Recently, my family and I attended a neighborhood oyster(牡蛎)roast. While standing at the large tables 1 and eating oysters, I noticed a school aged boy across the table from us. He was being 2 oysters and by a man having a great deal of 3 and displeasure trying to swallow them down.

    At first, I thought the man wanted the boy to 4 the oysters and it would stop.  But 5  we stood there, it continued. And with  6 oyster the suffering of this boy becoming more and more  7 as he fought back tears and struggled to swallow them. I  8  learned that the man felt the boy had been impolite and this was his 9 .

    I couldn't watch. I hesitated whether to get involved or 10 . Then I had an idea. I grabbed my daughter and our frisbee(飞盘) 11 walked our way next to the man and the boy, attracting their attention 12. Then we introduced ourselves as not to knowing many 13 there, we invited the boy to come and play frisbee with us.

    The man allowed it and 14 the boy's situation changed. He became friendly and 15. He ran up and down happily to 16 the flying dish. We pulled another child into our 17 and played frisbee for a good 30 minutes together. I was so relaxed to 18 the suffering I was witnessing in that moment. And it made me feel 19 that trying to help in that or any situation where you 20 suffering is the best thing to do.

    I went to a group activity, “Sensitivity Sunday” which was to make us more1the problem faced by disabled people, We were asked to “ 2a disability” for several hours one Sunday. Some members 3chose the wheel chair, Others wore sound-blocking earplugs(耳塞)or blindfolds .

    Just sitting in the wheelchair was a4experience, I had never considered before how5 it would be to use one .As soon as I sat down my6 made the chair begin to roll ,Its wheel were not7Then I wondered where to put my 8.It took me quite a while to get the metal footrest into 9 ,I took my first uneasy look at what was to be my only means of10for several hours, For disabled people, Using a wheelchair is not a temporary(临时的) 11 

    I tried to find a12position and thought it might be at ease, 13a little nice to be 14around for a while. Looking around, I 15 I would have to handle the thing myself! My hands started to ache as I 16the heavy wheels, I came to know that controlling the 17 of the wheelchair was not going to be a (an)18task.

    My wheelchair experiment was soon 19. It made a deep impression on me. A few hours of “disability” gave me only a taste of the 20 , both physical and mental, that disabled people must overcome.

    The day finally came, when I had to leave the warm home where I'd grown up. I ran to the back yard, as tears came up from my heart. Suddenly I 1 a hand rest on my shoulder. I looked up to 2  my grandfather. “It isn't 3 , is it, Billy?” he said softly.

    He gently 4  my hand in his, and then we walked, hand in hand, to the front yard, 5 a huge red rose-bush sat alone.

    “What do you see here, Billy?” he asked. I looked at the flowers, not knowing 6  to say, and then answered, “I see something soft and 7 ,  Grandpa.”

    He pulled me 8 . “It isn't just the roses that are beautiful, Billy. It's that special place in your heart that makes them so.” “Billy, I 9 these roses when my first son was born. It was my 10  of saying ‘thank you' to God. I 11 to watch him pick roses for his mother. Then, as a young man of only 20, a terrible war robbed him of his life.” Grandpa slowly stood up. “Never say good-bye, Billy. Never 12  to the sadness and the loneliness. Instead, I want you to remember the joy and the 13  when you first said hello to a friend.”

    A year later, my grandpa became very 14 . Then all members of the family were 15  back, and I returned to the old house. When it came to my 16 , I took his hand as 17  as he had once taken mine.

    “Hello, Grandpa,” I 18 . His eyes slowly opened and said, “Hello, my friend.” With a brief (短迅的) 19  he died. Suddenly, and truly, I knew what he had 20  about never saying good-bye — about refusing to give in to sadness.

    I was a shy girl and I was afraid to talk to people I didn't know. I enjoyed the1 of exploring nature. 2, at school I had to spend all day in the company of others. My3was reading. I spent a lot of time studying and was 4  good grades. My only failure was Spanish — I'd get all As on my written work and tests, but Ds and Fs on the5 part.

    Eventually I went to college. During my third year of college, I had6of being shy and determined to change my outlook and behavior. One day while at school, I noticed an advertisement for7on the local classical music radio station. I had8listening to classical music, and I could easily pronounce names such as Tchaikovsky and Chopin.

    I had no background in radio, and absolutely no hope of getting the job. The idea of9thousands of listeners in "radio land" terrified me. However, I10survived the interview. I was given brief descriptions of symphonies（交响乐）and a public service announcement to read, and a list of composers' names11 . It wasn't hard for me. I left the recording session（录音场次）with a sense of relief and a sense of12. About two weeks later I actually landed the job. It was a13 job, but I grew to14 it greatly. I began to feel comfortable talking to people.

    Although I now spend many hours each week talking with people, I'm15basically a quiet person. Perhaps it is my soft voice and my16nature that helps draw people out when they respond to my questions when I17 them. My former shyness is a18, as I can relate to people who feel discomfortable when they talk to reporters. I still enjoy moments of loneliness and the19found in nature. But I'm also glad I decided to make a20in my life that has opened many doors and opportunities that I never knew existed.

I went to a group activity, "Sensitivity Sunday", which was to make us more1the problems faced by disabled people. We were asked to "2 a disability" for several hours one Sunday. Some members, 3, chose to use wheelchairs. Others wore sound­blocking earplugs (耳塞) or blindfolds (眼罩).

Just sitting in the wheelchair was a4experience. I had never considered before how5it would be to use one. As soon as I sat down, my6 made the chair begin to roll. Its wheels were not7. Then I wondered where to put my   8. It took me quite a while to get the metal footrest into9. I took my first uneasy look at what was to be my only means of 10for several hours. For disabled people, "adopting a wheelchair" is not a temporary (临时的)    11.

I tried to find a12position and thought it might be restful, 13 kind of nice, to be14 around for a while. Looking around, I15 I would have to handle the thing myself! My hands started to ache as I16the heavy metal wheels. I came to know that controlling the17 of the wheelchair was not going to be a (n)18task.

My wheelchair experiment was soon 19. It made a deep impression on me. A few hours of "disability" gave me only a taste of the20, both physical and mental, that disabled people must overcome.

While conquering the world's swimming pools in the late 1990s and the 2000s, Amanda Beard had already included breathing exercises in her training. Several years after the end of her athletic career, she discovered walking meditation. Today the seven-time US Olympic medalist practices walking meditation in nature, around the house, or while walking the dog. It's a daily practice with the focused mindfulness of meditation that contributes positively to every aspect of her life, she says. 

You don't need equipment or a designated space to start. The idea of a walking meditation is to pay attention to the way your body feels, noticing things like the sky, trees, tuning into all of your senses. This means you can meditate "on the go" in the countryside, in the city, in your backyard, and virtually anywhere. A simple, 10-minute walking meditation for beginners requires that you just start at ease. Consider what you hear, smell and see. Think about how your feet touch the ground. Fully focus on these feelings. 

A report in Health Promotion Perspectives also found that walking meditation can improve your balance, adjust your heart rate, boost your mental focus, and help you battle anxiety and depression. "The benefits of meditation are many," says Dr. Schramm, a board-certified family physician and meditation teacher. "When we do this over and over again, we train the brain to focus on only one thing at a time and this increases both our blood flow and actual neuronal (神经元) changes within our brains. "

"The magic of meditation is to be able to help you connect with yourself; meditation shouldn't feel a certain way," says Tara Stiles, a yoga and wellness expert. It's a common mistake in meditation: People fear a wandering mind. "A wandering mind is completely normal," Stiles says. "Even experienced meditators aren't sitting there never having a thought, but when they have the thought they choose to guide themselves back to their breath instead of getting frustrated.