How To Meditate (So Your Mind Stops Wandering)


Knowing how to mediate is a cheat code to life, it's a skill every human being on this planet should have, I believe it's one of the most fundamental skills that should be taught in school, (but let's not get into that conversation).

Just as knowing how to breath, walk or eat is necessary for our survival so it the need to focus. And that's what meditation is.

Give me 4 minutes of your time and I'll teach you how to have clear thinking for the rest of your life i.e. how to meditate.

If you haven't already check out the other articles on meditation so you'll be caught up

Meditation Articles

My Experience With Meditation

When I was in your position I didn't know where to start, so here it is; the article I wish I had when I was a beginner.

To come to a conclusion as to what I needed to do I kinda just put the pieces all together from different places, now I can give you the whole solved puzzle.

Why Learn How To Meditate?

Alright now that you're all caught up,

Let's start with why you should learn how to meditate,

Meditation will allow you to stop getting bullied by your own brain. You'll finally stop mind wandering when in important occasions like talking to a girl you like or your Mum, because it's embarrassing when it happens, it's like saying to the person;

'This random thought I got is more important than you are'.

And they can tell, they can tell when you're entertaining a random thought in your head instead of the conversation you're having with them, and it's not a good look.

And learning meditation is like any other skill, and it comes with it's benefits, I won't get into them deeply here as I already wrote an article about them linked here,

Meditation Benefits Article : link (work in progress)

But Meditation improves every aspect of your health, ESPECIALLY mentally, it improves your focus, attention span, you'll get distracted less, more presence, your mind will wander less and so on.

So if you're an intelligent human being this will be something that interests you because it will genuinely change your life.

How To Meditate

Now along with things you should do there are things you shouldn't do.

Now meditation is not some weirdo practice, you don't need a robe, to live on top of a mountain, or to cross your legs.


You can meditate in your room, sitting down with your eyes closed, no joke.


So to start go in a QUIET room where you're ALONE, you don't want anybody bothering you, including pets, you can keep the lights on if you'd like although I usually meditate during the day so it won't make a difference. Sit down and close your eyes.

Alright now that you're prepared, what to do next?

With your eyes closed you're going to pay attention to your breath, as it goes in and as it goes out, just pay attention, you can control it if you'd like, just put your attention on the breath.

(Breath in from your nose and out either from your mouth or from your nose, I tend to find breathing out from the mouth is more comfortable and gets rid of more tension)

Now, naturally thoughts will begin to emerge, that's okay, the Right Mindset During Meditation is to be okay with the thoughts but REFOCUS on the breath.

That's the main part of meditation, REFOCUSING your attention on the most important thing IN THE MOMENT. (that's why they call it the present)

meditation sequence

The thoughts are a normal function of the mind, it comes up with things when it is bored. That's why we come up with so many good ideas in the shower, because our mind is not occupied by screens, problems or people.

Now as you're focusing on the breath I want you to start noticing different sensations in your body. How does the breath feel in your chest and in your belly? Do you have any tension anywhere? A lot of people have tension in their upper back and neck, I tend to notice I have a lot of tension in my mid-low back.

Notice as well how the breath feels in your nostrils as it moves down your trachea (wind pipe/neck).

Next, you can start to involve your other senses, like how the chair feels on your skin or your clothes, what sounds you're hearing, maybe some birds, school children or a crane maybe.

Maybe your Mum's cooking lunch and you smell it or you have a taste in your mouth from something you just ate. Also include the other senses, just notice them, don't judge or offend the school teacher cause she's making more noise than the kids. Just notice them without judgement, slowly moving your attention from one to the other and spending some time there, this is amazing training for your awareness, you'll actually feel like an animal again and not some numb vampire.

You'll be spending most of your time and attention on your breath though. If you'd like you can switch it up and instead of your breath you can solely focus on sounds you hear or sensations you feel, it's up to you, and don't be scared to experiment a bit, but if your attention drifted, catch yourself as quickly as possible and move your attention back to the focal point/the breath.

It is not something hard to do, the hardest thing is actually sitting still for the allotted amount of time, you'll start to fight yourself after 3-4 minutes and you can take my word for it. If you don't normally do this then that's the mark when you'll get bored and you'll want to quit or you'll say;

'This is useless, it's dumb anyway, what am I gaining from this?'

But don't, that's a sign that you're still low level in this skill and you need more practice.

I used to know a guy who used to tell me

'You meditate for 30 minutes a day, that's easy, I could do that'

I replied 'Do you meditate? Even just a bit?'

He's like;

'Nahh, it's too boring, I can do it easily anyway so it's a waste of time'.

And this dumb*ss just proved my point, just by him saying it's too boring and that 'he could do it' (he couldn't) proves that he's not actually strong enough to do it, he doesn't do it so he doesn't get it's benefits.

That's like saying 'I could go run 5k but I won't because I can do it and it's too easy' dumb isn't it? Not running the 5k will not give you benefits whether you can or can't do it.

And the benefits are plenty, they're even backed by science, but you have to be patient enough to do the work. (The short term benefits are noticeable on the SAME DAY, and long term benefits start to manifest in around the 14 day mark)

How To Meditate : Summary

  1. Sit in a quiet room alone
  2. Sit down and close your eyes
  3. Focus on the breath, in and out. (or any other sense)
  4. Notice how you feel
  5. As thoughts come in your mind, refocus on the breath

The act of meditation is the REFOCUSING part, it's putting your attention on what you're doing