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.

你找到了一个安静的空间，请你根据以下的步骤来做。

1.找一个舒服的姿势坐着。不一定要盘腿坐。你也可以坐在椅子上，把你的脚放在地上。只要确保你可以不动的坐上几分钟。

2.将你的闹钟设定5分钟，然后闭上你的眼睛。

3.开始关注你的呼吸。感觉起来怎么样？是慢还是快？是深呼吸还是平缓的？注意到你的胸部和肚子都跟着你的呼吸起伏。

4.完整的去体验你的呼吸，试着不要去控制它。当你注意到你的意识跑掉了，温柔地再把意识带回你的呼吸。一直这么做直到你的闹铃响。

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