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Sit comfy in your chair, loose but spine straight. Have your feet planted flat on floor under you. Turn off the lights and watch this video with volume medium-loud. Close your eyes. You'll be able to see the color of the video through your eyelids. You'll hear a heart beat in the video. Breathe in for 4 beats and breathe out for 4 beats. Focus all your attention to the corresponding points/colors.
Each point has concepts that you can use to not focus on anything from the past or future.
Focus only on the present. Focus the sense of touch at the beginning. Try hard to not engage any muscles, focus bodily energy.
This exercise takes 10 minutes. Great benefits.
