Meditation is not emptying your head. It’s noticing where your head went, and coming back. The coming back is the practice. Which means you cannot be bad at this — a wandering mind is the exercise equipment, not the failure.
01
set it up
- pick a time you’re already still — before sleep, after coffee
- set a timer for five minutes
- sit however is comfortable, feet on the floor
- eyes closed, or resting soft on one spot
02
the five minutes
do this
- Notice three things you can hear.
- Find your breath. Don’t change it — just find it.
- When you catch yourself thinking, say the word thinking in your head.
- Come back to the breath.
- Repeat until the timer goes.
03
when your mind wanders
It will. Twenty times in five minutes is normal. That is not a sign it isn’t working.
- it wandered — that isn’t failing
- you noticed — that’s the rep
- name it, come back
- don’t grade yourself on the way
04
a week of it
One word for each day. That’s the whole tracker.
mon / tue / wed / thu / fri / sat / sun
05
check
Where does your mind go most often?
Is that thing asking for your attention somewhere else in your life?
Please read: this is a self-help worksheet, not therapy and not
medical care. It won't fix everything and it isn't meant to. If you're struggling
with your mental health, please talk to a doctor or a therapist — and keep doing
that alongside anything you do with me.