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1·And stand at ease, for goodness 'sake.

和立场放心，为善良起见。

2·Walk, run, stop, hop, and stand at ease.

走，跑，站住，跳，稍息。

3·And if you can stand tall with your head above the water, your body and mind will be at ease.

如果你能把高贵的头抬出水面，你的身体和心灵就会自在安逸。