When you notice your mind wandering (and it will), just bring it back to the breath. Silently say in your mind “inhale” as you breathe in and “exhale” as you breathe out. Close your eyes or, if you are worried about falling asleep, focus your gaze at a single spot (like a blank wall, not the Home Shopping Network). You’re learning not to automatically follow every single impulse that your brain and body produce.
This simple act of staying still is part of what makes meditation willpower training effective. If you notice the instinct to scratch an itch, adjust your arms, or cross and uncross your legs, see if you can feel the urge but not follow it. It’s important not to fidget when you meditate-that’s the physical foundation of self-control. Sit up straight and rest your hands in your lap. Sit in a chair with your feet flat on the ground, or sit cross-legged on a cushion.
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