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Essential Summary of the book

• Sit down with leg crossed
• Sit with the backbone straight up till the head
• Close the eyes with little opening to prevent from falling asleep
• Held the right hand with the left palm
• Both tip of thumbs touching each other
• Take a three long breath in and out
• Important, always feel the air sensation flowing in and out of nostril
• Important, any positive or negative thoughts come, do not add it or subtract it, just see it as just the way it is
• Important, any positive or negative thoughts come, emotionally detach from it
• start by practicing for 5 minutes, then 10 minutes, then 15 minutes, then 20 minutes, gradually increase