How to Reduce Stress During University
1.
Introduction
Stress is a problem for all of the
people whenever they encounter bad situations or anxious about something which
is not happening in the future. Moreover, those people are worried about
studying, working, money, friends, family, and so on, it causes having many stresses
on daily life. We found that a lot of students are appearing the stress while
they are studying at university like some anxious are taken a place about the
future, friendship, family, and low jobs and also there are around 80% to
students. Likewise, we should understand clearly what kind of stress will affect
students? How to reduce stress while we are learning at university? Why they
receive stress during university? What factors do they get stress as a student?
Consequently, there are some possible ways of reducing stress such as doing
meditation, listening to music and having vacations.
2.
Students show about more
worries
In a researcher, some students show
more worries after they graduate from university, especially; they are getting
applying for a job. One study found that “There is that fear of having to
adjust back to life back home. I always consider what sphere do it. Do I want
to work in? How am I going to get work? Is my CV up to scratch?” This is a
problem for him which causes his mind. Additionally, in 2019, most students
feel loneliness, and they got stuck with mind-sickness estimate 38, 000 as
students UK of the university (Alex, n.d, as cited in Lawton, 2019). As well
as, if we look at some stresses which most students encounter on homework,
grades, money, roommates, and parents, the highest result is grade and it is
increased around 53% between homework is 28%, money is 13%, parents are 4%, and
roommates are just only 2% that are voting from 773 people
3.
The obstacles should be
solved by practicing meditation
Initially, these obstacles should be solved by practicing meditation
because meditation is a kind of mental mind for humanities. As well as, it
always relieves those students don’t be overthinking, and this strategy is
gotten committing around the world. Base on a researcher at the University
Massachusetts of the United Stated proves that the practicing regular
meditation can ameliorate to reduce heart disease 45 %, including blood
pressure 43%, and also, it can downgrade some cholesterol and makes a younger
age too
4.
How to do meditation
According to Mr. Chhunny Noem as a Co-Founder of
VIPASSA Training Company has demonstrated about meditation well. The first thing,
we ought to appreciate where should you accomplish it very well? The best place
is after you get up that you take to prepare your body like cleaning your
teeth, cleaning your face, and sit down around 5 to 10 minutes. After that,
before you go to sleep on the bed, we should do meditation about 5 to 10
minutes to obtain the power another day. Dose the meditator have got to know
when do you practice it? A quiet place is a place without disturbing sound you
and you should wear which clothes can make you easy. If we think about doing
this, we can be four characters to do so. For instance, doing meditation with
sitting down, sleeping, walking, and standing character is a possible way. He
added about these characters, for the sitting character, we can sit down with
closing two eyes, prepare our legs to be well, and take a right leg on the left
leg, take right hand putting on the left hand, and put it on our lap, don’t
make neck and head down and over the top, and we have to breathe long and long
through the nose and concentrate our breath until we take the peaceful mind
5.
My experience
From my experience, I used to do one
technique among four conducts that are sitting on the chair to my students in
some schools, and also, I had the results of their meditation. For example,
some of the students used to make noise in the classroom like joking, speaking
loudly, interrupting me while I was teaching them to present the lessons. After
I had practicing meditation 5 minutes before class, they feel quiet that means
they don’t make noises at the previous time. Along with, some people believe
that they change some behaviors after they have to practice it. “In the past
and now are so various, before I haven’t got meditation, I always feel
asphyxiation, stressful, and since I have been practicing on it, I know that I
feel better and reduce those pressures” (Mr. Prak Somphos, n.d, as cited in Sopeaph & Chhunny, 2019, p. 53). I used to
learn the lessons from Buddha’s teaching, I had realized more about the
benefices of doing meditation. For instance, the beautiful face should be
gotten with the person who improves compassion and has a fresh face like ripe pam fruit leaving from the stem
6.
Definitions of meditation
In other definitions, meditation is
a mind-training lead to trim down the feeling, makes concentration and
increasing the understanding, and it is an activity that sustained quiet. It
will be peace in the period which is training the manner of religion and it
increase problem-solving of mind for daily life. Of course, in the past,
meditation is a part of Buddhism, and it is always considered that it is only
for religion but now it is popular for phycologist who think that is it a kind
of science and there is a method to do so if everybody desires to practice. In
Buddhism, it is a part of eight parts of awareness and it is a way to come to
be some gains like how to practice to be calm in mind, to be strong-minded and
to be deserving of merits as well. Some gains in doing meditation,
In his book, Dr. Yin Chhengsom (2020) noted:
In 16 years ago, I used to research some subjects to
teach schoolchildren which interconnected in management and leadership majors,
I saw that most professors had suggestions to reduce tension and it is doing
meditation. That time, I got surprises that it should be practiced in religion,
but why do scientists provide advice like that? As a result, meditation helps
to understand own self, increase on well-being, acquire peace in mind, makeup
the strong mind, don’t have more emotions, trust yourself, make
self-confidence, have the influence in your mind, be short of unconsciousness,
provide positive thinking, have forgiveness, compassion for own self and
others. It is also good controlling, removing anger, coming up with patience,
and reducing the suffering, bring down fear while we encounter the end of life.
Also, it helps with good management, creativity, consideration, the decision.
Meditation is a good thing for treatment your mind to
be a good person and it always leads you to be a success while you are an
interpreter or a business person too.
7.
There are eleven ways to do
meditation
In other words, there are eleven ways to do meditation
that indicate from Amanda Gardner, and those meditations lead the people who
desire the success of the ways they want to do. For example, some meditations
may feasibly make them feel love for each other like loving-kindness mediation, and
walking meditation tends to be a durable mind and body, too. So, we will illuminate
one by one below. The initial point, loving-kindness meditation, emphases the attitude of love for yourself and others. One study conveyed that, the
people, who practice this category, is reaching less depression, more optimistic
than pessimistic thinking, and a lot of compassion for themselves. This type
can be lesser complaint own-self after doing loving-kindness meditation for
three months, the self-criticism will be finished. It is a crucial thing for
all of the students when they feel evil or feels disliking someone like friends
or other people, so it can be making happiness in their life if they have
regular time to do this meditation. Moreover, they should be liked by more
people because their angry has decreased step by step. The second point,
mindfulness meditation is put as a mother of all meditation, and certain
meditation has come from it and most scientists have supporting it, too. “Mindfulness
meditation is understanding in a short period of time, and it uses your brain to
create one thing to prevent your feeling come back the present time” (Dr.
Nerurkar, n.d, as cited in Gardner, 2018). One
study displayed that, practicing mindfulness meditation is decreased sadness
and concern. The Society for Integrative oncology suggests that cancer patients
can do on it to lessen stress and anxiety and transform the brain. The third
point, depression and destroying thinking are treated by mindfulness-based
cognitive therapy. New research has shown that it can treat some diseases such
as being disappointed, changing sleeping, eating, and feeling. The fourth
point, breath awareness meditation is learning about breath which there are
different compositions, especially it focuses on mindfulness meditation. “Mindfulness
meditation uses the object of your breath to focus on, to help with mind
training” (Dr. Nerurkar, n.d, as cited in Gardner,
2018). That is telling you to know about how to do meditation well and
it will ameliorate you to be happy and help you with your goal if you have a
concentration on your breath. After you have to practice 15 minutes that
breathe in and breathe out, you will receive some benefices to be quiet mood
and you can follow by standing, sitting, or sleeping with close or open your
eyes. The fifth point, yoga is misted with breathing and meditation that while
we are doing, we can pray the dhamma to reduce fear, anger, treat on
obsessive-compulsive disorder, and change from negative thinking to positive
thinking that is called Kundalini yoga that is founding recently. The sixth
point, transcendental meditation is a kind of mediation which instead in breath
to anchor of your concentration. “Transcendental meditation uses sound or a
personal mantra, often one or two syllables, as the anchor” (Dr. Nerurkar, n.d,
as cited in Gardner, 2018). One research displayed that constructors,
employee, and students who settle at resident and they have a heavy problem on
their attitude. This meditation can feel better while they are having stress
about jobs, disappointed, and infuriated for four months that feel good. The
seventh point, the visualization is a determined enjoyment picture instead of
the negative image that forces you to calm down the mind, and this type of
meditation is led by another or yourself who determine a good picture on the
internet. This image is done for transforming negative memory, and respecting
yourself in learning and making happy for yourself that is called rememorize.
The people who participate in this program, they suggest rechecking in the past
event of their imagination to check their feeling that is sign, phrase, or
animals to change as a positive thing. The eighth point, body scan meditation
is focused on many parts of the body that be aware of breathing, and it can do
in a different way like sleeping, sitting, and others with open or close eyes.
When you relocate your concentration to variation of your body, you can breathe
in and breath out too. This meditation is observed on thinking, mind, conscious
feeling, which cut some stress. They can practice the first week to reduce
depression and break up bad feeling that is a research of other meditations.
The ninth point, repetitive activity, once time, Barack Obama said that he sees
the people who clean beautiful dishes and the cleaning is not sustainable in
meditation, but it is an action that does it again and again. For example,
cleaning pots and pans lead our mind so peaceful if you do it by paying
attention. One founding has shown agree that the person who washes the dishes
with being careful is less worrying than the person who doesn’t care about
washing the dishes. “It’s the repetitive action that doesn’t require any real
though,” (Dr. Schwartz, n.d, as cited in Gardner,
2018). after you got up, you are using the exercise or doing something
that makes you quieten. The tenth point, chanting, which is used as many
traditions in meditation like shouting or periodic chimes of a going to focus
the mind. “Chanting is a modality to arrive at the same type of meditative
state” (Dr. Schwartz, n.d, as cited in Gardner,
2018). One study has found that the type of action mediation like
chanting and yoga make some parts of brains control feeling and emotional. The
finally, walking meditation, walking meditation can help both well-being and
physical, but doing walking mediation takes the lead to another level. Research
has studied walking and doing meditation in Buddhism three times per week for
12 weeks is not reducing the diseases of disappointment, but also it makes
better in the flexibility and equivalence of older people. Doing meditation
before and after walking around 10 minutes helps to reduce anxiety for younger
adults.
So, all of the
eleventh practices, you can follow what you want to do to reduce stress or make
feel quiet, and those are good strategies for all of the learners or the people
to be a success in life also.
8.
Why should we make a curriculum of meditation in school?
Actually, if we study in the past period, we never see
someone think that doing meditation should be involved in school because it is
a part of the experience of Buddha or Buddha’s teaching. Furthermore, it is not
used or tested by a scientist, and it is just the latest 20 years which many sciences
explain that it should be involved in the school. According to Ms. Sara Lazar,
who comes from Harvard Researcher want to know more about practice meditation.
She observed that after doing yoga makes her peaceful, she wants to desires
studying meditation about scanning the human’s brain that they never practice
meditation in advance, and recommended them to do meditation 8 weeks and 30
minutes in the program. Afterward, she noticed that they have shifted some parts
of their brain and that increasing learning, memory, sympathy, view-outlook,
emotion regulation, and compassion. That is a result when those people have to
practice meditation. The teenagers can take this skill to their home to
teach their parents in teaching their community and that it changed very much
that we used to do it.
We’re not just teaching kids to use the skills and
tools, but we also teach them to be teachers. Because they’re some likely to
catch up the skills house and teach mother and father, to teach persons in
their neighborhood, and that’s how we’ve known the biggest change we made. (Mr.
Ali Smith, n.d, as cited in anonymous, 2019)
Although small young children change, they teach
outside the classroom, and they grow up kindness for a long time. If we find
out the children who practice in school in the United States, we will see a lot
of adolescents are done in meditation. One research states that, in 2012, there
are 91 schools, and 13 states are combined the meditation as a curriculum in
school. After young teenagers do it just one month, they noticed that those
children have changed to positive behavior, and two years later, the children
tend to be happy around 98% (anonymous, 2019). Besides, it always gains from
making the curriculum of meditation like the development of memory of children,
dealing stress, improving test scores, positive impacts, having the capability
to plan and organize, and the mind of youngsters have empathy. These are
showing a Harvard Researcher who figures about the school of Dallas in Texas
and this program has been incorporating for nearly 20 years (Tlalka, 2019).
9.
The benefits of doing
meditation
When they look at meditation, they are
reminiscent that it’s a part of Buddhism or religion but in the latest 20
years, meditation is very popular in the world, especially it separated the
part of the European country. The meditation has been helping so much on health
if they get particular practicing in 10 to 30 minutes for more than a few
years. For example, it can drop off stress, making the latest old age, making
well-sleeping, growing capacity of the brain, and also it will be an approach
to control feeling too. That is presenting from Ieng Sokminh in RFI (Radio
France International). He added, since 1970, an American Psychology Specialist
has converted the meditation to the strategy of facilitating of emotion, and it
doesn’t undergo in religion. In 1979, Mr. Jon Kabat-Zinn as a professor of
medical science has made a program about doing meditation for 8 weeks and
called that MBSR “Mindfulness-based stress reduction.” Meanwhile, it became
popular for the medical science team, and that time, a team of American
medicine starts to experiment first, and then, the team of France medicine has
to set out on it also. Besides, there are three ways of benefices from doing
meditation. The gain, meditation is technic of against the stress. The latest
of many years, meditation is not for religion, and it becomes a technic of
against the increasing stress, and the feeling can’t be on the bed very
popular. The European country like France has to open the center of relaxing
which is a place of learning on meditation, it is not focusing on the monastery
or religious area. The meditation is providing for yourself to sitting
observation the feeling condition, downgrading high emotion, a distance of
sound, and pressure from the daytime. In the western world, they propose that
the patients of cancer or the people who are getting diseases, just receiving
illness, and just recovering from the diseases should practice meditation. This
is a choice for almost medical science who advises doing that because it can put
a stop to depression disease. The second advantage, doing meditation can be
decreasing on very old. One study observed that, studying on the brain of
people who practice meditation for several hours and years which around 15000
hours to 30000 hours, will impact the brain and reducing aging (Sokminh, 2019).
The third reason for benefic, doing meditation is going to be able to control
emotion. If we look at our brain, it has two parts of the optimistic and
negative part, and the left part of the brain is optimistic and the right part
of the brain is a negative part. It can spread to a positive part for the
people who practice meditation, so most people that live in western countries
like to do it so (2019, February 4). In
other researches, doing meditation is provided health benefits like growing up
general wellness 76%, improving energy 60%, aiding memory and force 50%,
anxiety relief 29%, stress relief 22%, depression relief 18% (Anonymous, 2019).
Furthermore, general wellness is the highest number for giving from meditation,
and school children may know more about how to do meditation well and understand a
lot of benefits from it also.
In conclusion, meditation is not only a concentration
on Buddhism or religion, but also it focuses on scientific, and if we look at
the people in the present, we will see that those are encountered a lot of
stresses while they are learning or do other things. For instance, most
students take a place of stress when they can’t solve assignments, homework,
roommate, grade, and so on, so meditation always has got benefits for them
because meditation learning about mind-training about their feelings and also
lead to being quiet or peaceful. Moreover, the students can practice on four
behaviors such as, sitting, sleeping, walking, and standing and there are other
eleven strategies whether the students desire to do so. As well as, meditation
should be put in school because it has got to be problem-solving on student’s
mindsets, changing negative to positive, improve their learning, memory,
sympathy, view-outlook these are tested by Ms. Sara Lazar. Besides, the western
countries are practicing popularly at the latest 20 years who they think that
it always benefices the people are not rising of disease or the people who are
rising the disease. Consequently, meditation is the best way the students are
learning during university whenever they are meet the problems or want to be
the development of their learning.
10.
The music can help students
to reduce stress
In the second point, the music can relief
pupils when they are learning during university, actually; music is used when
they feel worried or anxious about something. It is not only helping the people
who have got stress but also, music can help some sickness. One study found
that “Making music can lower blood pressure, decline heart rate, cut stress,
and weaken anxiety and depression. There is also increasing making music
enhances the immunological response, which us to fight viruses” (Suzanne Hanser,
n.d, as cited in Davis, 2018). That is a
good result for all people can be instead of using tranquilizing medication.
For example, many people, who survive around the world, always use
tranquilizing medication when they face with cardiovascular diseases, chronic
pain, anxiety disorders, depression, burnout, and addiction and these are led
toward the negative impact of their health, but theses sickness are intervened
by listening to music (Amsterdam, 2019). Similarly, more researchers give an explanation that music can facilitate within our body like music and health,
music and brain, music and mind, music and stress when the learners desire to
decrease stress which boring in mind.
11.
Music and health
Too,
according to Harvard Men’s Health Watch research and found that music is more
gains which connect with health, especially; they show that music can help on
health such as it is history since in the past until now, all of the people who
they used to spend their life on music while they are movement, clapping,
dancing, singing, jumping through the music and these are found that music can
make strong human health and performance.
12.
Music and brain
In another point, they study music and brain that
although the human brain can complete all the complex tests, it needs to listen
to music and some patients who have brain damage because it lacks some part of
the music. As a result, an author and neurobiologist Dr. Oliver Sacks study
about the dissimilar of attractive music in his book and it indicates that
music can help more on healthy like organizing from memory, making better on
cardiovascular function, and athletic.
13.
Music and mind
In the third base, the music is interrelated to the
mind, one study realized that the mind can be an improvement and can work out the
obstacle situation very quickly when they listen to music. For instance, the
researchers who come from the University of California have separated three
groups to listen to music. One group listen to Mozart piano, the second group
listened to Sonata piano, and the last group stays silent group. After that,
the group who listen to the Mozart group acquired the winner in 10 minutes, and
they compare Mozart piano and repetitive music by Philip Glass. This
competition, we view that Mozart makes better on complex paper cutting and
folding test and short-term memory in 16 minutes.
14.
Music and stress
In the fourth part, music can condense stress, in the prior
history showed that music tends to reduce stress and have got good
communication with each other. For now, music help to reduce stress pleasanter
than the people who don’t listen to music. For example, one study from New York
found that music has more impact on the people are operated. Those researchers
take the volunteer people who have cataract patients and they are 74 years old
to test, and they divide two parts of these persons. One part, they are taken
care of without listening to music, and another prepare to listen to music
after, before, and during operation. Before the patients are operated, both are
the same blood pressure, one week ago, they found that the patients increase
159/92 millimeters of blood pressure.
The maximums of blood pressure of them go up 159/92 millimeters before
they are gotten surgery and their heart rate go up 17 beats in one minute
(Anonymous, 2011). For this reason, the persons who are staying in a silent
place, are full of stress, but the people who are staying with a music place,
their stress go down very quickly. It is a cause that should be interesting.
All in all, music is an important thing to reduce
stress whenever students feel stressed and anxious because we know that music
can help a lot of people who face these obstacles. For instance, music is interconnected
health while those are dancing, clapping, jumping through the music they can be
better of mind, music is associated to the brain and it always makes their memory
to be better and athletic, and also music is related stress that is the crucial
thing for students because it is researched that it makes better than the
people who don’t listen to music and decrease very quickly of their stress. For
other reasons, the researchers found more gains of listening to music such as,
music can reduce physiological arousal and blood pressure and rate respiration
that is growing up stress. Music tent to impact on brain system which is known
it is important participation in the progress of feeling and take some disease
out from sadness and less controlling. Consequently, reducing stress should
have listened to music because it always leads the people who are not a good
feeling, negative impact to positive impact and it is a good way for the
patients to want to reduce stress.
15.
The vacation can help
students to reduce stress
Finally, the trip can also help students to reduce
stress while they are learning at university. In the event, many researchers
express that vacation is very important for human health when they are
contacting within their works, school, and so on. Likewise, some western
countries consider vacation days such as Nigeria, China, and the Philippines
have got five days for vacation days. In Mexico has 6 days and Austria,
France, Finland, Denmark, Luxembourg, Djibouti, Sweden, and Sāo Tomé and
Prícipe has got 25 days of vacation. In other countries, the United Kingdom has
28 days and Kuwait has got 30 days also that showing from
16.
Reduction stress with vacations
There are many researchers who conducted with
reduction stress and vacation when they go to visit environments or make
movement of their body and that studied from the American Psychological Association
who point that stress and anxiety are reduced when the human being has
activities with environments. In another studying from a Canadian learn on 900
lawyers are alleviated job stress when they take time off, and a small research
pointed by the University of Vienna, it can cut less stress such as headaches,
backaches, and hearth irregularities if they get vacation days when they have
five weeks of the trip
17.
Better sleep with vacations
In another thing, the vocations are always supporting sleeping when we have the chart, have late into bed, look at the phone before
sleep that causes stress and anxiety. So, some bad habits are cut by the
vocations
18.
Cardiovascular health gains
with vacation
At the end of reducing stress with the rest, we always
see that some diseases are better when they take the vacation, especially;
cardiovascular health is greater for the people who make the vacation with
family, friends, and individuals. According to Gum and Mathews, who interrogate
a lot of men around 12, 338 men, and they have got 35 and 57 years old to ask
them for 5 years to know whether they don’t have vacations or have vacations.
They have to observer the persons don’t take the vacations that those got to
die next 9 years of coronary heart disease about 21% and 32% which don’t die of
coronary heart disease. If we look at the women around 749 women and they have
45 to 64 years old, they are going to be a conceivable way of the result the same
way as like as men with the incident of heart attacks and coronary death were
bring down in follow up nearby 20 years of vocation
In brief, the vacation is very important for the
undergraduate during university because the vacation has more gains such as the
diminution stress is
provided by the vacation. For example, the vacation cut down stress and anxiety
after they take the holiday and meet something that is blue and green. Next,
better sleep will be received when they come from looking at the environment and it
will get the quality of sleep. In another word, cardiovascular heart
gains are provided by the vacation. In this cause, they may meet some problems
if they don’t take a vacation because of overworking, assignments, business, and
so on.
19. Discussion
After I research on this topic, I see that a lot of
undergraduates really need to reduce stress because it tends to be failures in
learning during university. Besides, we find that most students encounter more
problems in their life such as some learners have over thought about grade which
they think that it is important for their majors, whereas those grades are got
down which are variety from their expected, they are going to be able more upset
in mind. In another word, certain students always wish to get both comfortable
family and love life, but it is not completing what they consider about those
things. So, anxieties and tensions are increased in their consideration, and
these are the matter from what we discover any sources from the internet and many
books relate to some stress are happening on them during studying university.
Therefore, I find a lot of problems-solving to support on what the learners
need to solve their stress, and I look for some ideas from Asian countries and
western countries. I had got sources, and most sources focus on doing
meditation, listening to music, and having a vacation. For doing meditation, most
countries have to practice for several months and years, and it has helped them
to find a good way of life that is showing from experts until some countries
include the meditation program in school. For music and vacation are good
ways to decrease some stress after doing a meditation that is a possible way to
decrease tensions, too.
20.
In the conclusion of three
mains ideas
In conclusion, meditation is not only a concentration on Buddhism or religion, but also it focuses on science, and if we look at the people in the present, we will see that those are encountered a lot of stresses while they are learning or do other things. For instance, most apprentices take a place of strain when they can’t solve assignments, homework, roommate, grade, and so on, so meditation always has got benefits for them because meditation learning is understanding about mind-training, knowing about their feelings, and also lead to being quiet or peace. Moreover, the schoolchildren can practice four behaviors such as, sitting, sleeping, walking, and standing and there are other eleven strategies whether the students desire to do so. As well as, meditation should be put in school because it has got to be problem-solving on student’s mindsets, changing negative to positive, improve their learning, memory, sympathy, view-outlook these are tested by Ms. Sara Lazar. Besides, the western countries are practicing popularly at the latest 20 years who think that it always benefices the people who are not rising of disease or the people who are rising the illness. Consequently, meditation is the best way for the students who are learning during university whenever they are coming across the problems or want to be the development of their learning. In addition, music is the main thing to shrink stress whenever pupils feel jittery and anxious because we know that music can help a lot of people who challenge these obstacles. For instance, music is related health while those are dancing, clapping, jumping through the music they can be better of thoughts, music is linked to the brain and it always makes their memory to be recovering and athletic, and also music is related stress that is the crucial thing for students because it is researched that it makes better than the people who don’t listen to music and decrease very quickly of their stress. For other reasons, the researchers found more gains of listening to music such as, music can reduce physiological arousal and blood pressure, and rate respiration that is growing up stress. Music tent to impact on brain system which is known it is important participation in the progress of feeling and take some disease out from sadness and less controlling. Consequently, reducing stress should have listened to music because it always leads the people who are not a good feeling, negative impact to positive impact and it is a good way for the patients to want to reduce stress. The last point, the vacation is very important for the undergraduate during university because the vacation has more gains such as the Reduction stress is provided by the vacation. For example, the vacation cut down stress and anxiety after they take the vacation and meet something that is blue and green. Next, better sleep will be received when they come from looking at the environment and it will get the quality of sleep. In another word, cardiovascular heart gains are provided by the vacation. In this cause, they may meet some problems if they don’t take a vacation because of overworking, assignments, business, and so on. However, tension and anxiety are not only decreased by doing meditation, listening to music, and having vocation but also stress should be moderated listening to Dharam, reading books, doing exercise, and so on.
Written by En Pisey
References
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