适合初学者的40分钟英语听力练习 | 慢速讲故事伴影子跟读（A1–A2级别）

你好，我的朋友们。

Hello my friends.

欢迎回到《英语畅谈》。

Welcome back to English Unleashed.

我是汤姆。

I'm Tom.

这一集是一个小时的听力和跟读练习。

This episode is a one hour listening and shadowing practice.

这是一个关于生活、变化、勇气和个人成长的漫长而温和的故事。

It is a long, gentle story about life, change, courage, and personal growth.

语言缓慢、清晰且简单。

The language is slow, clear, and simple.

非常适合初级学习者。

Perfect for beginning level learners.

我希望你们只是倾听并放松。

I want you to just listen and relax.

你可以听很多遍。

You can listen many times.

你可以大声重复这些句子。

You can repeat the sentences aloud.

如果你愿意，可以跟读我的声音。

You can shadow my voice if you like.

这就是训练你的耳朵、嘴巴和大脑自然地用英语思考的方式。

This is how you train your ears, your mouth and your brain to think in English naturally.

这不是一堂语法课。

This is not a grammar lesson.

也不是一个词汇表。

It's not a vocabulary list.

这是一个故事。

It's a story.

而故事是提高英语水平的最佳方式之一。

And stories are one of the best ways to improve your English.

它们能帮助你理解真实的句子、真实的情感和真实的对话。

They help you understand real sentences, real feelings and real conversations.

如果你喜欢这个视频，请点赞、订阅频道，并分享给你的朋友。

If you like this video, please give it a thumbs up, subscribe to the channel and share it with your friends.

这真的能帮助我们制作更多这样的课程。

It really helps us make more lessons like this.

所以，找一个安静的地方，深呼吸，让我们一起开始这段旅程。

So, find a quiet place, take a deep breath and let's begin this journey together.

我叫汤姆。

My name is Tom.

我今年30岁。

I am 30 years old.

我住在靠近海边的一个小镇上。

I live in a small town near the sea.

每天早上我都早早醒来。

Every morning I wake up early.

我打开窗户，让新鲜空气进来。

I open my window and let the fresh air come in.

天空通常柔和而明亮。

The sky is usually soft and light.

我喜欢这样的早晨。

I light mornings.

它们感觉像一个新的开始。

They feel like a new beginning.

我泡了一杯茶，坐在窗边，看着太阳缓缓升高。

I make a cup of tea, sit by the window and watch the sun slowly climb higher.

今天很特别。

Today is special.

这是我人生新篇章的第一天。

It is the first day of a new chapter in my life.

我决定做出一些改变。

I have decided to change something.

多年来，我一直以同样的方式生活：上班、回家、吃晚饭、睡觉，然后重复这一切。

For many years, I lived my life in the same way, going to work, coming home, eating dinner, sleeping, and repeating it all again.

这并不糟糕，但也不算令人兴奋。

It was not bad, but it was not exciting either.

我感觉自己像一艘小船，总是在原地打转，从未探索过辽阔的大海。

I felt like a small boat, always moving in circles and never exploring the open sea.

我想成长。

I want to grow.

我想了解真正的自己。

I want to learn who I am.

我想成为更强大、更平静、更善良的人。

I want to become someone stronger, calmer, and kinder.

因此，我对自己许下了一个小小的承诺。

This is why I made a small promise to myself.

我会对新的经历说好。

I will say yes to new experiences.

从今天起，我每周都会尝试一件新事物。

From today I will try one new thing every week.

我成功或失败都不重要。

It does not matter if I succeed or fail.

重要的是我去尝试了。

What matters is that I try.

当我读到这些话时，我会微笑。

I smile when I read the words.

它们很简单，但却很有力量。

They are simple, but they are powerful.

成长不是一天之内发生的。

Growth does not happen in one day.

它是通过小小的步伐慢慢积累的。

It is built slowly with small steps.

当我喝完最后一口咖啡时，我感到有点紧张，但也感到兴奋。

As I drink the last sip of coffee, I feel a little nervous, but I also feel excited.

我内心有些东西正在改变，而这次我已做好准备。

Something inside me is changing, and this time I am ready for it.

第一周，我选择了一件简单的事：走路去上班，而不是坐公交车。

The first week I choose something simple: walking to work instead of taking the bus.

这并不是一个巨大的改变，但感觉却与第一步截然不同。

It is not a big change, but it feels different from the very first step.

清晨的空气凉爽而清新。

The morning air is cool and fresh.

我能感觉到风轻抚我的脸庞。

I can feel the wind touching my face.

天空依旧柔和而苍白，街道一片宁静。

The sky is still soft and pale, and the streets are quiet.

走路时，我开始注意到许多以前从未留意过的事物。

As I walk, I start to notice many things that I never saw before.

街角有一家小面包店，温暖的面包香气从门里飘出来。

There is a small bakery on the corner, and the smell of warm bread comes out of the door.

一只猫正躺在木制长椅下睡觉。

A cat is sleeping under a wooden bench.

它在阳光下慵懒地伸展着四肢。

It is stretching its legs lazily in the sun.

一位父亲牵着女儿的小手。

A father is holding his little daughter's hand.

他们正一起笑着些什么。

They are laughing about something together.

这些都是微小而平凡的时刻，但因为我身在其中，它们显得格外特别。

These are small, ordinary moments, but they feel special because I am present.

我不再匆忙赶路。

I'm not rushing.

我不再看手机。

I'm not checking my phone.

我只是在散步，观察这个世界。

I'm just walking and seeing the world.

这让我想到，也许每天我身边都存在着美好的事物。

It makes me think, maybe there are beautiful things around me every day.

我只是从未仔细观察过。

I just never looked closely enough.

起初，这段步行并不容易。

At first, the walk is not easy.

它比我预期的要长，我的双腿开始感到疲惫。

It is longer than I expected, and my legs start to feel tired.

我考虑过中途停下，搭一辆公交车。

I think about stopping and catching a bus halfway.

但随后我想起了自己答应过要尝试新事物，不要轻易放弃。

But then I remember my promise to try new things and not give up too quickly.

于是我继续前行。

So I keep walking.

每走一步，我都感觉更强壮了一点。

With every step I feel a little stronger.

这条路感觉短了一些。

The road feels a little shorter.

早晨显得更明亮了。

The morning feels a little brighter.

在我内心深处，一个安静的声音说：改变就是这样开始的。

And somewhere inside me, a quiet voice says, this is how change begins.

一次一小步。

One small step at a time.

当我到达办公室时，我感觉不一样了。

When I reach the office, I feel different.

我感到清醒而充满活力。

I feel awake and alive.

我决定做另一件新的事情。

I decide to do something else that is new.

去和安娜聊聊。

Talk to Anna.

她是我经常在食堂见到的同事。

She is a colleague I often see in the lunchroom.

她总是在读一些有趣的书，我一直想和她聊聊。

She is always reading interesting books, and I have always wanted to speak with her.

但我太害羞了。

But I was too shy.

我总以为她太忙了。

I always thought she is too busy.

她可能不想说话。

She might not want to talk.

今天我决定试一试。

Today I decide to try.

我微笑着走过去，说：嗨，安娜。

I smile, walk over, and say, hi, Anna.

那本书看起来挺有意思的。

That book looks interesting.

这本书讲的是什么？

What is it about?

她抬起头，微笑着回应。

She looks up and smiles back.

哦，讲的是一位女性独自穿越亚洲的故事。

Oh, it's about a woman who travels alone across Asia.

然后她说：我特别喜欢关于旅行的故事。

Then she says, I love stories about travel.

于是我们开始聊天。

So we start talking.

起初我的声音有点颤抖，但很快对话就变得自然了。

At first, my voice is a little shaky, but soon the conversation feels natural.

我们聊了书。

We talk about books.

我们聊了想去的地方。

We talk about the places we want to visit.

我们聊了彼此吃过的最好吃的食物。

We talk about the best food we have ever tasted.

我发觉她人很善良。

And I discover that she is kind.

她很幽默，也很容易交谈。

She is funny, and she is easy to talk to.

后来，我意识到一件重要的事。

Later I realized something important.

我大部分的恐惧都只存在于我的脑海中。

Most of my fears were only in my head.

它们就像影子一样。

They were like shadows.

看起来又大又吓人。

They looked big and scary.

但当我直面它们时，它们就消失了，不见了。

But when I faced them, they disappeared they went away.

晚上走回家时，我的腿又累了，但心里却感到轻松。

When I walk home in the evening, my legs are tired again, but my heart feels light.

今天我做了两件新事。

Today I did two new things.

我走路去上班，还和一个新的人说了话。

I walked to work and I spoke to someone new.

这些都是小举动，但却意义重大。

They are small actions, but they mean a lot.

回到家，我在笔记本上写道：今天我迈出了两步。

At home, I write in my notebook, today I took two steps.

它们很小，但却让我向前迈进。

They were small, but they moved me forward.

我感受到了脸上的风。

I felt the air on my face.

我看到了周围的世界。

I saw the world around me.

我无所畏惧地开口了。

I spoke without fear.

我明白了，改变始于简单的选择。

And I learned that change begins with simple choices.

我看着这些话，微笑了。

I look at those words and smile.

成长不是一场竞赛。

Growth is not a race.

它不在于快速做完所有事。

It is not about doing everything fast.

它是一段缓慢的行走，一步，再一步。

It is a slow walk, one step, then another.

我正在学习享受这段旅程。

And I am learning to enjoy the walk.

第二天早上，我又一次出发了。

The next morning I walk again.

这次我注意到了更多。

This time I notice even more.

脚下树叶的声音，咖啡馆飘来的咖啡香，阳光洒在屋顶上的样子。

The sound of leaves under my feet, the smell of coffee from a cafe, the way the sunlight touches the rooftops.

我向长椅上那只熟悉的猫打招呼。

I say hello to the same cat on the bench.

当我经过时，那位父亲和女儿向我挥手。

The father and daughter wave at me as I pass by.

就在这一刻，我领悟到了更深层的东西。

And in this moment, I understand something deeper.

小小的步伐看似微不足道，却改变了我们看待世界的方式。

Small steps may look small, but they change the way we see the world.

有一天，工作了一整天后，我决定沿海边走回家。

One day, after a long day at work, I decide to walk home by the sea.

太阳正缓缓落下。

The sun is slowly setting.

海浪轻轻涌动。

The waves move gently.

空气中弥漫着咸味和海风的气息。

The air smells of salt and wind.

这是那种宁静的傍晚，世界显得平静而安详。

It is one of those peaceful evenings when the world feels calm and quiet.

我沿着海岸散步时，注意到一位老人独自坐在木长椅上。

As I walk along the shore, I notice an old man sitting alone on a wooden bench.

他的脸上布满深深的皱纹。

His face is full of deep wrinkles.

但他的眼睛呢？

But his eyes?

他的眼睛明亮。

His eyes are bright.

他的眼睛温暖而平静。

His eyes are warm and calm.

他仿佛看尽了一切，却依然与之和平共处。

It is like he has seen everything and is still at peace with it.

我感到好奇，于是在他旁边坐下。

I feel curious, so I sit down next to him.

他转过头，微笑着打了个招呼。

He turns his head, smiles, and says hello.

我们开始交谈。

We start talking.

他的声音缓慢而柔和，如同海浪的节奏。

His voice is slow and soft, like the rhythm of the waves.

他叫塞缪尔。

His name is Samuel.

他八十岁了。

He is 80 years old.

他一生都住在这个小镇上。

He has lived in this town all his life.

他告诉我，他几乎每天傍晚都会来这张长椅上看海、思考。

He tells me he comes to this bench almost every evening to watch the sea and think.

他说：大海是我最老的朋友。

He says, the sea is my oldest friend.

然后他笑着轻声说：它每天都会教给我一些新的东西。

Then he laughs and gently says, It teaches me something new every day.

我问他这是什么意思。

I ask him what he means.

他指着水面说：看看那些波浪。

He points at the water and says, Look at the waves.

有时它们平静柔和，有时又狂野强劲，但它们始终在不断流动。

Sometimes they are calm and soft, sometimes they are wild and strong, but they always keep moving.

生活也是如此。

Life is the same.

它会随着季节变化。

It changes with the season.

它教会我们耐心。

It teaches us patience.

它教会我们坚强。

It teaches us strength.

然后他说了一句我永远不会忘记的话。

Then he says something I will never forget.

当我们倾听他人、倾听世界、倾听自己时，我们才会成长。

We grow when we listen to others, to the world, and to ourselves.

大多数人说得太多，听得太少。

Most people talk too much and listen too little.

但如果你倾听，真正地倾听，生活就会为你指明方向。

But if you listen, truly listen, life will show you the way.

他说完后，我在那里坐了一会儿。

I sit there for a while after he speaks.

海的声音现在听起来不一样了。

The sound of the sea seems different now.

它更深沉了。

It's deeper.

风仿佛在传递着某种信息。

The wind feels like it is carrying a message.

回家的路上，我想着他的话。

On my way home, I think about his words.

我意识到，我常常试图掌控一切。

I realize that I often try to control everything.

我的计划、我的未来、我的成功。

My plans, my future, my success.

我为每一步都做计划。

I plan every step.

我为每一个错误而担忧。

I worry about every mistake.

但也许成长并不总是关于掌控。

But maybe growth is not always about control.

也许它也关乎信任。

Maybe it is also about trust.

信任这个过程，信任生活如果我仔细观察、认真留意，就会知道如何引导我。

Trusting the process, trusting that life knows how to guide me if I look closely, if I pay attention.

那天晚上，我又坐在窗边。

That evening, I sit by my window again.

天空如今已漆黑，布满了明亮的星星。

The sky is dark now, full of bright stars.

世界一片寂静，于是我打开笔记本，写下：今天，我学会了倾听。

The world is silent, so I open my notebook and write, Today I learned to listen.

我明白了，智慧常常悄然降临。

I learned that wisdom often comes quietly.

从那天起，我开始练习倾听，不只是用耳朵，而是用心。

From that day on I begin to practice listening, not just with my ears but with my heart.

我聆听雨滴轻轻敲打我窗玻璃的声音。

I listen to the sound of the rain tapping gently on my window.

我倾听外面孩子们嬉笑的声音。

I listen to the laughter of children playing outside.

我倾听夜晚的寂静。

I listen to the silence of the night.

但最重要的是，我开始倾听自己。

But most importantly, I start listening to myself.

我倾听我的想法，即使是那些令人不安的想法。

I listen to my thoughts, even the uncomfortable ones.

我倾听我的感受，即使是悲伤或困惑的情绪。

I listen to my feelings, even the sad or confusing ones.

我倾听我的恐惧，不是为了逃避它们，而是为了理解它们。

And I listen to my fears, not to run from them, but to understand them.

慢慢地，我开始更深刻地理解自己。

Slowly, I begin to understand myself more deeply.

我注意到自己思维中的模式。

I notice patterns in my thoughts.

我注意到什么让我快乐，什么让我压力重重。

I notice what brings me joy and what causes me stress.

我学会了温柔地对待自己的情绪。

I learned to be gentle with my emotions.

我学会了对自己的旅程保持耐心。

I learned to be patient with my journey.

倾听成为一种日常习惯，一种与世界和真实的自己建立连接的方式。

Listening becomes a daily habit, a way to connect with the world and with who I am.

每一天，我都感受到内心一种宁静的转变。

And with each passing day, I feel a quiet transformation inside me.

我感受到内心一种宁静的变化。

I feel a quiet change inside me.

生活一直在诉说。

Life speaks all the time.

在风中，在浪涛里，在我们周围的人身上，以及在我们内心深处。

In the wind, in the waves, in the people around us, and deep within our own hearts.

我们所需要做的只是倾听。

All we have to do is listen.

两周后，我决定尝试一件让我害怕的事情。

Two weeks later, I decide to try something that scares me.

公开演讲。

Public speaking.

是的，公开演讲。

Yes, public speaking.

这意味着要在他人面前讲话。

That means speaking in front of others.

在工作中，每周五都会举行一次小型团队会议。

At work, there is a small team meeting every Friday.

通常我都会保持沉默，静静倾听。

Usually I stay quiet and listen.

但这次，我举手主动提出分享一个关于新项目的简短想法。

But this time, I raise my hand and offer to share a short idea about a new project.

我的心跳加速。

My heart beats fast.

我的手在颤抖。

My hands are shaking.

我脑海中的一个声音说：你会出错的。

A voice in my head says, You will make a mistake.

人们会笑的。

People will laugh.

但我记得我对自己许下的承诺：要勇敢面对不适，去成长。

But I remember the promise I made to myself, to try to step into discomfort, to grow.

我站起来发言。

I stand up and speak.

我的声音起初很轻，但每说一句话都变得越来越有力。

My voice is soft at first, but it becomes stronger with every sentence.

我清晰地分享了我的想法。

I share my idea clearly.

当我讲完时，现场一片寂静。

When I finish, there is silence.

然后我的经理微笑着说：‘这是个好主意，汤姆。’

Then my manager smiles and says, that's a great idea, Tom.

让我们进一步探讨一下。

Let's explore it further.

一股暖流涌上我的胸口。

A warm feeling spreads through my chest.

我感到自豪，不是因为这个想法完美无缺，而是因为我有勇气开口表达。

I feel proud, not because the idea was perfect, but because I had the courage to speak.

后来我在笔记本上写道：勇气不是没有恐惧。

Later I write in my notebook, courage is not the absence of fear.

而是在恐惧存在时依然选择行动。

It is doing something even when fear is present.

恐惧是生活的一部分。

Fear is part of life.

每个人都感到害怕。

Everyone feels it.

但当我们面对它时，即使只是以小的方式，它就会失去对我们的控制。

But when we face it, even in small ways, it loses power over us.

每次我们向前迈出一步，我们就会变得更强一点。

And every time we step forward, we become a little stronger.

现在，并不是我尝试的每件事都能顺利。

Now, not everything I try goes well.

有些事情会出错，好吧？

Some things go wrong, okay?

这也是旅程的一部分。

And that is part of the journey too.

在我许下承诺一个月后，我决定去上绘画课。

One month into my promise, I decide to take a painting class.

我一直欣赏艺术，但我从未画过任何东西。

I have always admired art, but I have never painted everything.

我想象我会擅长这个。

I imagine that I will be good at it.

我想象人们会对我隐藏的天赋感到惊讶。

I imagine people will be surprised by my hidden talent.

现实却不一样。

The reality is different.

我的第一幅画一团糟。

My first painting is a mess.

颜色以奇怪的方式混合在一起。

The colors mix in strange ways.

形状都不清晰。

The shapes are not clear.

就连老师看到它时也显得困惑。

Even the teacher looks confused when she sees it.

有一瞬间，我感到失望。

For a moment, I feel disappointed.

我感到沮丧。

I feel frustrated.

我想放弃。

I want to quit.

我想说，这不适合我。

I want to say, This is not for me.

但随后我想起我并没有承诺一定会成功。

But then I remember I did not promise to succeed.

我承诺的是去尝试。

I promised to try.

我继续画画。

I keep painting.

第二幅画还是很差。

The second painting is still bad.

第三幅画稍微好了一点。

The third one is slightly better.

第四幅画虽然不算好，却让我笑了。

And the fourth one, well, it is not good but it makes me smile.

所以我学到了一个重要教训。

So I learned an important lesson.

失败并不是成长的对立面。

Failure is not the opposite of growth.

失败是成长的一部分。

It is part of growth.

每一个错误都教会了我新的东西。

Every mistake teaches me something new.

于是我写在我的笔记本上：今天我失败了，但我为此心怀感激。

So I write in my notebook, I failed today, and I am grateful for it.

我心存感激，因为失败也是一种老师。

I am thankful because failure is a teacher too.

随着时间推移，我注意到了另一件事。

As weeks pass, I notice something else.

我常常对自己要求太严。

I am often too hard on myself.

我期望太高。

I expect too much.

我想快速改变，迅速成长，每天都有进步。

I want to change quickly, grow fast, improve every day.

但当我做不到时，就会感到沮丧。

And when I don't, I feel frustrated.

一天晚上，经过漫长的一天后，我看着镜子问自己：为什么我还没变得更好？

One evening, after a long day, I look in the mirror and say, why am I not better yet?

然后我想起了那位叫塞缪尔的老人对我说过的话。

Then I remember something Samuel, the old man, told me.

你不该对着一朵花大喊，催它快点长。

You should not shout at a flower and tell it to grow faster.

你应该给它浇水。

You should give it water.

你应当给它阳光。

You should give it sunlight.

你应当给它时间。

And you should give it time.

我意识到，我也必须这样对待自己。

I realize I must do the same for myself.

成长需要时间。

Growth takes time.

它需要耐心。

It needs patience.

它需要关怀与善意。

It needs care and kindness.

那天晚上，我给自己写了一封信。

That night, I write myself a letter.

在信中，我原谅了自己的过错。

In the letter, I forgive myself for my mistakes.

我感谢自己曾经努力过。

I thank myself for trying.

我承诺以同情、善意和理解对待自己，就像对待朋友一样。

I promise to treat myself with compassion, with kindness, with understanding, just as I would treat a friend.

第二天早上，我感觉轻松了许多。

The next morning, I feel lighter.

我慢慢走向工作的地方。

I walk to work slowly.

我享受着凉爽的风。

I enjoy the cool wind.

我向陌生人微笑。

I smile at strangers.

我甚至停下来看了几分钟的海浪。

I even stop to watch the waves for a few minutes.

我在笔记本上写下：善待自己并不是软弱。

I write in my notebook, being kind to myself is not weakness.

这是力量。

It is strength.

它给了我继续成长的能量。

It gives me the energy to keep growing.

成长不仅关乎我们内心的变化。

Growth is not only about what happens inside us.

也关乎我们如何与他人建立联系。

It is also about how we connect with others.

我曾经以为我必须独自完成一切。

I used to think I had to do everything alone.

但慢慢地，我学会了与他人同行，会让这段旅程更加丰富和有意义。

But slowly, I learned that sharing the journey with people makes it richer and more meaningful.

一个周末，我决定去当地社区中心做志愿者。

One weekend, I decide to volunteer at a local community center.

我们帮忙清理公园并种植花卉。

We help clean a park and plant flowers.

我遇到了各个年龄段的人，有孩子、父母和祖父母。

I meet people of all ages, children, parents, grandparents.

我们笑谈，交谈，一起工作。

We laugh, we talk, and we work together.

一位女士跟我讲述了她的生活。

One woman tells me about her life.

她五年前搬到这个镇上，曾经长时间感到孤独。

She moved to this town five years ago and felt lonely for a long time.

她说，做志愿者改变了她的一切。

She says, volunteering changed everything.

我在这里找到了朋友。

I found friends here.

我找到了人生的目标。

I found a purpose.

她的话一直萦绕在我心头。

Her words stay with me.

我们都在寻找连接，希望被看见、被重视，并成为更大整体的一部分。

We are all searching for connection to feel seen, valued, and to be part of something bigger.

成长不仅关乎成为最好的自己，也关乎帮助他人共同成长。

Growth is not only about becoming the best version of ourselves it is also about helping others grow too.

一天结束时，我感到疲惫，但内心快乐。

At the end of the day, I feel tired but I am happy.

我的手脏了。

My hands are dirty.

我的背很疼，但我的心却很充实。

My back hurts, but my heart feels full.

我写在笔记本里：成长不是一个人的旅程。

I write in my notebook, growth is not a solo journey.

这不是一段独行的旅程。

It is not an individual journey.

这是我们共同建设的东西。

It is something we build together.

有时候，成长意味着增添新的东西，但有时候意味着放手。

Now sometimes growth means adding new things, But sometimes it means letting go.

这意味着要移除某些东西，摆脱某些东西。

It means to remove something, to get rid of something.

有一天，我在家打开一个盒子，找到了五年前的一本旧笔记本。

One day I open a box at home and find an old notebook from five years ago.

笔记本里是我从未完成的计划。

In the notebook there are plans I never completed.

还有我从未实现的目标。

There are goals I never reached.

还有一些不再重要的梦想。

There are dreams that no longer matter.

它们已经不再重要了。

They are not important anymore.

有一瞬间，我感到难过。

For a moment I feel sad.

这感觉像是一种失败。

It feels like failure.

但随后我意识到一件事。

But then I realize something.

改变是没关系的。

It is okay to change.

超越旧的梦想是没关系的，变得比旧梦想更伟大是没关系的。

It is okay to outgrow old dreams, to become bigger than old dreams.

五年前的我，已经不是今天的我了。

The person I was five years ago is not the same person I am today.

我决定扔掉这本旧笔记本，不是因为它毫无意义，而是因为我准备好了书写新的故事。

I decide to throw away the old notebook, not because it is meaningless, but because I am ready to write a new story.

那天傍晚，我站在海边，看着海浪抹去沙地上我的脚印。

I stand by the sea that evening and watch the waves erase my footprints in the sand.

放手就是这样。

Letting go is like that.

这为新的事物腾出了空间。

It makes space for something new.

于是我写下我的笔记：今天，我放下了。

Then I write in my notebook, I let go today.

我放下了旧的梦想。

I let go of old dreams.

我放下了旧的恐惧。

I let go of old fears.

我放下了旧的期待。

I let go of old expectations.

而现在，我准备好迎接接下来的一切。

And now, I am ready for what comes next.

自从我写下第一个承诺，已经过去三个月了。

It is now three months since I wrote my first promise.

很多事情都改变了。

Many things have changed.