It’s well-known that meditation ( 冥想 ) has many benefits, but do you know how to practice it for a beginner? Set a proper scene Find a space for meditation . It should be private and quiet . Make sure the temperature is comfortable . Sit on a cushion ( 垫子 ) if the floor is uncomfortable . You may play soft music if you like. Take a moment to loosen up . Remember that the goal of meditation is to relax . Loosen your clothing, remove your shoes and have a good stretch . Do your best to ease any muscle tension that might keep you from achieving relaxation . Make an effort to relax your facial muscles . Focus on your breath Sit down in the space you’ve prepared . Close your eyes and breathe . Each time you breathe in, count “one” . Each time you breathe out, count “one” . The idea is to strengthen being in the moment — the last breath doesn’t matter, and the next one doesn’t matter; only this one matters . Feel your breath inflate ( 胀大 ) your lungs and push on your diaphragm ( 隔膜 ) . Feel how sweet it is to inhale the fresh air . As you do this, your body will gradually begin to relax and all of your attention will be centered within your mind . Return to real life Once you feel fully centered in your mind, allow yourself to gradually drift back to real life . Move your fingers and toes and slowly wake your body up . Open your eyes and remain there for a few minutes until your senses come back, and then slowly stand up . Even if you can’t make it fully into your mind, you still get some benefits from it . If you want to feel better, you just need to practice . Set about 10 minutes around the same time every day and repeat this exercise.