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If you are having difficulties settling, you can try counting the breath – which is an ancient meditation practice.

On your outbreath, silently count “one”, then “two”, and up to “four”. Whenever you notice your thoughts have strayed far away or you find yourself counting “thirty-three”, simply return to “one”.

If you close your eyes you will be more likely to drift away on thoughts and stories.

It’s good to experiment and see what feels best for you.

Imagine that they are unwelcome visitors at your door: acknowledge their presence and politely ask them to leave.

Then shine the soft light of your attention on your breath.

In this way, “one” is like coming home to the present moment. When you notice thoughts, gently let them go by returning yous focus to the breath.

Don’t try to stop thoughts; this will just make you feel agitated.

In time outer and inner silence meet and you come to rest in the moment.

It’s difficult to settle into meditation if you are struggling with strong emotions.

This is because some emotions tend to breed stories in the mind.

Otherwise we miss most of our experiences because we are somewhere else in our mind! In ordinary life, we tend to equate focus with concentration.

That’s like using the mind like a concentrated beam of light.

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