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Draw a dot on the sheet, hang it at a distance of 2-3 meters from you, sit in a pose that you can, best of all lotus. And now look at the dot. Focus on your breathing, it should be light, long, deep and even. Hands on knees. You will learn to sit like this for at least 2-3 hours in a row, and you will be able to concentrate on something useful. The leaf should be at the level of your face, you can slightly higher.
Qigong Kim Kang Meditation Technique.