This book is a reminder:

      ▶life is what is happening right now;

      ▶happiness is only possible now;

      ▶life is happiness.

      The basis of happiness is attention to the world. Mediation develops our ability to become more attentive to the joys of life. It is important to make meditation a part of your everyday life. And, there is nothing difficult about it at all.

      Everyday Meditation

      1. A smile is your first chance for joy. When smiling at something, we realize and acknowledge the joy of the world available to us at this moment. Anything can be a reason for a smile: kind words, a delicious breakfast, or a ray of sunshine pouring through the window. Have you noticed that you smile too rarely? Create a smile reminder for yourself and arrange it so that you see the reminder as soon as you wake up. It can be a simple drawing or a piece of paper with some kind words. When you open your eyes and see the reminder, you will immediately remember the first reason for joy. And after a while, smiling will become a habit.

      2. Breathing is your second chance for joy. It is the source of life to which we turn almost every moment. Every day we inhale and exhale 20 thousand times, our lungs pass 12,500 liters of air through their cavities, a process that goes absolutely unnoticed. Meanwhile, we cannot hold out without air for a couple of minutes. Once we fall ill even with a slight cold, we immediately feel how much we need breathing. Why wait for an illness if you can feel the joy of breathing right now?

      Breathe mindfully: feel each inhalation and exhalation fully. Here is a most simple exercise: as you breathe in, mentally say to yourself, "I am aware that I am inhaling"; as you breathe out, say, "I am aware that I am exhaling." You do not have to pronounce these phrases in full but can shorten them to the words "inhale" and "exhale".

      Breathing connects your body and soul. As you focus on your breath, you begin to feel how your mind is calming down. Thich Nhat Hanh practices mindful breathing every day. In his house, he wrote on the wall, "Breathe: you are alive!" Mindful breathing is the foundation of his technique.

      Focusing on breathing is the easiest way to immerse yourself into the present moment. While focusing on each inhalation and exhalation, you cannot fall back into the past or become absorbed in worries about the future. You can breathe and be aware of the fullness of your breath only here and now. You stop thinking, which is a relief, because "thinking" in the ordinary sense can be an endless annoying radio in your head that broadcasts nothing but worries. You can reinforce this beautiful "thoughtless" feeling by repeating to yourself, "I am breathing, I am calming down, I am smiling, and this moment is beautiful."

      You can focus on your breathing anywhere and anytime: at home, on your way anywhere, or in the office. You also can do it in any position: while walking, laying, standing, or sitting. However, the sitting position is recognized as the most balanced. Buddhist monks meditate in the lotus position. The important thing is that your body should be comfortable and not a single unpleasant sensation should prevent you from concentrating on inhaling and exhaling.

      3. Having an attentive attitude toward food. Food is a way to feel a connection with the sun and the earth, which is where it all began. It is also a way to feel connected to those with whom you share your meal. When preparing for it, practice mindful breathing (three mindful inhales and exhales are enough). Take this opportunity to smile at your companions. Realize the value of the food in front of you. Remember, millions of starving people around the world do not have access to food. Feel compassion for these people. Do not let empty talk accompany your meal; it only facilitates the lack of connection. Sometimes it is better to remain silent while eating.