Meditation does not turn off your brain or stop thoughts from appearing. It gives you a structured way to practice noticing where your attention has gone and redirecting it. Choose a neutral focus, such as your breath or the sounds around you. Each time your mind wanders, acknowledge the thought without judgment and return to your chosen focus. The repeated redirection is the exercise, and it builds a skill you can use when unhelpful mental chatter appears during the day.
Three Breaths
Breathe — Sit comfortably and rest your attention on your breath.
Breathe — When your mind wanders, notice where it went.
Breathe — Gently bring it back, again and again — that's the training.
