When we take some time to be quiet, we will find that we can live a more compassionate and conscious life. Meditation is to create conditions for this inner potential to enter your life. The art of living ... is neither idle thinking nor clinging to the past with fear ... but open your heart, accept everything completely, be highly sensitive to every moment, and treat them as new and unique.

Second, why meditate?

1. A little more awareness, living in the present, a little more compassion, a little more consciousness, these can be learned by sitting on the mat.

2. Consciously living in the present is the core art of all arts.

The quieter you are and the more carefully you observe, the more you will understand that everything you see is constantly changing.

If we want to keep what has been changing unchanged and stick to it, we will be disappointed and miserable.

Life is a river, it is always changing.

6. Things change, and persistence will only bring pain.

7. See everything as a constantly changing process and accept their uncertainty.

8. Meditation teaches us to let go and how to remain stable in change.

9. In meditation, we bring our attention to the body with care and respect.

10. When we realize that everything will eventually dissipate, not only good things, but also bad things. Knowing this, we will find their inner peace when they appear.

The ultimate goal of our meditation is to know the law of life.

12. Awareness cultivated in meditation is helpful in many ways. You can also hear all your feelings-and realize all the pleasant, neutral and unpleasant experiences. You don't need to be afraid of pain, and you don't need to seize pleasure.

Third, the benefits of meditation.

1. Meditation trains us to live in the present with an open mind and a clear vision, and always stay awake.

2. It teaches us how to be more open, and also teaches us to love with our own hearts and express this love without fear.

3. Even in difficult situations, meditation will make us less persistent about the inevitable ups and downs in life; Don't be so afraid of happy and painful changes.

Awareness in meditation can make us less nervous and heal our tired body. Meditation will calm the brain, gently open our hearts and stabilize our souls.

5. Realize that the present is a game. If we miss this moment, it will pass forever.

6. The spiritual qualities you need to bring into meditation are openness, exploration and pure eyes. Whether you are sitting or walking, you should train yourself to bring your attention to the present.

4. Meditation 1: Connecting with Breathing

1. The first step is to find a stable and comfortable posture so that you can feel your body at the moment. You sit comfortably and feel supported by cushions and chairs. Sit quietly for a few minutes without stress.

If you finally find a comfortable posture, close your eyes gently.

3. Next, bring your attention to the present. Pay attention to the surrounding environment and sounds.

4. Then there is the feeling of the body-maybe it is the tension of the body. Take a few deep breaths and relax.

5. Then there are changes in thoughts and feelings-your thoughts, your emotions, your expectations and memories. Now, it's time to learn to focus.

6. When you follow the breath, you will see the continuous internal activity and dialogue of the brain.

7. In meditation, the first point is that whenever you feel that you are slipping into thinking, planning, or past memories, let go of this idea and return to breathing.

8. In meditation, your goal is to experience inhalation and exhalation without trying to change it. Just be aware of the rhythm of breathing itself. Sometimes, you will experience the cold feeling in the nasal cavity, or the tingling in the back of your throat, or even feel the movement of your chest and the ups and downs of your abdomen.

9. The practice of meditation is a process of constant distraction, bringing your attention back to your breath and bringing your body and mind back to the present together.

10. If we think less, we will live more completely.

Verb (short for verb) Meditation 2: The feeling of connecting the body

1. After settling down, establish contact with breathing. The next step is to extend the field of awareness to all the energy and feelings in the body.

When you can feel the rhythm of breathing, all of a sudden, these parts will become painful, warm and nervous. All you need to do is open your body-whether you experience pain or happiness-and observe them.

3. You will also notice that the body itself wants to change, flow or move. When you feel itchy, don't immediately think of catching it. Simply marked as "itchy, itchy". Maybe this is the first time in your life. When you see that itchy feeling, you should leave room for numbness and itching instead of catching them right away. Then, you will also notice how it finally disappeared.

In meditation, if you notice the openness of your body, it is important to remember that you should not use your mind to decide what it should be. Your meditation should be like a blooming flower, in any way.

In meditation, as in life, happiness and pain are balanced. Therefore, we are not trying to minimize, eliminate, ignore or drive away the pain. Because if you do that, you will have to spend the rest of your life avoiding it.

You should learn to feel pain and realize that it won't kill you. Maybe you've never fully felt the pain before. Does it hurt? Does it feel like acupuncture? Do you feel upset? Will it beat?

7. If there is something open in your body, you should pay as much attention to it as possible. If it becomes a confrontation, release it and return to breathing. Realize that feeling for a while, and then go back to breathing.

8. When you pay attention to feelings, they will do one of the following three things: escape, stay the same, or get worse. Your job is not to control them, but to be with them and let them come and go freely in your mind.

9. When you sit down and feel your breath, if you feel any strong physical sensation-tingling, itching, flies on your nose, knee pain, or tense shoulders, hot or cold. . . . . . . Take a deep breath and focus on these feelings. Accept them with awareness and goodwill and give them a name. For example, you can name this feeling "hot, hot, hot", or "itchy, itchy, itchy", or "numbness", or "pain" or "tingling". When you name your feelings, feel them carefully and notice their changes, although it is difficult to do at first. When they leave, go back to the next breath.