1. First of all, please give yourself a few minutes to experience breathing meditation (text version of the instructions is attached). Please follow the instructions and come to the breathing space. After the experience, please tell me how you feel at this moment. What changes have occurred in your heart? Mindfulness does not require you to have any foundation. As long as you set aside a period of time every day, put all expectations behind you, and patiently follow professional guidance, you can start our journey of mindfulness.

2. Then please give yourself a few more minutes to experience a "mindful eating of raisins" exercise. (Text version of the instructions is attached)

After the experience, please talk about your feelings. What changes have occurred in your heart? In fact, the practice of eating raisins can help us improve our ability to open our five senses, improve our ability to experience life, and thereby enhance our sense of happiness. From this practice, we can expand to mindful eating, which can slow down our eating speed, help us open our taste buds, and savor the wonderful stimulation that food brings to our taste buds.

3. We can slowly bring mindfulness into our lives. We can also brush our teeth with mindfulness, take a shower with mindfulness, wash dishes with mindfulness, walk with mindfulness, do housework with mindfulness, etc., to truly introduce mindfulness into our daily lives. Here, cultivate your own "seven hearts" in your daily life. Having "Seven Hearts" is not easy. It requires a commitment and enough self-discipline. It is not difficult to start, but the difficult thing is to persist. I don't know if you are willing to persist with me.

Finally, I would like to say: "Thank you, my children. You have given me the motivation to grow continuously. In the process of raising me, I have constantly surpassed myself and met a better version of myself."

1. Breathing space instructions: Choose a comfortable position, either standing or sitting. If you choose to sit, please find a comfortable place, sit down, and ensure that you will not be disturbed for the rest of the time. Choose a chair of appropriate height so that your feet can rest naturally flat on the ground. Keep your back straight, but not too stiff, your chin slightly down, your shoulders relaxed and drooped slightly, your hands placed on your sides or flat on your thighs, and your feet naturally flat on the ground. Keeping your head, neck, and upper torso in a straight line, try to imagine that you are being gently pulled upward by an invisible line. If you find it difficult to straighten your back, or if you feel discomfort when straightening your back, you can lean slightly on the back of the chair, but do not fully lean on the back of the chair. If you are not used to sitting on a hard chair, you can put a cushion under your hips. Whether leaning on a chair or sitting on a cushion, keep your head, neck, and upper torso in a straight line. If you are a long-term meditator and are used to practicing in a cross-legged or kneeling position, you can continue your habit and keep your body as comfortable as possible. Beginners who choose to practice cross-legged may cause numbness in their legs. It is recommended that beginners choose a natural and appropriate sitting posture. If there are special circumstances such as injury, illness, pregnancy, etc., you can choose a suitable posture. Please keep yourself awake during concentration training, and try to relax yourself during bedtime exercises. You can follow the instructions and choose to close your eyes, half-close your eyes, or open your eyes, but you should maintain a fixed gaze. If the audio guide prompts you to close your eyes, beginners are advised to close their eyes in order to focus on the meditation. If you accidentally fall asleep during meditation, don't worry that you will miss any practice instructions. This may be a body signal - "You need to rest at this moment." If this happens, just listen to yourself. Take a good rest for your body. However, if you are using exercises such as "improving concentration", it is recommended that you stay awake as much as possible, which will help you achieve the desired results. Sometimes, you may face the situation of "mind wandering". This is a very common situation. You only need to pay attention to where your thoughts go, and then all you need to do is to try to gently reset the thoughts that have escaped. Just pull it back, no need to blame yourself. If it's difficult, take a deep breath as this will draw your attention back to your body. In fact, the process of letting your mind wander and then bring it back is also a very important practice in meditation. As you continue to practice, you will slowly find yourself becoming more and more focused. Be aware of what you are feeling in the moment from three aspects: thoughts, emotions and body. Whatever these feelings are, maintain a non-judgmental attitude towards them, acknowledging and accepting their existence. Focus on your breathing, experiencing the entire process of exhaling and inhaling, as well as the movement of your abdomen during the breathing process. Use your breath as an anchor in the present moment, and if you get distracted, gently bring your attention back to your breath. Expand your attention from your breath to sensations throughout your body, including body posture, facial expressions, and sensations inside and outside your body. If you feel any discomfort, tension, or resistance, be aware of this area as you inhale, and then feel it slowly relax and open as you exhale. Open your eyes, prepare to end, and then move into the next moment of your life with this expanded, open awareness. It’s best to combine breathing space exercises with more established routines in your daily life. For example, you can do breathing space exercises when you get up, before going to bed, after breakfast, lunch and dinner, on your way to and from work, and during breaks at work.

2. Mindful raisin, please prepare a raisin.

The first step is to observe. Place the raisin in the palm of your hand and focus on observing it. Imagine that you have never seen this object before. Observe what color it looks like under the light, and observe the shadow bulges or wrinkles on its surface. You can also pick it up between your thumb and index finger and look at it from different angles.

The second step is to touch. Close your eyes and focus on the touch and feel of it. Feel its viscosity, temperature, hardness, is its surface smooth or rough? You can also roll it gently between your thumb and index finger and feel how it makes you feel.

The third step is to smell. Hold the raisin close to your nose for a while, take a breath and smell it. What does it taste like? You can also turn it and see if there is a subtle change in flavor.

Step 4, Entrance Slowly place the raisin to your lips, paying attention to how your hands and arms know exactly where to place it. Put it gently in your mouth without chewing it. First pay attention to how it enters your mouth, experience how it feels in your mouth, and use your tongue to explore its texture, hardness, and wrinkles.

Step Five: Taste When you're ready to chew it, take note of how and where you should start chewing it, then place the raisin between your teeth and take a bite or two to see what happens. Experience the flavors released by chewing, and how the taste changes with each chew. Let the raisin stay in your mouth for a while without swallowing.

Step 6: Swallow When you are ready to swallow, see if you can notice your intention to swallow in the first place. As you swallow the raisins, notice how the raisins pass through your throat and into your stomach, and finally notice the sensation that remains in your mouth after the swallowing action is complete.