Teacher Zhan Tangning teaches you: How to meditate, the benefits of meditation, and practice methods, allowing light to enter through the cracks in your heart.
I. What is meditation? What is meditation?
The word "meditation" originates from Latin. meditatioIt means "deep thinking" or "returning to the center".
However, in the Eastern context, meditation is never a mental exercise, but rather a process of...The return of the heartThe
Teacher Tang Ning often says, "Meditation is not about making you better, but about returning to your true self."
The moment you close your eyes and let your breath soften, you are actually returning to the most natural frequency of your soul. Meditation is not about emptying your mind, nor is it about escaping reality. It is a kind of...see——
See your breath, see your body, see everything flowing within you. Meditation is not about rejecting distracting thoughts, but rather...Allow distracting thoughts to pass by without being carried away.The
When you practice staying in a state of "awareness," you will discover that the self you thought you needed to work hard to correct or prove is actually perfect. This is the starting point of meditation.
It is the art of "going inward," a journey from the mind to the heart.
二、正念是什么？Mindfulness 中文意思
Many people think that "mindfulness" is abstract when they first hear the word.
Mindfulness is essentially a practice of "being aware in the present moment." Mindfulness is not about controlling thoughts, but rather...Maintain a clear awareness of thoughtsThe
When you are washing dishes, walking, breathing, or drinking water, you can be aware of the existence of your body and consciousness.
That is mindfulness. The Chinese meaning of mindfulness is "awareness" and "focusing on the present moment without judgment".
It originates from the ancient teachings of the Buddha, yet it is widely used in modern psychology.
Mindfulness training can help us reduce stress, balance emotions, and increase well-being. Teacher Tang Ning often says, "Mindfulness is the key that brings you back to your center from chaos."
You don't need to change the external world, you just need to change yourself.More complete at this momentYour world will naturally change.
The relationship between mindfulness and meditation is like...The relationship between water and wavesThe
Meditation is a way to enter stillness, while mindfulness is a way to maintain awareness.
One helps you "enter," the other helps you "continue."
III. Why meditate? The benefits of meditation
Many people ask, "Does meditation really work? What can it change?"
In fact, the benefits of meditation are never just about relaxation, but also...Let us return to the original order of life.
🌸1. Meditation's Healing Effects on Emotions
We are driven by all kinds of information, relationships, and pressure every day.
You think the world is making you tired, but actually your mind is just too noisy.
Meditation is aThe Art of RebreathingThe
When you calm down and simply watch your breath in and out, your nervous system begins to relax slowly.
Anxiety, fear, and anger will dissipate like bubbles on the surface of water, little by little. Meditation is not about suppressing emotions, but rather...See emotions without being overwhelmed.The
This is the power of mindfulness—when you are aware of everything, you are no longer trapped.
🌿2. The Healing Effects of Meditation on the Body
Scientific research shows that meditation can lower blood pressure, improve sleep, and boost the immune system.
Because when we enter deep meditation, the brain releases endorphins and dopamine, allowing the body to repair itself naturally. Teacher Tang Ning often guides everyone in her courses:“Breathing is not for survival, but for awakening.”"”
When you practice conscious breathing, your body begins to restore the flow of energy.
This flow is what is referred to as "qi" in Eastern tradition.
☀️3. Meditation for Spiritual Growth
The greatest benefit of meditation is that it allows you to...Return to the inner centerThe
At that moment, you no longer worry about the future, nor do you regret the past.
You simply exist as a whole.
It was a profound freedom, a tranquility enveloped in light.
IV. Methods and Steps of Meditation
Many beginners ask: "How do I meditate? What are the different methods of meditation?"
In fact, the method of meditation lies not in the form, but in the essence.Focus of mindThe
Here are three simple introductory meditation methods:
🌬️1. Breathing Meditation (the most classic meditation practice)
method:
- Find a quiet place; you can sit or lie down.
- Close your eyes and feel the air entering your nasal cavity, passing through your throat, and flowing into your chest.
- You don't need to control your breathing, just observe it.
- When your thoughts wander, gently bring them back to your breathing.
What should you think about during meditation?
—You don't need to think about anything.
All you need to do is be aware—be aware of your breath, be aware of your body, be aware of your existence in this moment.
🌸2. Body Scan Meditation
method:
- Start with your toes and slowly move your attention upwards.
- Feel your ankles, calves, knees, thighs, abdomen, chest...
- Every part of the body says, "Thank you, I see you."
- Let your body and mind reconnect.
This is the basic version of "Qi and Blood Breathing Meditation" often used by Teacher Tang Ning.
She said, "The body is the soul's first home. When you return to your body, you return home."
🔮3. Visualization and Meditation
method:
- Close your eyes and visualize a soft light in your mind.
- The light slowly flowed in from above your head, enveloping your entire body in warmth.
- With each breath, the light spreads a little more.
- Visualize yourself being healed, loved, and illuminated by light.
How to enter a meditative state?
The key is: don't rush to "do it," just allow yourself to slowly "enter" it.
The method of meditation is never about "control," but about "letting go of control."
V. Practice Guidelines for Meditation Beginners
🕰️1. Meditation time: 15 minutes a day is enough
Many people worry that they can't calm their minds. In fact, beginners don't need to meditate for long periods.
At the beginning, as long as10-15 minutes dailyFind a quiet moment—
When you first wake up in the morning, during afternoon tea, or before bed.
It's not about the length of time, but about "whether you can be fully present".
💭2. Common Mistakes for Beginners
- Myth 1: Meditation requires the absence of thought.
→ No, meditation is not about making thoughts disappear, but rather...Let you stop being led astray by your thoughtsThe
- Myth 2: You need to feel something immediately during meditation.
- → Don't pursue "miraculous experiences." Meditation is a process, not a performance. Myth 3: Meditation is a religious practice.
→ Meditation is not a faith, but a practiceScientific Mind TrainingThe
🌿3. Teacher Tang Ning's Introductory Exercise: Qi and Blood Breathing Method
Find a comfortable sitting position and gently straighten your spine.
When inhaling, visualize the breath of life entering the dantian;
As you exhale, let all the stress and anxiety flow out with your breath.
Continue for a few minutes, and you will feel light in your body and clear in your mind. She said, "Breathing is the bridge connecting the body and the soul."
When you practice conscious breathing, you begin to master the order of energy.
VI. Mindfulness Training and Spiritual Music
💎1. Making mindfulness practice a daily routine
正念（mindfulness）的训练，不仅仅在打坐时。
You can meditate while walking, eating, or even washing dishes.
for example--
When walking, feel the contact between your feet and the ground;
When eating, savor the taste and energy of the food;
When listening to someone speak, don't rush to respond; just listen attentively. This is "mindfulness meditation in daily life."
There's no need to shut down the world, as long asOpen your awarenessThe
🎵2. Meditation Music and Mind Frequency
Music is a bridge to entering a meditative state.
The meditation music recommended by Teacher Tang Ning is mostly based on 432Hz and 528Hz Frequency-based
These two frequencies are believed to harmonize the energy of the body's cells and the mind. You can search for these keywords on Spotify and YouTube.
👉"Meditation Music", "Spiritual Music", "528Hz Love Frequency"
Combined with breathing exercises, it helps you enter a calm frequency field more quickly.
🌸3. Extensions of Mindfulness Training
When you get used to being mindful in your life, you'll find it easier to focus.
Work is less stressful, relationships are more harmonious, and sleep is deeper.
This is the benefit of mindfulness—it turns everything in life into a spiritual practice.
VII. Teacher Zhan Tangning's wisdom on meditation: Light comes in through the crack
Teacher Tang Ning often says:
"Meditation is not about escaping reality, but about allowing yourself to exist peacefully in reality."
Meditation allows us to see that pain, anxiety, and the desire for control are actually signals that the soul wants to be seen.
When you can stop and see the unease instead of rushing to fix it, you have already begun the healing process. "Light will come in through the cracks," the cracks are not defects, but entrances.
Every perceived breakdown is the starting point of your awakening. When you begin to meditate, you don't just become quieter, but...More lucid, more completeThe
You are no longer pushed along by the outside world, but walking your own path. This is the true meaning of meditation.
It's not a skill, but a state of being.
🌕Conclusion
Meditation is not about becoming someone else, but about returning to that state of being.The truest selfThe
Mindfulness allows you to live in the present moment;
Breathing brings you back to your body;
Awareness brings you back to your heart. When you encounter yourself in stillness, you will discover:
It turns out that tranquility is not something far away, but a power you already possess.
