How to be in the here and now. The practice of developing certain aspects of mindfulness

We talk a lot about the here and now. And for many it seems to be some kind of abstraction, a practically inaccessible state, close to enlightenment. However, the state of being present in the moment here and now is necessary element spiritual path. Indeed, you have experienced it many times - it is close, close, literally at your fingertips ...

If you honestly look deep into yourself, you can see that own feelings, emotions and fears - and not the world around or the people around it - are the cause of all our health problems, with people, with ourselves. People sometimes do not realize that internal struggle with their emotions and feelings destroys health and brings a lot of suffering.

To be in the moment "Here and now" - various psychologists repeat in different ways. You read about it on the Internet, you hear it on radio and TV. Being in the moment "here and now" - an unattainable dream? Not remembering the past, and not worrying about the future.

Be in the here and now. It's like taking off the armor, which, over the years of wearing, has literally grown into the skin. So what? Now bare, stop wearing protection from the cruel world, and show yourself, naked, for all to see? Let any crook stomp on the freshly washed floor with dirty boots, watch how he breaks his favorite things, smashes dishes, tears pillows to shreds, turns out cabinets, destroys everything in his path, and finally, slamming the door loudly, leaves you again to collect your life according to pieces?

No, don't, I'd rather just not let him in, and what I took from him, I'll hide away and never think about it.

Be in the here and now. For me, that meant removing the armor. And let strangers crawl into your soul.

And it also meant constantly grinding situations from the past in different ways, internal monologues, belated regrets about not done actions, not spoken words. I constantly chewed mental chewing gum, remembered - remembered - remembered. Here I could do it differently. Here I could say this. It had to be done here. The past paralyzed the future. Based on the situations of the past, I constantly, with an eye, came up with a terrible future, and .... refused offers, some prospects and from the future itself.

For a long time, I tried to get a different result, doing the same - old - actions. Falling at the same time into an even greater emotional pit.

After all, how do people usually deal with their emotions? There are three options:

1. Suppression of emotions

This is the most destructive, the most worst way. Negative emotions accumulate, go deep, causing stress, tension, depression and anxiety. These are some kind of magnets that attract your energy, directing it to the past, and there is no longer any strength left for the present. Suppressed emotions make your behavior inadequate and out of control.

1. Escape from emotions

One of the forms of suppression, when a person tries to run away from feelings and emotions. Runs into gluttony bad habits, games, sex, drugs and so on. Trying to distract a person does not remove emotions, they also go deep and lead to stress and depression.

1. Expressions of emotions

We break down, lose control, splash out the accumulated emotions on loved ones, that is, we turn emotions into action. But this does not free us from them, we just temporarily get rid of their pressure, continuing to experience them, only with less intensity.

Who hasn't experienced this? Who hasn't repressed or run away from negative emotions? Who hasn't vented their bad mood on loved ones?

But it is precisely the looping, the suppression of our emotions, that does not allow us to feel in the moment “here and now”. We are constantly in that moment of the past when we could not cope with our emotions at the moment of their occurrence. Because of this, we are projecting a terrible and difficult future.

How to learn to manage your feelings and emotions, and really be in the moment "here and now"?

There is another simple and effective method manage your feelings and emotions, namely:

Letting go of emotions, liberation from them, discharge from their potential.

The ability to get rid of negative emotions, fears is a natural, instinctive ability of a human being.

This ability allowed the human race to survive, because paralyzed by fear, or any other emotions that block behavior, the ancestors, without such an ability, would have died out long ago. The ability to get rid of negative emotions and fears is a mechanism inherent in human nature, backed up by a million years.

There is a technique that teaches a person to consciously use this inner ability let go of your emotions on your own.

This technique is called Liberation Technique or Sedona Method.

It was opened in the middle of the last century by one of the major businessmen of that time - Lester Levenson. He was forty-two years old and a very successful man. He has run a number of successful businesses.

But at the same time he had many health problems: depression, migraine, enlarged liver, diseased spleen, kidney stones, ulcers. A completely collapsed man who was sent home by doctors after heart surgery so that he could die in peace. That's how bad he was. Doctors gave a pessimistic prognosis, and recommended to live life in peace. But Levenson began to fight for his life and developed the Liberation method. Now it is called the Sedona method. In just three months of practicing according to his own method, Lester Levenson, to the surprise of the doctors, was completely healed. And 42 years turned out to be the middle of his life. Lester Levenson lived happily until the age of 84.

A simple Liberation Technique has a cumulative effect. Every time a person is freed from negative emotions or fears, he sort of discharges, eliminates the negative charge, while maintaining the ability to think clearly and act productively.

This is exactly the moment “here and now” when you just need to let go of negative emotions, fears, become calm and balanced.

The Sedona Method or Liberation Technique. Practice.

Step 1. Concentration.

At this step, you need to consider the problem area of ​​​​your life, for example, relationships with parents, spouse, health, work, business. Get deep into it.

Step 2. Defining Feelings

At this step, you need to understand how you feel about the problem. The problem exists, you want to solve it, how do you feel when you think about it?

You need to ask yourself “What feelings and emotions am I experiencing?”

Levinson divided feelings and emotions into 9 categories:

Apathy
boredom, indifference, shock, helplessness, spiritual coldness, detachment, dead end, disappointment, collapse of hopes, emptiness, absent-mindedness, futility, hopelessness, gloom, indecision, uselessness, worthlessness, loss, negativity, depression;

Woe
abandonment, resentment, humiliation, shame, sadness, betrayal, longing, suffering, deceit, helplessness, "spit in the soul", rejection, loneliness, loss, regret, unhappiness, sadness, bitter remorse, disappointment;

Fear
panic, fear, apprehension, anxiety, insecurity, feelings of excitement, anxiety, suspicion, cowardice, doubt, horror, complexes, nervousness, imbalance, fear of failure and humiliation, shame, skepticism, a sense of persecution, tension;

Lust
Envy, greed, selfishness, anger, irresistible attraction, craving, need, loss of self-control, impatience, passion, anxiety;

Anger
aggression, insolence, rage, ferocity, stubbornness, cruelty, anger, desire to argue, exactingness, disgust, indignation, imbalance, irascibility, impatience, hatred, jealousy, rudeness, indignation;

Pride
boasting, superiority, arrogance, snobbery, a sense of self-righteousness, arrogance, indifference, aloofness, causticity, contempt, disgust, neglect, rigidity, vanity;

Fearlessness
decisiveness, self-confidence, adventurism, recklessness, self-confidence, strength, energy, concentration, independence, openness;

Agreement

Friendliness, empathy, compassion, sympathy, participation, admiration, tenderness, joy, openness, security, curiosity;

appeasement

calmness, perfection, freedom, clarity, concentration, integrity, serenity.

You need to understand from which category of feeling, listen to yourself. What words come to mind when you think about your problem?

Step 3. Intensity of feelings

In this step, you need to purposefully reinforce the feelings that you experience when thinking about the problem. Let feelings cloud your mind.

Step 4 Ask the question “Can I accept this feeling? Do I need this feeling right now?

At this step, the understanding came that I myself, as a person, and my feeling is not the same thing.

And if, for example, I experienced strong anger, this does not mean that I am angry “through life”. That my feeling, as it came, can go away if I don't hold on to it.

That is, at this stage you need to decide for yourself whether you can and want to live with this feeling, whether this feeling has the right to exist. You have to understand that you and your feeling are different things, your feeling is not you. In general, he can be considered a guest who was not invited, and who can not be allowed into the house.

Step 5 Release

At this stage, we just calmly “close the door” to this feeling, say “goodbye”. We ask ourselves questions: “Can I let go and be free from this feeling?”. The answer "I can" does not mean that you want to do it.

Then you need to ask yourself another question: “How will I feel better, keep this feeling or get rid of it?”

For example, you experience intense anger and irritation. How would it be better for you to leave this anger and irritation to yourself, so that they would burn you from the inside, or “close the door” in front of them? And even if the "guests" have already entered, then you, as the owner, can simply put them out of the door with a pure soul.

Step 6. When?

In this step, you ask the question, “When am I ready to let go of negative feelings?” The answer can be "Now" or "Never". But it is better not to postpone the process "for later" and do it "Now". When you said to yourself, "Now," let go of that feeling. Let the "guests" leave. Just let it go In most cases, you will feel moral and physical relief.

Step 7. Repeat.

You need to go through these steps in a circle until you answer yourself in the second step that you feel peace and tranquility.

In fact, the method is based on two axioms:

• Thoughts and feelings can be separated from oneself.
• They can be released!

If you dig deeper, you can see that all our emotions and feelings, all the dissatisfaction in life that we experience, comes from our desires, specifically, from two main types of desires - lust for possession and lust for control.

And the very fact of the existence of these desires suggests that they are not satisfied.

"Desire implies the absence of what is desired." - Levenson

Experience for yourself that all your feelings, emotions and fears are based on a deep desire for possession and control. Let's get back to evolution. A person who is not in control of the situation would not be able to give birth, which, ultimately, would lead to the disappearance of mankind.

Negative emotions come from being afraid lose control over the situation and your life. An example about alcoholics is appropriate here. People were so afraid of losing control of their lives, or had already lost control, that the emotions caused by this fact were not released, but were replaced. And they are so successfully replaced that in a constant drunken stupor, the alcoholic is no longer afraid not to control his life. The drunken sea is knee-deep, as they say.

Second wish - it's the lust for possession. More comfortable working conditions for life, better and plentiful food, best clothes etc. We all want the best for ourselves.

Both of these desires - the desire for possession and the desire for control - are rooted in a single deep desire - the desire for security or the instinct for survival.

All our emotions, feelings, fears, thirst for possession and control are just a consequence of one single desire - desire for security.

But, a person who is strongly concerned with the desire for the security of life makes a lot of effort, and the more we make an effort, the further we are from the goal.

Using the same steps to get rid of desires (possession, control, security), you can make your life much easier.

Using this method, I finally managed to feel the moment "here and now"

For a very long time, I was simply pissed off by the same recurring situation.

I was very angry and annoyed, I was like an angry bull, I was winding myself up and even more furious because of this. But there was nothing I could do, because this situation did not depend on me. If I could, I would have gotten rid of it a long time ago.

When I decided to apply the Sedona Method, I asked myself how I feel when I have to put up with something I don't like over and over again. Perhaps there were many all the feelings from the sections "Anger", "Apathy", "Fear".

Then, when the negative situation happened again, I asked myself how I feel right now. In addition to negative feelings and fears, I felt warmth, saw the sun, felt appetizing smells, it was just good for me that I was healthy, that I see, hear, feel.

And then I thought that this anger and irritation, it’s not me, it’s just “guests” who can be sent “home”. And I sent it, just thinking that I definitely would not benefit from the negative feelings that corrode me from the inside.

Pressed the "Delete" button. No, I didn’t feel cheerful and joyful, the situation didn’t change, but now I feel much calmer and better.

Really

You can't change the situation, change your attitude towards it

The Sedona method must be applied constantly, practically bringing it to automaticity, it is even recommended to set a timer every 10-15 minutes, and get rid of negative feelings, fears and desires.

Using the method, to be honest, when I remember about it, I, according to my own feelings, became more calm, stopped perceiving some situations as the end of the world, learned to quickly get out of conflict situations and not take someone else's negativity personally.

By practicing the Sedona method, you can get the following results:

1. Get rid of negative feelings, not allowing them to poison you;
2. Reduce the importance of the desire for possession and control, thereby making your life better;
3. get rid of fears;
4. become calm in difficult situations, get rid of stress caused by repetitive situations;
5. improve your mental health and become more peaceful;
6. to be in the moment here and now;
7. build a harmonious life;

Again, the Liberation Technique has a cumulative effect and should be used regularly.

I can recommend the book by Levinson's follower Gale Davoskin, The Sedona Method. It describes this method in more detail and with examples.

When you are here and now, you become yourself. You don't have a past to hold you back. And you don't have a future that can scare you.

On the one hand, the future is a force that attractively motivates us to move towards our dreams. But if you live only in dreams, or in more, in the future, you lose something important in the present. You are constantly looking into the distance. There is one of the stages of your journey. But when will you turn your attention to the beauties that surround you now? After all, having reached the next milestone in your life, you will set new goals for yourself, again you will stare ahead and rush into the path. But you are not aware of anything in the present ... All real life passes by you when you walk through the clouds of hope towards your dream ... And if you looked under your feet, you would see below, there, at the end of the void under your feet, solid earth covered with fragrant herbs, over which birch leaves tremble and adds the redness of the setting sun... There, below, is life... And you are above it... You know, when you sink to the ground and feel the bliss of relaxation? When you will die. Not earlier. Up to this point - you do not live. But at the moment of dying, for a moment you will feel the real, living life and realize how much you have lost.

However, you bring even more loss to your life when you scare yourself with super-grand goals that seem unbearable to you because of their magnitude. And everyone has their own concept of supergrandiosity. Maybe for you an immense goal is to find the man of your dreams. And for you to become a singer or singer. What goal do you have, the thought of which you frighten yourself and stop yourself? You don't even want to think about her, so as not to upset yourself in vain? It's not that difficult... The mere fact that such an idea came to you means that you already have all the resources to achieve it, it remains only to start and finish. Ideas in the head, just like that, they don’t come to just anyone. Every idea has its own specific group of people. And such an idea comes to mind not only to you, but to many people around the world. Which one of you will do it first? And who will kill his idea? After all, not to notice, not to accept and not to implement the idea means to kill it. She could have been born thanks to you, but you did not give, you killed .... How good ideas did you kill? How much of your life have you lost because of this? Maybe already enough?

Your personal prayer.
Realize that you can do whatever you want from what you really like. You just have to start and you will succeed. You can overcome any possible obstacles easily, effortlessly, as soon as you start. And in order to move on, you should believe that you can do anything you want. There is a simple and powerful technique for this, when you meet some kind of obstacle, you read your personal prayer: “I can do this, even if it seems to me now that it is impossible. I will remember my doubts with a smile after I finish everything. Even though I doubt, I can easily get what I want. Before I do everything, I will be persistent, flexible and creative. As I move towards the goal, all obstacles will crumble at my only approach. I will get what I want, because I am me and I am Unique!!!

Say your personal prayer as soon as you feel any doubts about success. Be sure to say it to yourself, while smiling and rejoicing at the upcoming victory. The energy of your joy will turn everything in your path and open any doors for you.

The most important thing, on the way to the goal, keeping it under control, is in the present so that life does not pass you by. Let for thoughts about the goal you will have specially allotted hours, and for life - the rest of the time. Live in the here and now as often as possible. Then you won't have to jump up, hit your sides with your hands and shout: Who stole my life!?
When you are in the now, you are not held back by the past and not afraid of the future. In order to learn to be here and now, you do not need to train for a long time. This is a simple and natural human condition, inherent in everyone. Just not everyone remembers it. That's the whole secret. Not everyone remembers ... Therefore, from time to time it is worth reminding yourself that life is going on now and it is worth returning to your life.

Tell me how many times have you lost the pleasure of sex because thoughts about work or something else came into your head, maybe it was important once, but not in this moment. How many times, walking through the forest, have you automatically said to yourself: yes ... beautiful ..., and went further immersed in your thoughts? How many times have you enjoyed not the taste of the food, but the spectacle on TV while dining?

You don't have to do two things at the same time. There is a time for every activity. And this principle applies specifically to your thoughts. No need to think about something else when doing morning exercises. Performing gymnastic exercises, you should enjoy your body and enjoy the trembling of energy in the body, and not from thoughts about a date in the evening. There is no evening now, only morning.

And on a walk in the forest, you should enjoy the beauty of nature, and not your thoughts. The trembling, pale green underside of the sheet will give you much more peace of mind than a phone rattling on your belt. Natural harmony creates harmony in the soul, therefore, walking through the forest and watching the iridescent and chirring life, let the charm of the forest or green meadow so that its harmony and tranquility are transferred to your soul. Is that what you came here for? In the forest?

I have noticed that stress starts when I start remembering things that need to be done but have not yet been done. As an entrepreneur and a developing person, I always have plenty of such cases. And as soon as I start thinking about them, I immediately move into a state of stress. I start to worry and my mood drops. Apathy piles up, as a defense against these cases.

Yesterday, answering a letter from one of my readers, I answered for myself what is the purpose of my life. The purpose of life is to be happy. And that's it. It is so simple. I just need to ask myself every minute of my life what right now can make me happy. And as a rule, it's just to live in the moment here and now, when I don't think about the past, don't think about the future, but just live what I have at the moment.

I liked the way Deepak Chopra said. He said that the most important thing that a person has is the thing that he is busy with at the moment. This moment will pass and never come back. You just need to live with full involvement in every business.

If I am writing an article now, then I am completely immersed in it. If I play with my daughter, then I am completely immersed in it. If I am doing a coaching session, then I am completely immersed in it. Do not think about other topics, do not think about what I have planned today, but not done. Do not watch TV in parallel or twist the Facebook feed. One moment in time, one thing.

Moment here and now, what is it? This is life itself. This is happiness. This is the state when I can be truly happy.

How to get into it, at this moment here and now?

I ask myself a simple question: what makes me happy right now? And, as a rule, it's just focusing on what I'm doing. That is, I discard all thoughts about what needs to be done, all any thoughts, but simply focus on what I am doing at the moment.

On the one hand, it's incredibly simple. On the other hand, it is difficult because modern world requires me to live in multitasking mode. There are dozens of things to do. You need to think about the future, plan something. Remember how it was before and why, for example, it did not work out. In general, I want to do several things at the same time in order to do everything in time. And this, of course, automatically creates tension.

I, as a person striving for something and responsible, cling to myself a lot of things, set goals for different areas life, I make plans... And I run, I run, I run... On the go, thinking about other things. That is, doing one thing, I'm already thinking about another. Thus, I am not in the present. In the morning I think about what I will do in the evening. When I decide one thing, I immediately think about another. And that creates tension and stress. And it takes me out of the State of Flow, out of the state where everything happens in the best way for me, as if by magic.

Living in the moment here and now means thinking exactly about the thing that I am doing at the moment, without blurring my attention and not being distracted by something else.

Please click "Like" or write in the comments what you think about the moment here and now.

Developing course "Spudey". Task #1

Oswald is in a hurry. Into the past for analysis and answers. To the future - for dreams and rays of joy. Here and now he stands in a puddle. In a banal accumulation of hydrogen oxide. A well-trained brain scans options among neural connections with might and main. Enough, Oswald.

You have traveled a nonillion light-years, studying the past and the future. You have become an amazing traveler of your mind. Stop here and now. At the center of the universe. Where you are supposed to be. In the best of my lives right now. IN best conditions. Where "to be" is a value of the highest order. If your life is like a book of fate - without what is happening here and now, this would not be your book. If your life is being created by you, it is being created now. And here. Oswald, you noticed that when you go back in time, you often get the same answers. Don't get bored of hammering the same thing? What about the dream of the future? She draws once. And then it is achieved by continuous steps. And you redraw it 30 times, hoping to reduce the number of steps to achieve. And played. Here and now - the republic of happiness. Here and now begins new life. The fountain of life blooms with a myriad of waves caressing your soul.

The goal is to feel yourself in the here and now.

Options for achieving results:

1. Breath control.

The easiest way to feel Here and now- Monitor your breathing. Inhale. Exhalation. Inhale. Exhalation. This is you. Breathing is the essence of human life. Man lives because he breathes. Feel yourself in the here and now as you watch your breath.. Feel how the air pleasantly enters the nostrils, flies along the nasopharynx, slips into the trachea, which branches into two bronchi, from which oxygen enters the alveoli. Keep your attention on the gap between the inward and outward movement of the air. Now exhale calmly and relaxed. Do this cycle a few dozen times. All thoughts will pass, and you will find yourself in the current moment of reality - a moment that really exists.

2. Focus on ambient sounds.

Can be performed in almost any environment: in a room, on the street, in the subway or park. Try catch every sound reaching your ears. Switch your concentration from visual to auditory. If it is possible to close your eyes, do it, it will become much easier.
Usually, 75% of incoming information is perceived by sight. Imagine your surprise when you begin to decode reality with the help of ear receptors only. You will immediately find yourself here and now, as the brain will try to catch the slightest vibrations of the surrounding world that generate sound.

3. Observation of the object.

By its nature, the brain classifies everything around and in most cases we perceive the outside world in categories, and not in separate units. For example, when walking in the park, we say "trees", generalizing thousands of individual trunks and stems, although each tree is a unique plant organism that has millions of differences from its fellows. As a result, most of the characteristics become hidden from us in the fog of everyday life and the world seems gray.

In doing this entertaining exercise, we leave the realm of logical mental inference and proceed to pure contemplation Here and now. Any thing, person, animal or plant can act as an object for eye contact. Observing, first embrace the object holistically (the overall picture and the relationship with the surrounding space), then smoothly move on to the details and behavior (if it is a living organism). Do not build any conclusions about what you see, do not judge, do not evaluate, just look. In a few minutes, you will literally “see the light”. And your personal, boring to the point of impossibility, mug of coffee will appear in a completely different guise. What? Try it and tell us yourself.

Received here and now uh effect

The state of "here and now" allows you to experience the world as it is without imposing on it the plaster of internal conflicts, fears and hopes. While in this state, the person can clearly and clearly see what the events and people around him are. Perception, devoid of fears and expectations, decodes the surrounding space like a child frozen in front of the majesty of the raging ocean. We usually live in memories of the past or plans for the future. And what if you dive into the unknown depths of the present?

May the force be with you, incredible people!

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8 thoughts on 3 Ways to Achieve the Here and Now”

At first, I must say, the sensations were ... ambiguous ... I tried to visualize the respiratory process - your body is translucent, rather even in black and white, and oxygen molecules before inhalation are yellow, after passing through they are blue .. an interesting "Live" picture did turn out 🙂
Then I moved on to objects, and my attention fell on a small plant that has recently been standing on a table near a computer monitor - a plant that feeds on dust - such an interesting thing .. and caught myself thinking -
“damn, what am I doing - sitting and trying to see something new in the plant that is standing near the monitor of my PC ...?”
But then the goal becomes a bit clear - to convey the idea that it is better not just to live days in the world around you, but to live in it.

A wonderful sunny day in March…here and now I managed to feel myself while walking. The rather cool air and spring wind helped to focus on breathing, but soon the world captivated me with his life. How many things are so familiar to us, but so amazing and unique we can see in one walk. One of the trees inspired me for the plot of the picture. The squirrel, which was jumping on the still quite damp ground, made me stop, she looked at me, and when I sat down, she ran up and also sat down on her hind legs, tilting her head from side to side.
The sun blinded my eyes. I was content just to be in this world. Here and now.

• 

  To be here and now - it would seem that it could be easier. And so we are here and now. Constantly. But more often than not, thoughts are drawn into a cycle, endless internal dialogue, and ... everything. Where did those 5 minutes go? But those 47 days?
  Today, practicing life here and now, it was something like a return to the origins. Clearing my mind for a moment from the swarm of thoughts, I saw the pavement in its entire length. Although the sidewalk was very long, it was visually impossible to cover it in its entire length. It seems that being in this moment, we use some more powerful apparatus for sensing reality than the brain. I also noticed that here and now I didn’t need to rush somewhere, worry about something or solve problems. It seems that there is a more intelligent mechanism that determines my existence. And I am a shareholder of this mechanism, which can choose the attitude to what is happening.
  The thought comes to mind that the constant practice of being present in the current moment is able to fix this state on a subconscious level, and thus open access to the familiar world, but with a radically different look.
  It will now be a new habit to ride the subway or bus, or walk - there is plenty of time to practice.

Here and now for … (N) years.
An asocial person who gave up transportation so as not to miss the world when walking, wherever my legs would carry me. Defeated physical pain, as the root of all our troubles, and suppressed the instincts of primitive systems - stress, jealousy, anger, hysteria. How? Turn to face me and, looking into my eyes, repeat this question again without trembling on your lips! How? Breath control is the best that can be for every person. Proper consumption of the invisible life that surrounds us gives us a desire for something new, makes us secretly develop our skills, strengthens the will, and all this makes us superhuman. Like a buoy hitting a weak body from a karate coach who seeks to strengthen our inner world and conquer the pain. Like a quarrel that makes you lose your mind and make terrible mistakes. Air, breathing, a wide and smooth gulp of oxygen, and easily raised eyelids with a smirk make everyone around explode with violent indignation about your greatness.
Sounds, yes oh yes ... sounds ... music of any element ... how not to know what they can give? Today I stopped to listen for a second to two unemployed musicians who sang songs by TMK, VV in Ukrainian… and how nice it was to listen, having an increased level of hearing from birth due to poor eyesight. Along the way, seeing off the hurrying amoebas in the back, which, having closed themselves from everyone around, run to work, run to their problems, which are waiting for them and will not go anywhere. They run to their loneliness, not noticing the elements that the largest theater has created around them, and they play performances until our heart makes the last push.
Watching and seeing is a talent. Sight is given for survival, but also for enjoyment. What did I see today from one of the highest points in my city? A huge quarry in which my city is located. My home, where I have spent my whole life, how do others see it? They just run without looking back, hate, despise. Dirt, smoke, technology, factories and the grandeur of the dirtiest settlement. But how beautiful it is when you understand each element, how snow comes to grips with smoke and poison from the continuous cycle of steel production. The sun tickles with its attention distant places where people live only one day, and all you need to do is raise your eyes and, slightly screwing up your eyes, smile at such approval.

Concentration on auditory effects was chosen as a method of achieving the state of "here and now". I sat in a chair with my eyes closed. The main condition was the perception of all sounds "as they are", without logical conjecture of the source of their origin and influence on the surrounding space. Sometimes, of course, the brain tried to get through with a bunch of prepared descriptions, but slowly I managed to reduce such “appeals” to almost nothing. And, oh gods!
It seemed that the world of sounds lives its own separate life, and I dissolved into the surrounding space, like a string vibrating from any pulsations. The past and the future have lost their meaning, and the moment "here and now" seems to have disappeared in reality, which is devoid of the category "Time". The thoughts are gone. I floated in a space that doesn't need to be seen. I was space.
Did I hear the rustle of atoms or did I rustle myself?

Best regards, Sound

Although I never doubted that I was right here and right now, nevertheless, I decided to try the three proposed options. The first is breath control. After the sixth ten breaths, really!!! all thoughts disappeared somewhere, but I was close either to fainting, or to ... fainting. The feeling - pleasantly unpleasant - as if bursting from the inside and then throwing back, I want to fall. Still, it seems to me that it is better not to focus on breathing, but to breathe by inertia, as nature intended. The second is focusing on sounds. Street, lots of snow. At first there was silence in my ears. Then there was a rustle and a crunch. Someone was walking in the snow nearby. Then the sound of pouring sand - blew strong wind. Someone in the distance shouted Seryozha! The dull sound of cars passing slowly along the road. Signaling. Again the crunch of the snow. From somewhere, a bird is singing. Maybe you heard?) Again pouring sand. Even closing your eyes, you could understand by the sounds that it was winter outside at the moment. The third is non-observation of the object. The most, in my opinion, interesting and even exciting. Noon. I look out the window. I observe the consequences of the snow element. Cars froze under a white cover. Life has stopped. And now, a big green jeep is trying to move. Back and forth, back and forth. Persistently rolls a rut for the exit. Back and forth, back and forth. Forward-diagonal, back-diagonal. The 38th minute has gone. 10 meters dug. Forward-backward. Forward-backward. At first the jeep turned into a dark green moving spot, then, it can't be!!! there was a big dinosaur in the yard, trying to dig its way with its head, back and forth, back and forth ... The dinosaur even had steam coming out of its mouth. Don't believe?!)

Trying to feel myself here and now, I tried all three methods. First, I tried to listen and think about how I breathe ... .. I breathe evenly (I felt how I inhale the cool air that enters through the ajar window, and exhale already warm). I also tried to focus on the sounds .... True, the noise from the computer fans jammed, basically, all sounds. Somewhere out there, in the next room, the TV is talking, what and what it is talking about is not clear, but it doesn’t matter either. Because I'm here and he's there. The third method is my favorite. Sticking my head out of the window, which I had probably not opened since the beginning of winter, a cool, spring breeze blew on me. It was so good outside, puddles of snow dried up under the daytime, warm and so pleasant sun. It smelled like spring. Cherry grows near the house, young, no more than five years old, but already two storey house. Looking at it (a lot of branches and a tree trunk), I wanted to find something unusual in it ... ... a root ... .. we never see it, but it is there. And I began to imagine him: big - in depth like a two-story house, voluminous and developed like many branches on a tree, and strong - firmly clinging to the ground when a strong wind blows. So looking out the window and seeing ordinary tree, I saw this tree in a new way, at least twice as much. But, to feel myself here and now, the cool evening breeze helped me the most)))