Simply Meditation for every day.

Make sure that within 10 minutes you will not be disturbed. Stay alone with himself. For the first time, use a timer with a light unobtrusive sound or melody that will give you realize that 10 minutes have passed. Sit comfortably and naturally with your back straight, cross-legged or on a chair, not leaning against a wall or on the back. You can use the other provisions.

Close your eyes. Take a few deep breaths and feel how relaxing the body and mind.

Watch everything that happens around you. Follow the surrounding space, any sound, movement, both near and far. First you will hear the most vivid, loud noises, which involuntarily attracted your attention, but gradually train yourself not to focus on individual sounds, and feel everything as a whole, for what it is. While in this state from 1 to 3 minutes.

When you feel the harmony with the space where the sound will no longer bother you, focus your attention on yourself, on any sensations in the body, breathing movements, feelings, emotions, thoughts. Nothing to resist and do not try to change anything. Let all thoughts, emotions and feelings are the way they are. Pleasant or not - does not matter. Learn not to focus their attention on a specific idea or thought, no matter how attractive it may be.