So much has been said and written about mindfulness, staying in the present moment. And, as you can see, thousands of years ago Buddha advised his followers to stay in the present moment. To "concentrate the mind on the present moment".
And yet, for so many, that almost seems impossible! The mind gets rolling on, and on...and on. It is hard to stop it.
When I work with clients on anxiety issues - that 'rolling mind' that won't stop - I remind them that learning a new skill, like focusing the mind, takes time. Baby steps. This is what I teach my clients:
feel your feet on the ground: no crossed legs, just both feet on the ground
feel your back as it presses against the chair or couch, just notice your back, your torso, your hips
listen to the sounds around you: maybe people shifting in their chairs, the hum of a fan, music, voices - just listen
and now listen for the sounds outside the building or office or home, wherever you are...again, just listen
begin to notice what you sense or feel in your legs, your hips, your chest: can you feel your heart beating? can you sense tension or tightness anywhere in your body?
can you sense or feel where tension and anxiety 'live' in your body? often the heart, stomach, between your shoulder blades...just notice
If you have been slowing down and taking your time, by now your entire system will feel calmer, quieter.
Try it and remember to keep practicing. It will get easier. The brain is very changeable and those old ways of thinking and letting the mind roll on and on can be shifted, calmed and quieted.
If you need a little more help, check out my YouTube channel - zoewaggoner - for guided meditations that can help. www.youtube.com/user/zoewaggoner/videos?view_as=subscriber
And you can always, call/text me for more help: 360-432-1236