Stillness

**Sit down.** Chair, floor, wherever. Upright is good but don't overthink it. **Put your attention on your breath.** Not controlling it, just noticing it. The feeling of air moving in and out. **When your mind wanders, bring it back.** It will wander. That's not a problem. The return is the whole point. **Don't grade yourself.** Every time you notice you've drifted and come back, that's the rep. That's it. --- Attention is trainable, and the rep isn't staying perfectly clear. It's noticing you've gone and choosing to return. Done regularly, this builds the ability to step back from your own thoughts instead of being dragged along by them. Want to mix it up? Anchor on a single object, a sound, a candle, a word. Try a body scan or take it on a walk. It also works as a way to fall asleep.