Sit in an upright position.
You need to be relaxed, but not overly relaxed. Be upright with a strong posture, so you are comfortable but still alert. Make sure you do this in a quiet area where you won’t be disturbed, and where there are no major distractions.
Focus on your breath.
Close your eyes and breathe normally, focusing on the sensations it creates. This could be the coolness of your breath as it goes in and out of your nostrils. You may also notice the rise and fall of your chest or stomach. Choose whichever sensation is strongest and hold your attention there.
Notice when your attention wanders and move it back.
Be aware when your attention wanders. It may be random thoughts that enter your mind or sensations like aches, pains, or itches. Whenever this happens, note it and then refocus your attention on the breath sensations. At first, your mind will wander a lot more. But as you practice more, it will become easier for you to hold your concentration.

Notice when your mind is wandering

How to Apply This