Grab your phone and set your timer for 1 minute.
Close your eyes. Breathe slowly and deeply.
Try to focus on your breath and nothing else. Feel the breath flowing in and out. Focus on the breath.
If your mind wanders to something else, simply notice it, forgive yourself, and return to the breath.
Every time you realize your mind has wandered, simply notice, forgive and return to the breath.
Notice, forgive yourself, and return to the breath.
When the timer goes off, stop.
Maybe you’d like to try for 2 minutes later in the day? The longer you do this, and the more often, the easier it gets.