Summary: When Things Fall Apart. Heart Advice for Difficult Times. Pema Chödrön. Smart Reading

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      ▶keep your torso straight using your back, try not to lean on anything;

      ▶place your hands on your legs, palms down;

      ▶don’t close your eyes, just lower your gaze and aim it a spot one to one-and-a-half meters away from you;

      ▶open your mouth slightly to relax your jaw and to breath freely with your nose and mouth.

      2. Pay your attention to how you exhale. But don’t try to focus on your breath too much, otherwise you’ll interfere with your natural breathing pace and won’t be able to relax. Just notice how you exhale, ignoring how you inhale.

      3. When you start to notice that your thoughts have completely taken over your attention, don’t blame yourself for getting distracted. Label them instead a "thinking process" and gently bring your attention back to your exhaling.