Sit and meditate for 10 to 20 minutes every day.

Awareness of your thoughts is a skill that improves everything else. Through meditation, you cultivate a present state awareness that helps you to be nonreactive. You step back and witness your thoughts so that you don’t get carried away by them. You will channel your energy into what really matters and become less distracted and more focused. You will achieve more with less stress.


  1. Decide how you want to meditate that day.
    Guided meditation, a mantra, focus on the breath, silence, quiet music, etc.

  2. Sit comfortably. Wear comfortable clothes and find a comfortable sitting position.
    This isn’t a competition where you need to sit the straightest or be perfectly still.

  3. If your thoughts wander, return your attention to your mantra (or breath, etc.).
    The goal is to observe your thoughts, not to quiet the mind.

  4. Commit to seven days for ten minutes. After seven days, you will be hooked!
    If you get frustrated, your standards are too high or your sessions are too long.


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