Do you want to finally relax and experience the moment? Do you not just want to sit with your eyes closed, but use meditation in your daily life? Meditation consultant Andy Puddicombe, who lived in the Himalayas with monks and meditated in a Buddhist monastery, says he knows how to do it.

The US Navy also uses meditation to achieve better concentration and more effective behavior, so why not you? The whole training has three parts: first you need to understand how to approach it, then how to implement it and finally how to use it in everyday life.

1. Access

Do you feel that you have to change your mind for order in your head? Error. Puddicombe gives an example with a blue sky that resembles the mind and is full of clouds. Clouds are thoughts and the blue sky clouds over them for a while. And even though there seems to be nothing but big and dark clouds, the blue sky is still there. Meditation, therefore, is not an attempt to create an artificial state of mind - the "blue sky" - but to uncover it.

The second important thing is to give your mind time. It's like a wild horse, and you have to give her space to calm down and relax. When you find that your mind is working at full speed, take time, move slowly, and give it all the space it needs.

2. Practice

At first, it will be difficult to tame the mind and not deal with the things that are going on in it. When you sit down to meditate, it's a bit like watching a play in a theater. By far the best way to watch your mind during meditation is to settle down as if in an auditorium. Perceive your life as a theatrical story that you watch as a spectator. Puddicombe gives a specific example of meditation, which should last ten minutes a day and consists of four parts.

V preparation find a place where you can sit comfortably and where you can have a straight back, switch off your mobile and set your stopwatch to 10 minutes. During heating take five deep breaths, inhale through your nose, exhale through your mouth and then close your eyes. Feel how your body touches the chair and the foot of the floor, inspect the whole body in your mind and find out which parts of it are relaxed and missing nothing and in which you feel tension or other discomfort.

At focus In the mind, perceive the most intense movements of the body while breathing, whether the inhales and exhales are short or long, shallow or deep, and the rhythm is irregular or smooth. And count - 1 when lifting the body and 2 when lowering until you reach ten, repeat the whole process five to ten times. At termination stop focusing on anything and let your mind be as busy or calm as you wish for about 20 seconds. Transfer your attention back to what it's like to feel your body on a chair and your feet on the floor, open your eyes slowly, and get up when you want.

3. Use

The pinnacle of your endeavor should be to learn how to use meditation in your daily life, while walking, eating, running or swimming. The result should be a clear head and that you will be mindful. You will begin to realize yourself in the present moment and you will not get lost in your thoughts and emotions.

Try it first, for example when walking. Go a little slower than usual, but still naturally. Feel what you feel in your body, notice what you see and hear around you. You don't have to concentrate hard, but open up to the things that are happening around you. Once you find that the mind is wandering, turn your attention back to body movement and how your feet touch the ground with each step. Over time, you will be one hundred percent present in the walking process and will have no thoughts in your head.

And most importantly, eventually you begin to notice how you think and perceive things and why you do it. You will notice patterns and tendencies in your thinking and thanks to that you will again have the opportunity to decide how you will live your life. Instead of being swept away by unpleasant or unproductive thoughts and emotions, you can react the way you want to react. Meditation will simply help you be more attentive in everyday life, no matter how busy you are or how many people are around you.

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