HOW DO YOU MEDITATE FOR THE FIRST TIME?

Once you’ve found your quiet space, follow these steps:

1. Sit down comfortably. No need for a cross-legged position. You can also sit on a chair with your feet on the ground. Just make sure that you can sit in this position for a few minutes without needing to move.

2. Set your timer for 5 minutes and close your eyes.

3. Now start focusing on your breath. What does it feel like? Is it slow or fast? Deep or flat breathing? Notice how your chest and belly are rising and falling with your breath.

4. Keep experiencing every breath fully, without trying to control it. When you notice your thoughts wandering away, gently bring them back to your breath. Do this until your timer goes off.

你找到了一個安靜的空間，請你根據以下的步驟來做。

1.找一個舒服的姿勢坐著。不一定要盤腿坐。你也可以坐在椅子上，把你的腳放在地上。只要確保你可以不動的坐上幾分鐘。

2.將你的鬧鐘設定5分鐘，然后閉上你的眼睛。

3.開始關注你的呼吸。感覺起來怎么樣？是慢還是快？是深呼吸還是平緩的？注意到你的胸部和肚子都跟著你的呼吸起伏。

4.完整的去體驗你的呼吸，試著不要去控制它。當你注意到你的意識跑掉了，溫柔地再把意識帶回你的呼吸。一直這么做直到你的鬧鈴響。

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