Your mind will wander. This is not a failure; it is the moment of practice.
Choose an anchor, usually your breath. Focus on where you feel it most—the belly or the nose. Atenção plena | A Arte de Silenciar a Mente
Put away your phone. Notice the texture, temperature, and flavor of each bite. Your mind will wander
Whenever you feel overwhelmed, stop. Take three deep breaths. Notice the air entering your nostrils, the expansion of your ribs, and the release of tension on the exhale. the expansion of your ribs
Feel the weight shifting from your heel to your toes. Notice the breeze on your skin.