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Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated: 1 00:00:00,000 --> 00:00:16,000 Take three minutes and five minutes. Just sit down. I tell you my secret. 2 00:00:16,000 --> 00:00:23,000 So everybody, you can do it by following me. Just say you can sit back. 3 00:00:23,000 --> 00:00:29,000 Don't sit back in this way. Sit back like this. 4 00:00:29,000 --> 00:00:34,000 You can either sit in the edge of the chair like this. 5 00:00:34,000 --> 00:00:41,000 As a person who has meditated for a long time, then you are able to sit like this for a longer time. 6 00:00:41,000 --> 00:00:47,000 For most of the people, your spine is weak. So you don't do it this way. 7 00:00:47,000 --> 00:00:50,000 So sit it way way back. 8 00:00:50,000 --> 00:00:58,000 The tailbone almost touches the triangle of the end of the chair. Right over here. 9 00:00:58,000 --> 00:01:00,000 Sit back like this. 10 00:01:00,000 --> 00:01:06,000 And put your hands like this. It doesn't matter. Just put it here. 11 00:01:06,000 --> 00:01:10,000 Have your fingers slightly open. 12 00:01:10,000 --> 00:01:16,000 And touch the thighs. 13 00:01:16,000 --> 00:01:23,000 Then now, draw your chin back a little. And you don't close your eyes yet at this moment. 14 00:01:23,000 --> 00:01:29,000 Otherwise you don't see me. 15 00:01:29,000 --> 00:01:35,000 Draw your chin just a little bit like this. Make it stretch. 16 00:01:35,000 --> 00:01:37,000 Good. Upward. 17 00:01:37,000 --> 00:01:43,000 And then on purpose, you have your shoulders. You pull your shoulders down on purpose. 18 00:01:43,000 --> 00:01:48,000 And then look at me. You pull it down. And you hold it. 19 00:01:48,000 --> 00:01:53,000 Very, very tight. Just a little bit resistance there. You feel that. 20 00:01:53,000 --> 00:01:57,000 You just keep that posture and hold it like this. 21 00:01:57,000 --> 00:02:05,000 And then focus on your lower dantian. Breathe gently and deeply. 22 00:02:05,000 --> 00:02:20,000 Anytime when you have anxiousness, when your mind takes off, you just continue to bring your focus back to the lower dantian. 23 00:02:20,000 --> 00:02:25,000 If you feel there's any attention, now at this point you can close your eyes. 24 00:02:25,000 --> 00:02:31,000 If you feel any attention in any part of the body, except the shoulders, 25 00:02:31,000 --> 00:02:44,000 you let go. For instance, your stomach and your chest and your anna, your thighs and your butt and your knees. 26 00:02:44,000 --> 00:02:49,000 But the fingers stretch open a little bit, right? Like that. 27 00:02:49,000 --> 00:02:57,000 You just keep pulling your shoulders down like that and have your chin pulled up. 28 00:02:57,000 --> 00:03:03,000 When you hold this posture, when you hold it for three minutes now, in silence. 29 00:03:03,000 --> 00:03:11,000 Anytime when you feel your mind takes off, you bring your attention back to the lower dantian. 30 00:03:11,000 --> 00:03:40,000 You don't need to argue. Just say, you gotta bring it back. That's it. 31 00:03:40,000 --> 00:03:47,000 Thank you. 32 00:04:10,000 --> 00:04:17,000 And keep pulling your shoulders down and hold it still there. 33 00:04:40,000 --> 00:04:47,000 And keep pulling your shoulders down. 34 00:04:47,000 --> 00:04:54,000 And keep pulling your shoulders down. 35 00:04:54,000 --> 00:05:09,000 And keep pulling your shoulders down. 36 00:05:09,000 --> 00:05:32,000 And keep pulling your shoulders down. 37 00:05:32,000 --> 00:05:39,000 And keep pulling your shoulders down. 38 00:06:02,000 --> 00:06:21,000 Alright, now you can let go with the shoulders. 39 00:06:21,000 --> 00:06:36,000 Like go with the neck. Relax your spine. And that's it. Take a deep breath, rub your hinge and massage your face. 3906

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