Basic method of meditation and breathing observation: Try meditating for 10-30 minutes a day, breathing calmly and meditating calmly. At first, inhale through the nose and exhale through the mouth, taking in as much air as possible, bulging the chest and abdomen as you inhale, and exhaling all the air as much as possible. 2 minutes later you can exhale and inhale through the nose only, inhaling calmly and exhaling gently. Ideas can be focused on breathing, imagine that the inhalation is fresh air, exhale is turbid, so that all the body discomfort inner annoyance anxiety and worry age exhale out. While breathing, while relaxing, try not to think about anything, at first may be a brain, there is a certain idea into the head, let it come naturally, and then naturally go away. Let everything go naturally, and slowly the heart may become calmer, the body becomes softer, and the mind becomes more relaxed. If you keep practicing every day, and so on, your heart will become calm and peaceful, so you won’t be afraid of anxiety, distraction, compulsion and insomnia! (The idea can be focused on breathing, imagine that the fresh air is inhaled, the exhaled is turbid air, imagine their own various diseases, discomfort and anxiety into turbid air gathered in the lungs, with the exhaled breath are expelled out of the body. Imagine yourself sitting on the grass or in the woods, while exhaling, relaxing, relaxing your mind, relaxing your eyes, relaxing your mouth, relaxing your shoulders, as if a very heavy thing on your shoulders has been lifted off. (While breathing in and out, relax, while breathing in and out, imagine any part of your body gradually relaxing). (When you slowly calm down inside yourself, you can meditate to yourself several times before the end: I become my own master, I always believe in myself, I always love myself, I focus on myself at this moment, that is, I care for myself and affirm myself. (Since then, I am more relaxed, I am more confident, I am more free.) What is in parentheses above is the self-guidance and self-affirmation of shallow hypnosis, which will increase the effect of the meditation breath-watching method. This paragraph may or may not be included in the meditation breathing observation. It is up to the discretion of the practitioner to decide. (Note: The above text can also be read softly by one person to another person, when the person reading it is doing a shallow hypnotic relaxation induction for the other person, which may be more effective.) Sitting in a quiet environment and watching the breathing is the most effective. At home, it is easiest to meditate before going to bed. At any time of the day, at any time of the day, when you are not busy, you can sit in silence for a few moments, even in the midst of the hustle and bustle of the surroundings, so that you can have a moment of inner and physical peace. It is true that “somatic exercise” is too tedious, “manual exercise” is a little bit far-fetched and tiring, “self-hypnosis” is too demanding, and it looks simple but is difficult to do. EFT (Emotional Release Therapy) is not bad, but the effect is weaker when practiced by myself.