1. sit down somewhere, a relatively quiet and dark place is nice but you can do it wherever, maybe set a timer, maybe don't
2. close your eyes, pay attention to your breath
3. when thoughts appear in your mind, note them but attempt to keep your attention on your breath, not on your thoughts
4. when you notice that your thoughts have wandered away from your breath, congratulate yourself for noticing this, and go back to step 2
important: do not berate yourself for getting caught up in your thoughts, do not worry that your head is too full of thoughts to ever be able to "stop thinking" - your brain has been thinking for most of your entire waking life and disengaging from this is hard at first! it gets easier.
"the mind illuminated" is a nice book on the subject IMHO.
2. close your eyes, pay attention to your breath
3. when thoughts appear in your mind, note them but attempt to keep your attention on your breath, not on your thoughts
4. when you notice that your thoughts have wandered away from your breath, congratulate yourself for noticing this, and go back to step 2
important: do not berate yourself for getting caught up in your thoughts, do not worry that your head is too full of thoughts to ever be able to "stop thinking" - your brain has been thinking for most of your entire waking life and disengaging from this is hard at first! it gets easier.
"the mind illuminated" is a nice book on the subject IMHO.