“How to stay calm ... until your body is at a 45-degree angle (and don’t use your hands to support yourself). While in this position, DuBois says to note “what muscles engage to keep you ...

No, you do not have to meditate for hours daily to calm your mind. Start small - just 10 minutes. All you need to do is to keep away all distractions - mobile, TV, any sort of noise etc.