Label your distractions

Instructions

Focus on the breath.
Sit comfortably, close your eyes, and focus on the sensations of the breath.
Notice where your attention goes.
When your mind wanders and your attention shifts, don’t bring it back to your breath; instead, take note of the distraction.
Label the distraction.
Is it a thought, an emotion, or a sensation? Refrain from trying to elaborate on the distraction or understand why that specific thing came up. You want this to be a quick process, so try to simply notice it and label it without digging any deeper.
Return to the present moment.
Once you have given a label to the distraction, refocus on the breath sensations. This allows you to let go of the distraction and move on.
Repeat the process.
Keep repeating the process every time your mind wanders. Notice it, label it, and return to the present moment. Start by doing this for three minutes, and gradually increase the time with every practice.