This is a sammari - an abbreviated version of the book "How to live consciously with meditation" by Maria Gorina . Only the most valuable thoughts, ideas, cases, examples. Have you ever tried to clean potatoes, giving yourself to this activity with all the fullness and power? Tried to play with the child as children play: Throwing away thoughts about work, forgetting about the phone and all the soul immersed in the construction of the Lego castle? Tried to listen to the partner, focusing on his words, emotions, voice, and not on their thoughts?Consciousness, or mindfulness, the ability to be here and now, feeling the fullness of life . This skill doesn’t just make us healthier, happier, and more stress-resistant; it gives us back our lives — those hours and minutes we didn’t live well, lost in our thoughts. This article is a brief guide to mindfulness: from body, emotions and thoughts to actions and relationships. Read and live at full capacity!