1.Sit cross-legged with your waist straight and your head slightly raised.

Slowly place your hands

on your knees or thighs. Close your eyes and relax your tongue. Feel the inhale and exhale.
If you have other thoughts, it's normal. Don't add any emotion to it. Slowly bring your attention
back to the breath, fully feeling the breath in and out.
2. Body scan
Find a quiet place and lie down on your back, face and body up, on your side, with your stomach
rolled up, or in a sitting position, as long as it feels comfortable
When you feel it, just feel it, then feel it, know it, accept it. Your shoulders may feel a little heavy,
but that's okay. Our stress tends to be there. Just relax and feel it
3. mindfulness
Sitting on the ground, like the top of the head has a thread to carry their own; Or lie on your back
with your hands at your sides, legs slightly apart and hands away from your body.
Be aware of the sounds around you and the thoughts in your head, don't search for them, just be
aware of them, don't pay attention to them, just know that they exist, the thoughts need to be
corrected. If you feel confused or your mind is wandering, breathe normally and focus on your
breath
4. Keep practicing
Find a quiet place, sit still, lie down, or sit down, the key is to relax, if you sit down, put your
hands on your lap, close your eyes, and feel the moment. Don't think about them if you have
thoughts, don't listen to them if you have voices, just be in the moment, focus on your nose or
your stomach or your chest, where it feels stronger when you breathe. Try a few long inhales,
breath-holds, and exhales, then breathe normally, feel the moment, and focus on the breath.
5. Accept Yourself
Find a quiet place to sit, straighten up, then relax, upright and not tight. Then gently place your
hands on your legs, close your eyes, relax your body, and focus on your breathing. Feel your
breath. If there are thoughts or external sounds in meditation, accept them and deliberately feel
them. Focus on your breath and feel the fluctuations of your breath and body. If you feel a slight
itch, pain, numbness in your body, feel them, accept them, and then bring your attention back to
your breathing. Feel your breath. Throughout this process, focus as much as you can on your
breath, accepting all thoughts, feelings, and things that are in the moment, being in the moment,
being in the moment.
6. Get into life

Find a quiet place to sit, straighten up, then relax, upright and not tight. Then gently
place your hands on your legs, close your eyes, relax your body, and focus on your
breathing. Feel your breath. And then you do a body scan from your feet to your
head, from your head to your feet, and if you don't feel them, you can slow down
and stay, and feel them, and if you still don't feel them, no feeling is a feeling. Then
focus on your breath and be in the moment. No matter how long you've been
meditating, thoughts and sounds are normal. Just bring your attention back to your
breath and feel the present moment. At the end, wiggle your fingers and feet and
feel the moment. Slowly open your eyes and feel the room.
7.Summary of Meditation

Meditation is a long-term process. I hope you will take a few minutes, no matter how
long and busy you are, to sit and meditate and feel in the moment. Slowly apply
meditation to your life. Slow down, feel life, feel the present moment. Later you can
practice a chapter with emphasis, or you can practice a chapter based on the
situation and needs, feeling the present moment and embracing what is there.