First, decide an object of focus. This can be your breath or a word, or a combination of both.
With your attention on the breath, feel each rise and fall as you inhale and exhale. After enough time (or no time at all) your mind will wander.
When the mind wanders, and you become aware that it has wandered, gently note it as “thinking”. If the attention is focused on a different physical sensation, such as an itch or a place of discomfort, note it as “feeling”.
Once you’ve noted that you are thinking or feeling, gently bring the attention back to the object of focus.
In my experience, this practice will make it easier to recognize when the mind has drifted, letting you return to focus faster each time, and it will begin to drift less frequently as well.
I hope this helps! Best wishes with your meditation practice!
- Do you find meditation more helpful in the morning or the evening?
- How do you keep yourself motivated and disciplined?
- How many hours should you meditate?
- What’s your length goal for meditating? How long do you want to be able to meditate for?
- How long do you meditate for and at what time of day?
- What is your main aim of meditation?
- What is the recommended amount of time to meditate?
- Is it normal to almost go into sleep, then awake in your mind in time for the end of meditation cycle?
- Is it better to do the same meditation multiple times in a row/use the same app/stick to the same teacher, or better to change it up and do a different meditation every day?
- When do you meditate? For how long?