Goal: Be fully aware of what is going on in the present moment; let thoughts float in and out without any judgment.

  1. To anchor yourself in the present, focus on your breath as you inhale and exhale. Breathing mindfully does not involve a conscious changing of your breath.
  2. Tell yourself that you will not engage your thoughts. As thoughts pop up, just notice them and let them go.
  3. As you notice your mind thinking about things, try to let those thoughts go without judging them and return your attention to the experience of breathing. The point is not to stop having thoughts. The point is to become more aware of your thoughts without automatically engaging them.
  4. Being distracted is normal; our brains evolved to be vigilant. When you concentrate on your breath, don’t be upset when your mind wanders. Instead, simply observe the distraction. Your breath should remain your primary focus.

If focusing on breath does not work, you can focus on anything in the present (e.g., sounds, a picture, a candle), so long as you don’t have to think about it.