Duration of meditation today: 12 minutes

Today's meditation process: (transferred from the meditation planet APP)

Breathing arousal

1. Take three deep breaths, inhale through the nose and exhale through the mouth.

2. Next, slowly adjust your breathing to the natural rhythm and let it happen naturally, just like breathing at ordinary times. Try to be completely with your breath. When inhaling, feel the fresh air entering your body. When you exhale, feel the polluted exhaust gas leave your body.

3. Let the air flow freely in the body. Imagine refreshing yourself with every breath. From head to toe, from the inside out, the whole body is full of vitality.

If you have a worrying idea, let it melt in your breath, just like salt melts in water. Then continue to feel the feeling of breathing. If the idea still appears, tell it and deal with it later. Let the tangled thoughts leave naturally, and then continue to pay attention to the progress of breathing.

Perception idea

1. After settling down in your breath, try to take some time to pay attention to the thoughts in your mind. Don't deliberately generate ideas, just let them appear naturally.

2. If you have an idea, try to detect it. No matter what kind of thoughts, when you see them, say "thoughts" and "thoughts" silently, and then let them leave naturally.

You can also imagine these ideas as leaves, and then put them on a stream that keeps flowing forward. Let the leaves drift away with the running water and watch them drift away quietly until they disappear completely.

Feel the present

1. Many times, we are constantly worried because we are eager for certainty and hope that things will develop as we wish. Now, calm down and ask yourself, have you always asked things to appear in some way? Don't you think the present situation should be like this?

No matter what bothers you, you can try to shift your attention from the result to the process and to what is happening. Change yourself from action mode to existence mode. From focusing on the realization of goals to focusing on a broader picture. No matter what you are doing at the moment, feel the process wholeheartedly. Grasp the process one minute at a time, and finally let the results come naturally.

3. Next, let the scope of attention expand from the idea to the present. Allow yourself to see not only troubles, but also happiness, and see the broader and deeper life itself behind you.

4. Now try to slowly expand your consciousness, open your attention field and completely open yourself. You don't have to look for it, just feel what happens inside, inside and outside all the time. Feel not only emotions and thoughts, but also physical feelings, feel your space, and feel what is happening around you.

End awakening

1. You can greet the next life with mindfulness, and use mindfulness in all aspects of your experience-physical feeling, emotion, thinking, vision, smell, hearing, touch, pain, taste and so on.

2. Think of thoughts as a part of life-just as we experience hearing and smell, thoughts are natural and spiritual psychological events. This view will help us reduce the influence of our thoughts on ourselves.

Today's meditation feeling: feel the breath, observe your thoughts, let go of your thoughts, meditate, completely relax and start a beautiful day calmly!