:51:58,577 --> 00:52:02,896


621
00:52:04,363 --> 00:52:06,895


622
00:52:06,997 --> 00:52:10,126


623
00:52:12,368 --> 00:52:16,202


624
00:52:16,662 --> 00:52:19,633


625
00:52:20,326 --> 00:52:23,662


626
00:52:24,896 --> 00:52:27,794


627
00:52:28,462 --> 00:52:32,462


628
00:52:35,628 --> 00:52:38,332


629
00:52:38,438 --> 00:52:41,327


630
00:52:41,497 --> 00:52:44,111


631
00:52:44,192 --> 00:52:46,344


632
00:52:46,407 --> 00:52:50,892


633
00:52:51,662 --> 00:52:54,125


634
00:52:54,308 --> 00:52:58,159


635
00:52:59,431 --> 00:53:02,368


636
00:53:03,361 --> 00:53:05,360


637
00:53:06,434 --> 00:53:08,970


638
00:53:09,568 --> 00:53:13,533


639
00:53:16,374 --> 00:53:19,494


640
00:53:19,704 --> 00:53:22,638


641
00:53:23,534 --> 00:53:26,697


642
00:53:26,872 --> 00:53:30,266


643
00:53:31,456 --> 00:53:34,660


644
00:53:34,841 --> 00:53:38,301


645
00:53:39,294 --> 00:53:42,997


646
00:53:43,294 --> 00:53:47,268


647
00:53:49,836 --> 00:53:55,527


648
00:53:56,538 --> 00:53:58,872


649
00:54:07,963 --> 00:54:12,492


650
00:54:18,665 --> 00:54:22,026


651
00:54:23,300 --> 00:54:25,364


652
00:54:25,581 --> 00:54:29,733


653
00:54:30,533 --> 00:54:34,497


654
00:54:37,401 --> 00:54:42,109


655
00:54:42,627 --> 00:54:44,466


656
00:54:44,648 --> 00:54:48,499


657
00:54:49,030 --> 00:54:52,541


658
00:54:52,727 --> 00:54:55,432


659
00:54:56,532 --> 00:55:00,779


660
00:55:01,999 --> 00:55:03,566


661
00:55:03,751 --> 00:55:06,826


662
00:55:06,937 --> 00:55:08,794


663
00:55:09,499 --> 00:55:12,063


664
00:55:12,298 --> 00:55:16,462


665
00:55:19,962 --> 00:55:22,092


666
00:55:25,563 --> 00:55:27,698


667
00:55:27,834 --> 00:55:30,170


668
00:55:31,171 --> 00:55:34,193


669
00:55:34,311 --> 00:55:35,896


670
00:55:35,997 --> 00:55:38,298


671
00:55:38,866 --> 00:55:41,591


672
00:55:42,597 --> 00:55:45,268


673
00:55:45,577 --> 00:55:48,639


674
00:55:48,774 --> 00:55:50,735


675
00:55:51,933 --> 00:55:55,449


676
00:55:59,338 --> 00:56:02,340


677
00:56:04,557 --> 00:56:08,097


678
00:56:09,252 --> 00:56:11,633


679
00:56:11,906 --> 00:56:14,666


680
00:56:15,711 --> 00:56:18,456


681
00:56:31,194 --> 00:56:33,985


682
00:56:35,527 --> 00:56:39,198


683
00:56:44,526 --> 00:56:48,505


684
00:56:49,068 --> 00:56:51,167


685
00:56:53,746 --> 00:56:56,651


686
00:56:58,563 --> 00:57:00,555


687
00:57:01,349 --> 00:57:04,562


688
00:57:04,968 --> 00:57:07,276


689
00:57:07,381 --> 00:57:11,569


690
00:57:12,313 --> 00:57:13,637


691
00:57:13,734 --> 00:57:16,078


692
00:57:16,153 --> 00:57:18,252


693
00:57:19,035 --> 00:57:21,493


694
00:57:21,600 --> 00:57:23,794


695
00:57:23,880 --> 00:57:25,268


696
00:57:25,342 --> 00:57:27,402


697
00:57:29,253 --> 00:57:32,566


698
00:57:33,114 --> 00:57:36,774


699
00:57:37,402 --> 00:57:40,664


700
00:57:41,146 --> 00:57:44,852


701
00:57:45,680 --> 00:57:48,704


702
00:57:49,534 --> 00:57:53,635


703
00:57:53,858 --> 00:57:56,599


704
00:57:57,104 --> 00:57:59,396


705
00:57:59,624 --> 00:58:01,771


706
00:58:01,967 --> 00:58:03,784


707
00:58:03,881 --> 00:58:06,009


708
00:58:06,310 --> 00:58:09,059


709
00:58:09,251 --> 00:58:12,083


710
00:58:12,197 --> 00:58:15,024


711
00:58:17,607 --> 00:58:22,258


712
00:58:23,102 --> 00:58:26,292


713
00:58:27,080 --> 00:58:30,631


714
00:58:31,752 --> 00:58:35,000


715
00:58:36,054 --> 00:58:37,635


716
00:58:37,947 --> 00:58:40,612


717
00:58:40,743 --> 00:58:42,806


718
00:58:42,924 --> 00:58:44,537


719
00:58:44,620 --> 00:58:46,731


720
00:58:46,808 --> 00:58:50,103


721
00:58:50,597 --> 00:58:52,928


722
00:58:53,041 --> 00:58:57,544


723
00:58:58,746 --> 00:59:01,759


724
00:59:02,464 --> 00:59:05,743


725
00:59:06,457 --> 00:59:09,660


726
00:59:09,839 --> 00:59:15,431


727
00:59:16,482 --> 00:59:20,858


728
00:59:21,166 --> 00:59:27,945


729
00:59:28,399 --> 00:59:33,466


730
00:59:34,208 --> 00:59:37,235


731
00:59:39,801 --> 00:59:41,273


732
00:59:41,434 --> 00:59:43,168


733
00:59:43,275 --> 00:59:45,694


734
00:59:45,916 --> 00:59:48,245


735
00:59:48,360 --> 00:59:52,700


736
00:59:53,381 --> 00:59:58,968


737
00:59:59,594 --> 01:00:03,176


738
01:00:03,548 --> 01:00:07,091


739
01:00:08,415 --> 01:00:11,342


740
01:00:11,485 --> 01:00:14,927


741
01:00:15,164 --> 01:00:19,339


742
01:00:19,561 --> 01:00:24,175


743
01:00:24,454 --> 01:00:27,066


744
01:00:27,205 --> 01:00:32,738


745
01:00:33,209 --> 01:00:36,907


746
01:00:37,159 --> 01:00:39,193


747
01:00:39,306 --> 01:00:42,878


748
01:00:43,070 --> 01:00:45,309


749
01:00:46,057 --> 01:00:48,982


750
01:00:49,155 --> 01:00:50,664


751
01:00:50,869 --> 01:00:52,667


752
01:00:52,797 --> 01:00:54,702


753
01:00:54,869 --> 01:00:57,098


754
01:00:57,266 --> 01:01:04,600


755
01:01:06,801 --> 01:01:08,464


756
01:01:08,630 --> 01:01:10,464


757
01:01:13,330 --> 01:01:15,234


758
01:01:15,707 --> 01:01:18,115


759
01:01:18,404 --> 01:01:21,701


760
01:01:23,014 --> 01:01:26,702


761
01:01:27,529 --> 01:01:31,694


762
01:01:32,158 --> 01:01:35,125


763
01:01:35,298 --> 01:01:38,767


764
01:01:39,577 --> 01:01:42,234


765
01:01:42,332 --> 01:01:44,740


766
01:01:44,885 --> 01:01:47,898


767
01:01:48,198 --> 01:01:50,600


768
01:01:50,827 --> 01:01:52,729


769
01:01:52,834 --> 01:01:55,309


770
01:01:55,468 --> 01:01:57,594


771
01:01:58,102 --> 01:02:05,834


772
01:02:06,838 --> 01:02:13,334


773
01:02:14,309 --> 01:02:21,922


774
01:02:22,751 --> 01:02:29,431


775
01:02:30,213 --> 01:02:39,034


776
01:02:39,633 --> 01:02:47,975


777
01:02:48,777 --> 01:02:55,828


778
01:02:56,651 --> 01:03:03,174


779
01:03:04,645 --> 01:03:12,364


780
01:03:13,009 --> 01:03:19,597


781
01:03:20,634 --> 01:03:28,459


782
01:03:29,243 --> 01:03:35,833


783
01:03:37,026 --> 01:03:45,100


784
01:03:46,512 --> 01:03:55,140


785
01:03:56,140 --> 01:04:03,222


786
01:04:03,987 --> 01:04:10,894


787
01:04:11,164 --> 01:04:17,597


788
01:04:20,866 --> 01:04:22,726


789
01:04:22,881 --> 01:04:25,293


790
01:04:25,837 --> 01:04:30,868


791
01:04:34,977 --> 01:04:38,096


792
01:04:38,274 --> 01:04:40,434


793
01:04:40,576 --> 01:04:43,927


794
01:04:45,545 --> 01:04:48,598


795
01:04:48,777 --> 01:04:51,833


796
01:04:51,969 --> 01:04:55,108


797
01:04:55,597 --> 01:04:59,760


798
01:05:00,534 --> 01:05:04,574


799
01:05:04,775 --> 01:05:08,647


800
01:05:09,912 --> 01:05:12,600


801
01:05:12,802 --> 01:05:16,794


802
01:05:17,334 --> 01:05:18,988


803
01:05:19,166 --> 01:05:22,394


804
01:05:22,934 --> 01:05:24,484


805
01:05:25,001 --> 01:05:28,181


806
01:05:28,402 --> 01:05:31,481


807
01:05:32,701 --> 01:05:35,996


808
01:05:36,048 --> 01:05:38,010


809
01:05:38,130 --> 01:05:41,203


810
01:05:42,472 --> 01:05:44,999


811
01:05:47,443 --> 01:05:51,207


812
01:05:51,376 --> 01:05:54,299


813
01:05:56,187 --> 01:05:59,242


814
01:06:04,634 --> 01:06:08,549


815
01:06:08,634 --> 01:06:12,600


816
01:06:13,183 --> 01:06:14,749


817
01:06:14,902 --> 01:06:19,550


818
01:06:21,097 --> 01:06:22,977


819
01:06:23,237 --> 01:06:26,964


820
01:06:29,867 --> 01:06:31,366


821
01:06:31,560 --> 01:06:34,274


822
01:06:36,047 --> 01:06:39,720


823
01:06:40,469 --> 01:06:42,806


824
01:06:43,634 --> 01:06:47,535


825
01:06:49,302 --> 01:06:51,437


826
01:06:52,427 --> 01:06:54,187


827
01:06:54,410 --> 01:07:01,938


828
01:07:02,968 --> 01:07:05,263


829
01:07:05,527 --> 01:07:07,858


830
01:07:08,429 --> 01:07:13,602


831
01:07:14,174 --> 01:07:17,364


832
01:07:17,551 --> 01:07:19,531


833
01:07:20,422 --> 01:07:23,434


834
01:07:24,300 --> 01:07:29,400


835
01:07:30,967 --> 01:07:33,015


836
01:07:33,171 --> 01:07:36,211


837
01:07:36,804 --> 01:07:38,869


838
01:07:39,172 --> 01:07:41,704


839
01:07:42,561 --> 01:07:44,424


840
01:07:44,632 --> 01:07:49,671


841
01:07:52,667 --> 01:07:55,209


842
01:07:56,269 --> 01:07:58,474


843
01:07:58,840 --> 01:08:03,920


844
01:08:04,667 --> 01:08:06,602


845
01:08:06,990 --> 01:08:10,800


846
01:08:10,936 --> 01:08:14,305


847
01:08:15,964 --> 01:08:19,240


848
01:08:19,572 --> 01:08:23,271


849
01:08:24,327 --> 01:08:28,100


850
01:08:28,294 --> 01:08:31,029


851
01:08:31,062 --> 01:08:32,957


852
01:08:33,106 --> 01:08:36,559


853
01:08:36,608 --> 01:08:39,985


854
01:08:40,449 --> 01:08:42,704


855
01:08:43,235 --> 01:08:47,992


856
01:08:48,792 --> 01:08:52,292


857
01:08:53,798 --> 01:08:55,771


858
01:08:56,684 --> 01:08:59,333


859
01:08:59,398 --> 01:09:04,192


860
01:09:04,743 --> 01:09:06,807


861
01:09:06,851 --> 01:09:09,727


862
01:09:09,951 --> 01:09:13,252


863
01:09:13,440 --> 01:09:17,340


864
01:09:17,787 --> 01:09:19,569


865
01:09:19,609 --> 01:09:22,425


866
01:09:22,603 --> 01:09:24,494


867
01:09:24,634 --> 01:09:27,514


868
01:09:27,864 --> 01:09:32,905


869
01:09:33,866 --> 01:09:36,857


870
01:09:37,829 --> 01:09:41,596


871
01:09:42,130 --> 01:09:44,436


872
01:09:44,860 --> 01:09:48,834


873
01:09:49,131 --> 01:09:53,696


874
01:10:00,074 --> 01:10:02,690


875
01:10:05,027 --> 01:10:07,459


876
01:10:08,437 --> 01:10:11,007


877
01:10:11,421 --> 01:10:13,071


878
01:10:13,281 --> 01:10:15,225


879
01:10:15,632 --> 01:10:18,065


880
01:10:18,267 --> 01:10:21,393


881
01:10:28,363 --> 01:10:30,113


882
01:10:31,242 --> 01:10:33,764


883
01:10:34,640 --> 01:10:36,836


884
01:10:38,595 --> 01:10:39,617


885
01:10:39,851 --> 01:10:41,834


886
01:10:45,279 --> 01:10:46,974


887
01:10:47,440 --> 01:10:48,600


888
01:10:49,527 --> 01:10:51,675


889
01:10:51,867 --> 01:10:54,368


890
01:10:54,626 --> 01:10:58,234


891
01:10:59,676 --> 01:11:03,578


892
01:11:04,678 --> 01:11:08,070


893
01:11:12,928 --> 01:11:15,277


894
01:11:15,446 --> 01:11:17,840


895
01:11:18,028 --> 01:11:21,567


896
01:11:21,872 --> 01:11:25,834


897
01:11:26,338 --> 01:11:30,007


898
01:11:31,840 --> 01:11:34,710


899
01:11:35,064 --> 01:11:38,132


900
01:11:38,217 --> 01:11:41,946


901
01:11:42,094 --> 01:11:43,597


902
01:11:46,696 --> 01:11:48,096


903
01:11:52,705 --> 01:11:58,883


904
01:12:10,164 --> 01:12:13,427


905
01:12:13,583 --> 01:12:15,061


906
01:12:15,264 --> 01:12:18,147


907
01:12:18,527 --> 01:12:21,384


908
01:12:21,524 --> 01:12:23,992


909
01:12:24,177 --> 01:12:26,485


910
01:12:27,128 --> 01:12:32,403


911
01:12:40,299 --> 01:12:43,146


912
01:12:43,640 --> 01:12:46,861


913
01:12:47,135 --> 01:12:49,795


914
01:12:50,527 --> 01:12:52,576


915
01:12:53,066 --> 01:12:55,864


916
01:12:56,199 --> 01:13:01,994


917
01:13:07,133 --> 01:13:11,028


918
01:13:11,634 --> 01:13:13,274


919
01:13:13,527 --> 01:13:16,797


920
01:13:17,234 --> 01:13:20,232


921
01:13:20,804 --> 01:13:27,361


922
01:13:28,431 --> 01:13:30,100


923
01:13:30,266 --> 01:13:33,180


924
01:13:33,542 --> 01:13:36,568


925
01:13:37,840 --> 01:13:41,560


926
01:13:41,945 --> 01:13:44,974


927
01:13:46,060 --> 01:13:48,367


928
01:13:48,863 --> 01:13:51,935


929
01:13:52,504 --> 01:13:56,294


930
01:13:56,740 --> 01:14:03,871


931
01:14:09,898 --> 01:14:13,633


932
01:14:15,432 --> 01:14:20,310


933
01:14:20,571 --> 01:14:25,104


934
01:14:26,160 --> 01:14:30,096


935
01:14:30,925 --> 01:14:34,034


936
01:14:37,467 --> 01:14:41,359


937
01:14:41,829 --> 01:14:44,575


938
01:14:44,955 --> 01:14:49,659


939
01:14:51,132 --> 01:14:53,669


940
01:14:54,434 --> 01:14:57,229


941
01:14:58,499 --> 01:15:01,606


942
01:15:02,230 --> 01:15:06,061


943
01:15:08,034 --> 01:15:10,371


944
01:15:10,561 --> 01:15:13,643


945
01:15:14,939 --> 01:15:17,524


946
01:15:18,767 --> 01:15:21,294


947
01:15:21,449 --> 01:15:23,200


948
01:15:23,367 --> 01:15:27,931


949
01:15:28,330 --> 01:15:31,575


950
01:15:32,034 --> 01:15:33,874


951
01:15:34,044 --> 01:15:36,407


952
01:15:36,602 --> 01:15:38,119


953
01:15:38,339 --> 01:15:41,336


954
01:15:42,467 --> 01:15:44,834


955
01:15:45,055 --> 01:15:48,561


956
01:15:48,762 --> 01:15:50,850


957
01:15:51,034 --> 01:15:54,404


958
01:15:54,966 --> 01:15:57,498


959
01:15:59,869 --> 01:16:02,497


960
01:16:04,298 --> 01:16:06,338


961
01:16:06,474 --> 01:16:10,134


962
01:16:10,829 --> 01:16:13,914


963
01:16:14,241 --> 01:16:17,517


964
01:16:18,931 --> 01:16:21,232


965
01:16:21,394 --> 01:16:23,875


966
01:16:25,003 --> 01:16:27,768


967
01:16:27,866 --> 01:16:30,728


968
01:16:30,840 --> 01:16:33,514


969
01:16:33,734 --> 01:16:36,300


970
01:16:36,461 --> 01:16:37,968


971
01:16:38,098 --> 01:16:39,995


972
01:16:40,134 --> 01:16:43,490


973
01:16:44,101 --> 01:16:47,402


974
01:16:47,670 --> 01:16:50,063


975
01:16:54,004 --> 01:16:56,302


976
01:16:57,035 --> 01:17:00,864


977
01:17:01,073 --> 01:17:03,195


978
01:17:03,379 --> 01:17:05,627


979
01:17:05,797 --> 01:17:08,535


980
01:17:08,694 --> 01:17:12,395


981
01:17:13,234 --> 01:17:16,760


982
01:17:16,932 --> 01:17:20,037


983
01:17:20,389 --> 01:17:23,807


984
01:17:23,974 --> 01:17:26,927


985
01:17:27,105 --> 01:17:30,236


986
01:17:30,531 --> 01:17:34,451


987
01:17:35,194 --> 01:17:37,691


988
01:18:05,125 --> 01:18:11,031


989
01:18:20,684 --> 01:18:24,240


990
01:18:24,454 --> 01:18:26,618


991
01:18:26,878 --> 01:18:29,864


992
01:18:29,974 --> 01:18:32,474


993
01:18:32,974 --> 01:18:37,768


994
01:18:38,013 --> 01:18:40,776


995
01:18:51,496 --> 01:18:53,078


996
01:18:57,671 --> 01:19:03,789


997
01:19:24,699 --> 01:19:30,574


998
01:19:53,054 --> 01:19:59,549


999
01:20:25,470 --> 01:20:27,637


1000
01:20:27,784 --> 01:20:29,286


1001
01:20:30,857 --> 01:20:33,451


1002
01:20:33,698 --> 01:20:36,967


1003
01:20:40,168 --> 01:20:44,061


1004
01:20:44,479 --> 01:20:48,822


1005
01:20:49,174 --> 01:20:57,296


1006
01:20:57,797 --> 01:21:01,896


1007
01:21:02,328 --> 01:21:11,500