Look up at the eyelids, eyebrows, forehead and scalp (about 8 seconds), slowly close your eyes, then take a deep breath, hold your breath for three seconds when you inhale fully, then exhale, close your eyes, let your eyes relax, let your body relax, and imagine that all your strength has evaporated, and the strength of your body, hands and feet has evaporated.

Imagine, the whole body is light, the body is floating, floating in a large safe and comfortable white cloud, and at the same time feeling soft, comfortable and relaxed, and consciously entering a state of deep relaxation.

Precautions for meditation:

1, breathe. Try to use abdominal breathing when meditating. Abdominal breathing can be divided into two types: forward breathing, that is, gently expanding abdominal muscles when inhaling, as deep as possible, and then contracting muscles when exhaling; Reverse breathing is in the opposite order to forward breathing. When meditating, use your nose when inhaling and your mouth when exhaling, and move slowly and deeply.

2. Duration. The best time is 10~20 minutes, and the brain can get a good rest. If you meditate before going to bed, you don't have to stick to the length of time, so you can fall asleep naturally.