There are various practices that can help maintain a healthy mind, including journaling, exercise like yoga and fishing, and relaxation techniques such as meditation, visualization, and mindfulness. Although these practices are interrelated, each one focuses on different aspects of mental well-being.

Journaling (写日记）is a therapeutic exercise that involves the act of writing down one's thoughts, feelings, and experiences, which can serve as a powerful tool to relax and declutter the mind (Thought | Bullet Journaling - A Tool More for Meditation than Productivity). The act of writing can be meditative (Meditation | Mindful Journaling to Discover My Ideal Future Meditation). It allows us to articulate our worries and concerns in a tangible form, making them easier to understand and manage. This process can also shift our perspective from focusing on stressors to engaging in self-reflection and finding solace in the act of expression.

Meditation (冥想） is a broad term that includes various techniques designed to promote relaxation, build internal energy, and develop qualities of life such as concentration, compassion, self-love, patience, kindness, generosity, and forgiveness. A particularly ambitious form of meditation aims to achieve effortless, sustained, single-pointed concentration to experience an indestructible sense of well-being while engaging in any activity. Based on the focus areas, there are several variations of meditation.

• Concentration meditation involves bringing your attention to one thing, such as an object, breath, or mantra. This style of meditation requires you to focus on your chosen object throughout your meditation and bring your awareness back to it every time it wanders. Concentrating on your breath is the least effortful way to practice being in the present moment.
• Transcendental meditation is a structured form that involves silently repeating a manifestation mantra to enter a state of "pure awareness."
• Zen meditation, or Zazen, is a style of spiritual meditation rooted in Buddhist tradition. It involves cultivating a state of awareness and attention by focusing inward.
• Loving-kindness meditation is a type of meditation that increases compassion, forgiveness, self-acceptance, and a deeper connection to others and yourself. It's perfect for anyone struggling with negativity, regret, or resentment.
• Chakra meditation uses techniques that focus on opening and balancing a single or multiple chakras. This often involves the use of affirmations and visualization techniques.
• Body scans are a fantastic tool for encouraging mindful awareness of your physical body. Start by bringing your awareness to one part of your body and notice any sensations going on for you there without judgment. Continue moving through each part of your body until you have "scanned" the whole body.
• Progressive muscular relaxation is a technique that can be used to relax the body. If you suffer from tension and tightness, this technique might be perfect! Like a body scan, run through each of your body parts, but with this technique, you squeeze the body part as hard as you can before allowing it to relax completely.

Visualization（观想）is a specific form of meditation that invol creating mental images. It is often used to envision a particular outcome or scene, typically something peaceful, calming, or inspiring. Visualization can help foster relaxation, mentally rehearse a desired outcome, tap into the subconscious, and prepare for a particular event or promote healing.

Mindfulness (正念） is a practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.  People like Eckhart Ttolle called the state as "state of being." It can be cultivated through meditation, but it is also a standalone practice that can be applied to any activity. It emphasizes living in the present moment and acknowledging one's thoughts and feelings without attaching judgment to them.

Each practice serves its own purpose in improving mental health, enhancing self-awareness, and promoting overall well-being. additionally, we can do.

A few years ago, my mom and I discussed starting a project to write articles together because we both love writing. She suggested we write about TV, "it looks like TV has changed our lives a lot." Unfortunately, we never finished writing this article as my mother fell sick. Since then, I've been thinking about working on the article alone and dedicating time to finish it.

Now, look around our house. We have TVs in almost every room, even the bathroom! This is not to mention TVs have even extended to our computers, laptops, iPads, and iPhones. However, when I was a child, TV was not very popular. The first time I watched TV was with my mom in her office, where people crowded around a public TV to watch shows. My mom didn't take me to watch sitcoms or movies. Instead, she took me to learn the New Concept of English. She believed it would be valuable for me in the future. I'm grateful she taught me English, allowing me to travel to a new country thousands of miles away and live there for almost 20 years. The place has become my new home, and I enjoy speaking English daily. It's opened up a new world. I'll never forget sitting in front of a small TV with my mom and listening to English.

Another memory is when my dad got a quota at work to buy a black and white TV. We purchased a bland white TV, which stayed in our home for almost 10 years. We watched many TV shows, some from our internal network within our living community. Looking back, the shows could have been better made, but it didn't matter to me that time. The stories were terrific. We watched, enjoyed, and followed them. That was my childhood.

I have a vivid memory of the time when everyone in my neighborhood was watching a Japanese cartoon, and I realized that my neighbor had a color TV. It was a beautiful sight to see my favorite character adorned in colorful clothing. However, my family could not afford a color TV back then. That experience taught me an important lesson: we can't always have what we want. We have to work hard and earn it and appreciate everything we have at present. Television has the power to connect people by reflecting our true selves.

I'm a fan of big TVs because they give me a cinematic feeling or experience. I once bought a big TV for almost $4000, now worth just a few hundred dollars, but I enjoyed it while I had it. Big TVs are no longer a luxury for many people.

Video media is taking up a lot of our time and attention. Computers, iPads, and smartphones have extended the TV experience. We watch YouTube videos for 6 to 7 hours daily, connecting with people and hearing their stories. I even share my videos with my sons, who live far away, to tell them my stories and connect with them.

TV is not just an object; it's a world that connects us with others. All these memories are sweet and memorable. TV is so impactful because we love visuals and stories, and watching it gives us a sense of satisfaction. I am writing this in memory of my mom, whom I love as always.

October is National Breast Cancer Awareness Month, and October 13th is Metastatic Breast Cancer Awareness Day. It is a crucial month to focus on breast cancer prevention by reminding ourselves to maintain a healthy lifestyle. This includes taking care of our body, mind, and spirit, such as consuming a balanced diet, building meaningful connections, engaging in regular exercise, reducing harmful exposures, reducing harmful exposures, obtaining quality sleep, and fostering a healthy mind with relaxation breaks involving meditation, mindfulness practice, and visualization.

Maintaining a healthy lifestyle involves exercising regularly and achieving a daily step count of at least 6,000 steps, eating a balanced diet, consuming more than 20 varieties of colorful, anti-inflammatory, plant-based foods daily, and taking essential vitamins our body needs, such as Vitamin D+K. A plant-based diet is highly recommended, where two-thirds (2/3) of our food intake should come from plant-based sources like vegetables, whole grains, legumes, fruits, nuts, and seeds. In addition, you can also include plant-based proteins like tofu. The remaining one-third of your diet can consist of organic meats, with a focus on fish. 

We also need a healthy mind that lets go of negative thoughts to enjoy every moment in peace and happiness. A helpful visualization technique is to imagine a stream of cooling water washing out any sick cells from the body. Another visualization is to visualize the sun shining through the body and taking away any disease or discomfort. You can also imagine a bright light illuminating every part of the body and getting rid of any dark spots. All of these visualizations can help promote positivity, vibrancy, and eliminate disease.

It's equally important to prioritize regular breast cancer screenings and physical examinations to detect any potential health issues early on. Following these steps can lead to a healthier and more balanced lifestyle To reduce our risk of developing breast cancer. For additional reading, check out our book summary of "Six Months to Live, Ten Years Later" by Suzanna Marcus. 

Incorporating exercise into our daily routine can have a profound impact on our health and well-being. 30-minutes is  manageable time frame that is enough to elevate our heart rate, strengthen muscles, and boost your mood through the release of endorphins. Whether it's a brisk walk, a cycle around the neighborhood, or a quick gym session, the benefits of this daily commitment can include improved cardiovascular health, better sleep quality, and increased mental clarity. Making this small investment in your day can lead to significant, long-lasting health benefits.

Check our 30 Minutes Exercise at Home YouTube Play List and start your exercise today.