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After eating It is recommended that you take a walk for a while to digest your food. Because it will help the stomach digest food better. Furthermore, one should realise that continuity in meditation is considered essential: better five minutes a day, every day, than two hours once a week. Who better to teach meditation than His Holiness the Dalai Lama? So, in meditation practice, the best way to get somewhere is to let go of trying to get anywhere at all. The best way is not to give it attention, notice it but don't get involved. Strict rules on silence and behavior such as avoiding eye-contact may sound very unpleasant and appear to restrict your personal freedom, but you may notice after a while that these restrictions also 'free' you of all kinds of obligations - such as needing to be sociable. I would strongly advise everyone to start with a serious course in meditation in a centre or group under the guidance of an experienced teacher, preferably at least with a few days in silence. They can provide personalized guidance and support tailored to your unique needs and goals. You have the power to achieve your goals and transform your body and mind.

Beginners with meditation often get the feeling that they can't meditate; "I meditate for a week now, and still see no change", "I can't control my mind", "My mind is only getting crazier, I cannot get rid of my problems and thoughts". If you are in silence, people don't ask difficult questions, confront you with their problems, or ask you to explain what you are doing etc. There a much less choices to be made in such an environment; enabling you to remain focussed on your own mind. In fact, other positions like sitting on one's knees or on a bench are good as well. Most importantly, reducing your alcohol intake is good. Increase the intake of foods such as vegetables and fruits that are good for the digestive system. You should reduce your intake of carbohydrates. Therefore, don’t overdo your exercise yet. People with a belly like this usually lead a sedentary lifestyle or don’t exercise much ! These positive changes signify that you’re on the right track toward a healthier lifestyle.

And besides stress This type of belly also often occurs because of not eating at the right time, eating some meals, skipping some meals, and eating too much junk food. Including eating refined flour such as rice, bread, and eating foods with a lot of sugar. Including eating foods that are low fat. It’s crucial to remain consistent with your healthy eating and exercise habits. It is recommended that you wait for your body to return to its normal state before starting to exercise. You can visualise your body as completely empty, or feel remote from the body, as if you are observing yourself from outside. So numbness and 'sleeping' legs are no problem. Keeping the knees warm may help to avoid numbness of the legs. And one of the ways that will help us reduce it effectively is by knowing what type of belly we have! I have heard occasionally of people damaging their knees while pushing themselves too hard (like can happen in intense Zen retreats) for much too long.

Without communication in the breaks, we only have ourselves to focus on, and the breaks become extended meditation sessions. Instead, focus on making sustainable changes that you can maintain in the long run. But you can try some of the following: realising that these things are so brief and come with problems attached. You can remember that past and future don't exist, there is only the here and now. There is only the here and now, past and future are imaginations. We understand this when it would be about our body: when we are physically ill and not feeling well, we simply know that we should not exert our body to the limit. Looking at the reality of the object: a body is really not much more than a bag of skin filled with bones, meat, blood etc., chocolate makes you fat and unhealthy. In general one could say that the more strict the retreat rules are, the more conducive it will be for good quality meditation. Many people discover it quickly becomes more essential and helpful than a good breakfast or 'the first cup of coffee' in the morning.

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