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Focus on the sensations of the breath to anchor your attention from "summary" of The Headspace Guide to Meditation and Mindfulness by Andy Puddicombe
When we sit down to meditate, the first thing we do is to find a comfortable position. Sitting cross-legged on the floor is ideal, but sitting on a chair is fine too. The key is to keep your back straight, not rigidly so, but comfortably straight. This allows the breath to flow easily in and out of the body. The next step is to gently close the eyes. This helps to reduce distractions and allows us to turn our attention inward. Once the eyes are closed, we turn our attention to the breath. We don't try to control the breath in any way, just allow it to flow naturally. As we focus on the breath, we start to notice the sensations that arise with each inhale and exhale. Perhaps we feel the coolness of the air as it enters the nostrils, or the warmth as it leaves. Maybe we notice the rise and fall of the chest or the expansion and contraction of the belly. Whatever sensations we notice, we simply observe them without judgment or analysis. We don't label them as good or bad, right or wrong. We just acknowledge them and let them be. If the mind starts to wander, as it inevitably will, we gently guide it back to the breath. The breath becomes our anchor, our point of focus. Whenever we find ourselves getting caught up in thoughts or emotions, we can always return to the breath. By continually returning to the breath, we train the mind to be more present and less reactive. Over time, this practice can help us cultivate a sense of calm and clarity in our daily lives.
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