If you are having a hard time staying in the present, just concentrate on your breathing. Inhale slowly through your nose for a count of three, hold your breath for a count of three, and then slowly exhale through your mouth for a count of five. Repeat this a few times until you feel less agitated. You can also try noticing how your breath feels as it enters your nose when you inhale, fills up your chest and belly, and leaves your body when you exhale.
started by medical professor Jon Kabat-Zinn, focuses attention on your breathing and on mentally scanning your body without judgment. You can find guided meditation videos from Jon Kabat-Zinn on YouTube.
focuses on observing your breath, posture, and the thoughts that go through your mind. As the thoughts come in, you observe them and let them go. Check out buddhanet for more information.
When your mind generates distressing thoughts or takes you out of the present, redirect your attention back to what you are doing. This trains your mind to focus on one task so you are not distracted by unwelcome thoughts and worries. For example, when you are washing dishes or taking a shower, notice how the water feels on your skin. If you are taking a walk, pay attention to how your feet feel on the ground as you move forward. When you give this attention to any daily activity, you will notice how it helps you calm down.
The mind likes to zone out, drift into the past and future, and divide your attention. To help your mind stay in the now, practice listening with undivided attention. When someone is talking to you, focus on what that person is saying and give 100 percent of your attention. Don’t let your mind wander or think about your reply. Watch the other person’s face, make eye contact, and relax. If your thoughts begin to drift, just notice that and then bring your attention back to the other person.