Single Point Focus

Grab a single point. It can be anything: close or far away, external or internal, imagined or real. From your breath, to an object, to a picture, to a sensation.

Place your attention there, and hold it there for the duration of the exercise.

The question is not if your mind will wander.
It will.

When you notice, bring it gently back to the point of focus.

Wandering is part of nature. It is your mind trying to escape: a monkey escaping the circus.

When it wanders, bring it back. Patiently. Do not judge it for wandering. Just notice, and guide it back.

That is the work.

When thoughts won't stop moving.