Practical exercises - Start with 10 seconds every hour:
1 - Close your eyes and with each breath cycle bring your attention to the temperature of the air coming in and out of your nose. Become aware of how your shoulders, chest, and belly move as you breathe. Let go of your thoughts whenever they arise and turn your attention to how your body reacts as you breathe.
2 - While eating, in front of your plate look carefully at your food; the quantity, the colours, the shapes, and the ingredients. Observe how your hand holds the cutlery and moves from the plate to your mouth. Be aware of how you open your mouth, place the food, close your mouth and start chewing. Chew very aware of what you are doing, how your jaw moves, your tongue moves... what flavours you can identify. Close your eyes and let go of any thoughts - focus your attention very carefully, and maybe the food will taste even more delicious.
3 - Put your index finger and thumb together and bring your attention to the ridges of your fingerprint - can you feel them?
4 - Close your eyes and listen, first to distant sounds and then to closer ones, even to the sound of your own breathing.
These exercises serve to weaken the judge and his accomplices (who communicate through your constant thoughts about the past and future) and to strengthen your inner sage (PQ). To live from this position is to feel happier and to achieve more and better in your life.
Best Wishes!