Train attention. Notice thoughts. Return calmly. Meditation is not emptying the mind — it is learning not to be controlled by every thought.
Sit still for 5 minutes. Breathe naturally. When distracted, notice it and return to the breath.
1. Sit. 2. Breathe. 3. Notice. 4. Return. Repeat daily.
You train the ability to pause before reacting. That creates space for choice.
The mind wanders. That is normal. The practice is returning without judgment.