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 (墊子) 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 (脹大) 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.

1.The text is about _________.

A．steps in practicing meditation for beginners

B．tips on how to breathe slowly

C．the benefits of practicing meditation

D．the best way to stay relaxed

2.Which of the following can best fill in the blank?

A．Forget yourself.

B．Prepare yourself for it.

C．Avoid being disturbed.

D．Pay attention to your inner self．

3.The underlined word “inhale” in the text can be replaced by “__________”.

A．look for

B．take in

C．keep away

D．think of

4.To gain greater benefits of meditation, beginners are advised to __________.

A．do some exercise in advance

B．listen to some popular music

C．practice it every day

D．spend a long time in practicing it

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