is a normal part of the process, and it is important that you do not beat yourself up for getting off track. simply trying to stay focused is enough.
repeat this for 10 to 20 minutes.
closing: when you have finished, you may wish to sit in silence for a few minutes before returning to your daily activities. if you keep a journal, this will be a good time to record your experience.
practice this technique for 20 minutes a day, even if you split it into 2 ten minute sessions.
it is better to practice five minutes a day every day than 30 minutes once a week.
if possible do not practice within two 