Now, I'm going to show you a sitting meditation. Sitting meditation is calming down the mind and the body. This is a good idea to practice in some place, in place that is calm, with less distraction. The Shaolin monks when we were practicing marital arts, we would like to go inside a forest or inside a mountain because there's no distraction there, and the air is clean. So you want somewhere where the air is clean. You don't want to be meditating in front of a trash can, 'cause that's going to bring the bad air inside your body, that's going to lose your distraction. So now, I'm going to show you a sitting meditation. Ok, there's many ways you can perform sitting meditation, ok, you could fold your legs like this, or you could what we call a lotus, which is holding up both legs like that, ok? So I'm going, for the purpose of performing nice, for making it it easier for people to learn, I'm just going to cross my legs. For males, like that, for females, the complete opposite. Ok, so, I show you sitting meditation. Ok, you can put your hands, close your eyes, inhale, exhale through your noses. And most people could do it for 15 to 20 or 30 minutes. Shaolin monks we sleep this way, we sleep while we are meditating. Ok, and of course you can also put our hands like this. Ok, so this builds up the calmness and peacefulness so you're not distracted. The main focus of this exercise is to get rid of all of the distraction from the outer world, so you sitting one, and becoming calm and peacefulness within yourself and your surroundings.