Do this exercise as you wake up and as you are about to go to sleep. During your day, take yourself into The Zone whenever you need a mental vacation or are about to start a new task or activity, to give yourself the edge of being in the moment. When you do, you will automatically feel better and become more effective in whatever you are doing.
I teach this exercise to all of my clients, guiding them through it and asking them to practice at least three times per day, for 2 to 3 minutes at a time. When you are going to sleep, don't set a time limit - just take yourself into The Zone with the intention of staying there all night (you will pass into sleep after a while!).
For the shorter form, what you will actually do, see the episode "The Zone - short form"

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