Want to learn to meditate!

The essentials of meditation 1. Comfortable sitting posture: The traditional sitting posture is sitting cross-legged on the floor with a small round pad under the hips. If you feel uncomfortable sitting like this, there are many other postures, such as lying on your back on your calf or in a straight back chair. 2. straighten your back: you can imagine your head hanging by a rope tied to the ceiling. 3. Take a deep breath through the nose: Fill the lungs with air, so that the abdomen and the whole chest will expand, then exhale slowly through the nose or mouth until the breathing is over, then contract the abdominal muscles and empty all the air in the lungs. 4. Choose something to watch: such as candlelight flowers or pictures, or count it every time you exhale or inhale, so that you can concentrate on your breathing, inhale slowly for five times and exhale five times. If you find yourself distracted, slowly pull your mind back and focus on breathing or the object you are looking at. When you meditate, you can concentrate on a meaningful word, such as "quietly" breathing while chanting or reading silently. At first, it is best to practice for ten minutes to an hour every day, but according to experts, even practicing for a few minutes every day will be good for your health.