overnight. However, as the research states, you should start to feel in control of your emotions and life, and a lot calmer within seven days of consistent practice. If you find it difficult to sit still for more than a few minutes, or you suffer from such severe anxiety that you find it unbearable to sit and confront your thoughts, try “Kinhin,” a form of Zen walking meditation. Start by removing your shoes and socks, and then stand up straight but don’t stiffen your back. Stand firm without rocking back and forth on your feet, your weight should be evenly distributed, and you should feel grounded. Draw your thumb toward your palm and then wrap your fingers around your thumb. Lightly place your hand against your stomach just above your belly button. Position your right hand over the top of your left hand, gaze at the floor about six feet in front of you. Your gaze should be concentrated but soft. Take one step forward with your right foot. Each time you breathe in and out, take one step forward. As you walk, aim for slow, controlled movements in a clockwise direction. It will take an incredible amount of self-discipline to keep an even pace. This is an excellent way of developing self-control. Every time you complete the meditation, you prove to yourself that you have the ability to master your movements. This translates into a more proactive, stronger, mental attitude that will benefit every area of your life. When developing good habits, the aim is to start small and then scale up. Therefore, it is advised that you start with 10 minutes a day—five minutes in the morning and five minutes in the evening. From now on, make meditation a nonnegotiable part of your life. Don’t “try” to meditate, just do it. The word “try” is a recipe for disaster; in the next chapter, I will tell you why.