Meditation is a practice where an individual uses a technique- such as mindfulness, or focusing their mind on a particular object, thought or activity - to train attention and awareness, and to achieve a mentally clear and emotionally calm and stable state.

How to learn to meditate?
In mind fullness meditation, we are learning how to pay attention to the breath how it goes in and out , and notice when the mind wanders from this task . This practice of returning to the breath builds the muscles of attention and mind fullness .

Those breathing exercises can also help you control emotions related to your past . Some psychologists have called this developing '' mindsight ''
What is the benefits of meditation;
1- Understand your pain
2- Lower your stress
3- Connect better
4- Improve focus
5- Reduce brain Chatter

How to meditate
1- Find a calm and quiet place to sit in.
2- Set a time limit and if you are beginner five to ten minutes are enough to start with .

3- choose the way you can sit stable for a while and notice your body .
4- Follow the sensation of your breath as it goes in and as it goes out .
5- inevitably your attention will leave breath and goes to other places . When you notice that - in a few seconds , a minute , five minutes - simply return your attention to the breath .
6- be kind to yourself wandering mind and don't judge yourself or obsess over the contents of thoughts you find yourself lost in . Just come back .
7- That's the practice . You go away , you come back , and you try to do it as kindly as possible.
8- when you're ready , gently lift your gas . Take a moment and notice any sounds in the surroundings . Notice how your body feels right now . Notice your thoughts and emotions .