Song Daesung, a Won Buddhist Minister, created Shipsang Meditation inspired by ten biographcal pictures of Venerable Sotaesan, the founder of Won Buddhism, which characterizes the important points in his life. It contains standing meditation, moving meditation. Song Daesung came to complete this moving meditation under the auspices of Jungdo Retreat Center in Korea with the encouragement of Venerable Chwasan, the Head Dharma Master of Won Buddhism, who named this practice Shipsang Meditation.
Circle Gymnastics Circle Gymnastics is a program developed as a warm-up exercise for Shipsang Meditation. Circle Gymnastics is so named because you make circles when you perform every movement here. Like Shipsang Meditation, Circle Gymnastics are also really simple, so anybody can easily learn the movements. The purpose of this exercise is to maximize the flexibility of the muscles and the mobility of the joints, and to relax the body to increase the effectiveness of Shipsang Meditation.
Circle Gymnastics' Routine
1. Rotating Ankles - Stand on the balls of your feet and rotate your ankles. First the left foot, then the right foot.
2. Rotating Knees - Put your legs together, put your hands on your knees and move your legs from left to right. Then stand with your feet shoulder-width apart, with your hands on your knees. Bring your knees together and then back out.
3. Rotating the pelvis - Stand with your feet shoulder-width apart. Put both of your hands on your hips and rotate your hips slowly.
4. Rotation of the back - Bend at the waist to an angle of 90 degrees and extend your arms to the sides so that they are parallel to the floor. Then touch your left hand to your right ankle, and then your right hand to your left ankle.
5. Rotating shoulders - Make big circles with both of your arms at the same time.
6. Head Rolls - Slowly roll your head in a counter clockwise direction.
7. Body Rotation - Bend over at the waist, let your arms hang down, and rotate your torso at the waist.
Shipsang Meditation's Routine
Shipsang Meditation is mostly used in Won Buddhist practice, but it can also help other people build their character and realize themselves. Therefore, we can spread Shipsang Meditation and encourage its practice in private institutions and groups under the name of Ten Stages of Moving Meditation.
Shipsang Meditation (Ten Stages of Moving Meditation)
1. The aspect of raising questions while looking at the sky (Entering the Great Way)
2. The aspect of praying on the Sambat hill
3. The aspect of ascetic practice in search of a teacher (Great Endeavor for Enlightenment)
4. The aspect of deep meditation by a river (Deep Absorption)
5.The aspect of great enlightenment at Norumok (Great Enlightenment)
6. The aspect of erecting a dam at Youngsan (Wholeness of Spirit and Body)
7. The aspect of receiving the dharma authentication from the realm of Truth through “bloody fingerprints”(Death without any regrets)
8. The aspect of the formation of the Dharma at Mt. Bongrae (Great Preparation while Resting)
9. The aspect of spreading of the dharma at Sinyoung (Compassionate Teaching)
10. The aspect of entering Nirvana in 1943 (Union with the realm of Truth)
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| 1. The Aspect of Raising Questions While Looking at the Sky. |
| Ponder on the truth by looking at the sky |
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| * Video | 100k | 256k | |
Stand with your toes pointing forward. If you stand with your toes pointing outward, your knees will be spread. If your knees are spread, your buttocks will stick out. If your buttocks stick out, your back will be bent. If your back is bent, your chin will stick out. If your chin sticks out, you will not only look like a person with a serious illness, but also your spirit will be scattered. Therefore, like all the other gymnastics and martial arts which have as their purpose the refined attunement of physical and spiritual energies, you have to stand straight before you start these exercises. In this posture, leave your weight on your right foot and move your left leg out slowly. Stand with your feet shoulder-width apart and then balance your weight on both feet evenly. Relax your shoulders and let your arms hang loosely at your sides. Cross your arms in front of your stomach and raise them to your forehead. Look at the sky and move your arms outwards in a circular motion. Repeat between 6 and 12 times. (Refer to the pictures)
When you raise your arms, you exhale through your nose and as you lower your arms, make the following sounds in this order: Ssss…[Wood, which relates to the Liver] Hhhh…[Fire, the Heart] Hooo…[Earth, the Spleen] Heee…[Gold, the Lungs] Choo…[Water, the Kidneys]. When you exhale, you release stale air by contracting your stomach muscles and your sphincter. Breathe in fresh air through your nose with your lips almost touching and with the tip of your tongue placed behind your front teeth. Breathe with your diaphragm. In the beginning, concentrate on making the sounds as you do the movements. As you improve, concentrate less on making the sounds, and let them come out naturally. Determine the number of repetitions based on your own capacity.
Try to let the energy flow from your palms, through your arms, to the internal organs. Then concentrate on each internal organ as you say each corresponding sound. Imagine you're getting rid of toxins as you're breathing out. Imagine that you are cleansing yourself through this breathing.
The tone of a person's voice, the movement of their vocal chords, and the flow of the air when they breathe, are all indicative of the state of the person's mind and body. This breathing method, which uses vocal chords, was invented to help the mind and body work together properly. Through this method you can get rid of germs in the body, and consume fresh air, which allows you live a long life. This method of respiration is called Dong-Ui Bo-Gam and its effectiveness has been proven for 1,300 years. |
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| 2. The Aspect of Praying on the Sambat Hill. |
| Attain mental concentration by praying with all your heart. |
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| * Video | 100k | 256k | |
Stand with your feet shoulder width apart, with your palms facing forward. Lift your arms in a large circular motion and join your hands together over your head, then slowly lower your joined hands to waist level. Repeat 5-10 times.
Inhale as much as you can when you lift your arms and exhale through your nose when you lower your joined hands.
Imagine that the truth in the universe and the good spirit of the world fill your mind and body. Try to fill yourself with sacredness and mercy. Always be eager for the truth.
You will have a strong will by getting rid of fear and uneasiness. You can concentrate. You will feel refreshed by breathing in clean air and it will make you calm. You won't do rash things or act in a blind manner. You can put things in order when you deal with your mind and body. |
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| 3. The Aspect of Ascetic Practice in Search of a Teacher |
| Practice hard in order to find the true teacher. |
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| * Video | 56k | 256k | |
Bend your knees a little and stand straight with your arms hanging down. Vibrate your body by bouncing with your knees.
Relax your shoulders and back, and shake for about one minute. Then relax your arms and shake your wrists for 2 minutes so that warm energy in your head can descend. If you need more stimulation, shake your head to the left and right, or shake your neck. You can also jump a little bit. If you are either a beginner or someone who is weak, shake gently and consistently. Shake for about 3 minutes and then stop gradually. Stop for a while until the energy in your body calms down.
Breathe in and out through your nose mostly, and once in a while, breathe out with your mouth. In this case, you can use any of the formerly mentioned six sounds.
Try to let go of everything you have. Cleanse yourself completely by emptying your mind.
By relaxing all the parts of the body, this will help you get rid of stress so you won't have a nervous breakdown. This will prevent you from getting geriatric and chronic diseases. While you practice this, you get rid of warm energy in your head. You won't feel heavy in the chest. This will also increase your memory and the circulation of your blood. |
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| 4. The Aspect of Deep Meditation by a River. |
| Achieve samadhi (entering the state where your mind concentrates completely) by practicing a mind absorbed with big questions. |
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| * Video | 56k | 256k | |
Stand straight with your feet shoulder width apart. Do not tilt your head to either side. Pull your chin inward, imagining that you have put something on top of your head. Try to make your neck straight so that the energy will flow from your head to your body.
Stare at your nose through half-closed eyes. Try to relax both of your cheeks so that there won't be any wrinkles between your eyebrows. Close your mouth, but do not clench your teeth hard, so that the energies will go to the brain smoothly. Touch the roof of your mouth with the tip of your tongue, which is the bridge between Rim Meridian Channel(a meridian channel located at the center of the back of the human body) and Dok Meridian Channel(a meridian channel located at the center of the back of the human body) so that the energy circulate very well along the spine, and make a lot of saliva in your mouth.
Stand straight with your back aligned and your chest collapsed a little bit, so that the warm energy in your head and the suffocating feeling in your heart can descend smoothly. Let the poisonous energy flow down by straightening your back gently.
Stand straight so that your weight will flow down to your legs instead of putting any weight on your back. Raise the pressure in your stomach by contracting and lifting your buttocks and the perineal region so that governor vessel can flow strongly and freely. Stick your stomach out a little bit and let the descending energy communicate with the ascending energy freely.
Let the energy flow down by relaxing your shoulders and your elbows. Let your arms hang loosely at your sides and do not move your arms.
Bend your knees a little bit so that they won't be stiff after standing for a long time. Stand straight with your feet at a comfortable distance apart. If your feet are too far apart, it places unnecessary strain on your legs. If your feet are too close together, you might feel unstable. Contract your thighs while you're standing with your feet parallel to each other, so that you can strain your abdomen.
Breathe in and out naturally. Do not use any unnecessary force when you breathe. If you have proper posture by relaxing your body and mind completely, you will naturally breathe in stronger and longer. You should breathe out weaker and shorter, so that your breath will fade away.
Even though the stability of your breathing influences the stability of your mind, it doesn't necessarily mean that the length of your breathing is proportional to the stability of your mind. That's why you shouldn't make mistakes by trying to use any unnecessary force when you breathe. Just try to remember that your breathing will get stable if you have proper posture and a stable mind.
Put all your strength on your abdomen without getting distracted by outside influences. When you get distracted, try to gather the energy to your abdomen. When you do this, try to concentrate and to be consistent as if a cat had an eye on a rat, or a hen was sitting on its eggs.
If you concentrate on your abdomen and swallow saliva from your salivary glands, the fire and water in your body will balance each other. In consequence, the color of your face will get brighter, your energy will get stronger and you will live longer. If you concentrate your mind and body on your abdomen, you won't get distracted easily, so that you can get rid of all distracting thoughts in your mind. Also, the stifling sensation in your chest will go away due to the influence of fresh energy from the water in your body. This is good for both your body and mind. |
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| 5. The Aspect of Great Enlightenment at Norumok. |
| The sun of truth rises by achieving Great Enlightenment. |
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| * Video | 56k | 256k | |
Stand straight with your feet a little more than shoulder width apart. Extend your arms to the side so that they are parallel to the floor. Bend over at the waist and form a big circle with your arms and hands. Your hands should be at ankle height. Lift both of your arms to your chest. When you do this, imagine that you're lifting something heavy.
When your hands are at chest level, your palms should be facing the sky and your fingers should be pointing inward. Stretch both of your arms over your head as you rotate your hands away from your body. While you perform this movement, flex the muscles in your legs, back and shoulders. When you stretch your arms, try to stretch slowly. Stay for 1-3 seconds with your arm stretched as you stare at the sky.
Then lower your arms to your sides and relax your shoulders and arms. Again, lift your arms to chest level, with fingers pointing inward. Raise your arms 90 degrees, so that your fingers are pointing at the sky. Let the fingertips point to the sky strongly and stay like that for about 1-3 seconds. Then relax your arms by rotating your hands so that your palms are facing outward as you push your arms away from your body. Relax your arms, bend your waist, and lower your arms. Repeat between 5 and 10 times.
When you lift your arms, breathe in softly. Breathe out when your lower your arms. As you lift your arms, imagine that you are lifting a big circle to your chest. Breathe in slowly. When your arms pass the collarbone, stop breathing slowly and then stretch powerfully over your head.
Breathe out when you relax your shoulders and lower your arms to your sides. Breathe in when you lift your arms to your chest. Stop breathing in when you extend your arms to the side. Breathe out comfortably when you lower your arms again and bend your waist.
Suppose that the circle you made with your arms is the sun. Imagine that when you lift the sun in your arms, it is brightening all the world.
Get rid of fatigue effectively by consuming oxygen through deep breathing. This is good for blood circulation. It's also helps prevent gastro-intestinal disorders. It helps the blood flow well, strengthens your back and shoulders, and straightens poor posture.
When you lift your arms high, your energy will run through your chest and stomach. It helps to cultivate your spirit and leads the energy to spread evenly to the internal organs.
When your practice these movements, open your mind so that you can turn negative thinking into positive thinking. By doing so, your life will be full of energy, infused with hope and confidence. |
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| 6. The Aspect of Erecting a Dam at Youngsan. |
| Renew your body and mind by practicing Wholeness of Spirit and Body. |
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| * Video | 56k | 256k | |
Stand straight with your legs a little more than shoulder width apart, knees slightly bent. Straighten your back and place both of your fists at your sides. When you do this, try not to let your elbows stick out. Then stretch your arms and hands forcefully.
Make sure that your upper body does not lean forward. Lift your hands slowly in front of your body and when your hands are at shoulder height, stop lifting them and straighten your knees. Relax your arms, rotate your hands so that the palms are facing down and let your fingertips face down. Lift your hands slightly, so that they are at face level. Make your palms face away from your body and let your fingertips face up, and lower your arms very slowly.
Turn left, bend your left knee while keeping your right leg straight. Stretch your arms and fingers to the utmost at your sides. Lift them slowly in front of you. When your arms reach shoulder height, face forward. Relax your wrists and arms and lift your arms to the height of your face. Relax your arms completely and make your palms face away from your body and lower them.
Turn right, and repeat the same movements. Then lightly hit your body thoroughly with a loose fist. The order is: left arm, right arm, chest, sides, back, legs, and abdomen. When you hit your arms, work from the wrist to the shoulder. Strike joint areas rhythmically. When you hit your legs, hit the outside first, then the inside, back, and front. When you hit your stomach, stick your stomach out a little bit and hit it as if you are beating a drum. For the final touch, lightly hit your stomach in a circular motion with both of your hands.
Position yourself as if you were riding a horse and breathe in sufficiently. Then stop breathing in as you stretch both of your arms forcefully and lift them to the height of your shoulders. Lift your hands to the height of your forehead as you breathe in gently. When you lower your arms, breathe out gently. Breathe in the same manner as you repeat the motions while turned to the left and right.
When you hit yourself lightly, breathe in and out gently so that the part of your body which is being patted gets stimulated while you are relaxing your body.
Imagine that you are lifting a big rock and putting it in the sea. Imagine that you put soil on the rock and pat it as if you are making a mound.
Lifting a rock strengthens your lower body, and cures and strengthens your lower back. It also helps the clogged up energy in your arms flow smoothly, making your body warm, so that your body builds inner strength.
Hitting yourself lightly is good for neuralgia, arthritis, poor blood circulation, indigestion, constipation and diarrhea. It makes you feel fresh and vivid. In addition, you will have the courage to stand up for justice by building concentration and confidence through practice. |
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| 7. The Aspect of Receiving the Dharma Authentication from the realm of Truth through “Bloody Fingerprints”. |
Maintain the enlightened mind of the saints that sacrificed themselves for all people.
Cf. Bloody fingerprints: In the beginning stage of Won Buddhism, the nine disciples of Venerable Sotaesan, the founder of Won Buddhism, upon his request agreed to offer prayer and sacrifice their lives for all sentient beings. When the day arrived, all nine disciples pressed their bare thumb on a sheet of white paper, yet bloody fingerprints started to appear. This was the sign from the realm of truth not only approving the sincerity and devotion of the nine disciples, but also approving the establishment of Won Buddhism. |
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| * Video | 56k | 256k | |
Stand straight with your legs a little more than shoulder width apart. Put your hands together in front of your stomach and lift them over your head. As you lift your hands, follow your hands with your eyes.
Tense your hands, shoulders, and legs while you have your hands over your head. Then stick your buttocks out and slowly bend over at the waist. Also stretch your hands out as far as possible. Try to follow your hands with your eyes at all times.
When your hands touch the ground, keep your upper body still and drag your arms toward your body slowly. Stand up, relax, and put your hands together as you lift them to your stomach. Then let your fingertips point upward as you start the movements again. Repeat between 5 and 10 times.
When you lift your hands from your chest, breath in. When your hands are stretched over your head, stop breathing in. Breathe out again when you bend at your waist and both of your hands almost touch the ground. Breathe out when you lift your hands to the height of your stomach. When your lift your hands again from your stomach to over your head, breathe in slowly.
When you practice the aspect of receiving the dharma authentication from the realm of Truth through “bloody fingerprints”, think of those who moved the whole universe with their sincere prayer. We practice the aspect of receiving the dharma authentication from the realm of Truth through “bloody fingerprints” with a sincere mind as if we were sacrificing ourselves to help others.
This posture will cure and prevent all spinal diseases and deformities, such as lumbago and sciatica, caused by unbalanced hips and different leg lengths. It will also assist in repairing nerve damage in both of your arms and shoulder blades. |
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| 8. The Aspect of the Formation of the Dharma at Mt. Bongrae. |
| Use your practice as a means to prepare yourself to help all people. |
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| * Video | 56k | 256k | |
Stand straight with your feet shoulder width apart and bend your knees a little bit. When you bend your knees, do not let your knees protrude past your toes. Relax your hips. Straighten your back as if you are sitting on a chair. Do not lean your upper body forward, backward, left or right. Try not to stick your buttocks out. Draw your chin inward, face forward.
Make a circle with both of your arms as if you are embracing the sun. When you make a circle, let your palms face your chest and relax your shoulders. Also leave a fist-sized gap under your armpits. Do not tense your elbows. However, do not lower or raise your elbows too much, which will make the circle wane. Do not bend or stretch your wrists too much. Let your middle fingers face each other. Let your thumbs point up and let your other fingers relax. There should be a 5 - 10 centimeter gap between your two middle fingers.
Make sure you do not put any unnecessary force on your knees by flexing your thighs, so as to strengthen the lower part of your body. While you perform this movement, there might be a trembling sensation in your chest and little bit of sweat on your forehead. However, stay relaxed and let the energy flow down naturally. When you feel that you are breathing naturally with your stomach by moving your abdomen, and you feel warmth inside, gradually practice a little longer.
Now, straighten your knees, bend your upper body at the waist, put your hands together and make a big circle with your torso at the waist. Do this from left to right, and then from right to left about 3 times each.
Do not breathe in a particular way. Just breathe naturally. When you practice the aspect of the formation of the Dharma at Mt. Bongrae, concentrate on relaxing and keeping proper posture at all the times.
When you rotate your upper body, breathe in, then lift up your upper body, and breathe out when you lower it.
When you practice the aspect of the formation of the Dharma at Mt. Bongrae, Reflect on all the saints and sages who practiced and taught the Great Way in order to deliver all people from suffering.
You can strengthen your knees and the lower part of your body. You can also strengthen your waist and shoulders, as well as mastering breathing with your stomach. Warmth in your stomach will embrace all of your body so that the energy of all energy channels will circulate well. Your mind will also get stronger and shine like a diamond, so you wouldn't be distracted or act foolishly. |
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| 9. Aspect of Spreading of the Dharma at Sinyoung. |
| Open the Way of Truth for others with great compassion and mercy |
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| * Video | 56k | 256k | |
Stand with your legs shoulder-width apart. Stretch both of your arms to the side and lift them over you head. Lower your body by bending your knees and lower both of your arms to the height of your chest. Hold this position for more than 5 seconds.
Spread both of your arms to the sides. When you spread your arms, make a half circle. Imagine that your stretching your energy to the sides when your stretch your arms. Stop for about 3 seconds with your arms stretched and then bring your arms back to your chest. Repeat 3 times. With your palms facing the floor, lower your hands to the height of your lower stomach. Stop there for more than 5 seconds so that your lower stomach produces new energy. Then stretch your arms forward with your palms facing away from your body, and make circles to the left and then right three times with both hands. First left to right and then right to left. Then, with your palms facing down, make circles three times from left to right, and vice~versa. When you make circles, keep your shoulders still at all times and follow your hands with your eyes.
Let your palms face downward and place your hands in front of your lower stomach. Make circles from left to right three times, and from right to left three times. When you make circles, imagine that you're gently rubbing something.
Breathe naturally when you practice the aspect of spreading of the Dharma at Sinyoung. However, when you lift your arms over your head, breathe in. When you lower your arms to your chest, breathe out. When you hold your arms in front of your stomach, breathe naturally. When you stretch your legs to the side, breathe out slowly. Breathe naturally when you stop for a while, as well as when you bring your hands back to your chest. When you lower your hands by pressing down, breathe out slowly. When you stop again, breathe naturally. When you make circles with your hands and arms at the height of your stomach, breathe out when you move; breathe in when you move your wrists. Breathe naturally when you make circles in a rubbing motion with your palms facing down.
Practice this meditation with the mind and heart that tries to help all sentient beings with great love and compassion.
The practice of Spreading the Dharma at Sinyoung is good for helping to heal suffocating sensations in your chest, nervous disorders, weakened bronchi and lungs. It also works well to alleviate pain in your neck and shoulders. The aspect of Spreading the Dharma at Sinyoung also relaxes your shoulders and lower back. |
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| 10. Aspect of Entering Nirvana in 1943. |
| Entering the Great Way of Ilwonism and uniting with the realm of Truth |
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| * Video | 56k | 256k | |
Straighten your knees as you say the command, 'Cheon'-which means heaven in Chinese. Placing your hands together, raise them to the height of your upper chest and stretch them away from your body. Spread your arms at an angle of 130 degrees.
Let your palms face up and cup your palms as if you're holding a marble in your hands. Stretch your fingers, except both of your little fingers. Point up with your little fingers. Lift your hands to the height of your ears, bend your elbows a little bit by relaxing them. When you lift your arms, try not to lift them over your shoulders. Try not to throw out your chest too much. Hold this position for 30 seconds and receive the energy of heaven.
Bring your arms toward your chest as you utter the command, 'Ji'-which means the earth in Chinese-with your palms facing down. Place your hands in front of your stomach and spread your arms at an angle of 130 degrees. Straighten your elbows, but do not flex your muscles. Stretch your palms, but don't flex your wrists. Hold for 30 seconds and receive the energy of the earth.
Bring your left foot to your right foot as you say the command, 'In'- which means man in Chinese. Lift both of your arms to the side. Then put your hands together and bring them back to your chest. Hold for about 30 seconds and imagine that you have become "one" with the universe.
When you practice inside or with a small group of people, sing 'I wish'. When you practice outside or with a big group of people, repeat 'With New Mind and New Body, Start the New Life' and say 'Thank you' to each other and finish your practice.
Breathe in and out naturally when you practice 'The Aspect of Entering Nirvana'. When you practice the movement of Cheon, lift your arms to the height of your chest and breathe in at the same time. Breathe out while spreading both arms to the side. When you practice the movement of Ji, breathe in while you draw your arms to your chest. Breathe out while you move your arms down to your sides. When you practice the movement of In, breathe in when you lift your arms over your head. Breathe out when you lower your arms and hands together. When you practice while sitting, breathe naturally.
When you practice the movement of Cheon, imagine that your body disappears into the sky by becoming a burning fire or a blowing wind. When you practice the movement of Ji, imagine that your body completely becomes one with the earth by becoming like dew permeating the deep soil. When you practice the movement of In, imagine that Cheon, Ji, and In, which drink the sky and bear the weight of the earth, are not actually separated.
By practicing the movements of Cheon, Ji, and In, you can achieve mental stability and relaxation. It's also very effective for healing high blood pressure, heart disease, headaches, nausea, nervous disorders, and insomnia. It also helps people get healthier, not only physically, but also mentally, so people will feel that "I am the universe, and the universe is me". Therefore, people become one with the universe and obtain the freedom of nirvana, which embraces the utopia in them, and transcends life and death. |
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