Breathing meditation is the simplest and easiest way to meditate. In the study of Toho University in Japan, the researchers instructed a group of healthy subjects to inhale air deeply into the abdominal cavity and then spit it out slowly, thus practicing abdominal breathing. The subjects continued to concentrate on breathing, and after 20 minutes, the negative emotions of these subjects decreased significantly, and the serotonin content in the blood increased significantly. It is worth noting that after 20 minutes of breathing practice, the oxygenated hemoglobin in the prefrontal cortex of the subjects increased, which is closely related to attention and higher cognitive function. In other words, in daily life, practicing simple breathing meditation from time to time can subtly improve our attention ability.

Find a comfortable posture and breathe naturally after sitting down. Slowly focus on breathing, pay attention to every process of breathing, and feel the breathing sensation of nasal cavity, chest cavity and abdominal cavity. When you feel that you are thinking, you don't have to blame yourself or feel anxious. At this time, just readjust your attention to breathing. It is important not to criticize yourself. It's hard to concentrate all the time at the beginning of practice. It's normal for most people to be distracted and start thinking in a few minutes. As long as you keep practicing repeatedly every day, gradually everyone can practice breathing meditation for 20 minutes at a time without being distracted. Finally, you can improve your attention and mood.

To learn to meditate, we must first make clear whether what we used to be afraid of is really terrible. With the help of others, you feel that your fears are unnecessary, and people around you are not afraid at all, so you will relax a lot. However, there is another problem, that is, the brain has an inertial thinking, and in some scenes, it will involuntarily be nervous and anxious. This requires training to build a new thinking program in your brain, and when the new thinking runs automatically, you can.