In short: a wandering mind is normal, and coming back is the practice. Five tips from Buddhist meditation: count breaths, name what's pulling you away, balance your effort, use a simple word like "Buddho", and keep sessions short but daily.
- 🔢 Count breaths 1 to 10, then start again. (How)
- 🏷 Name the hindrance: wanting, irritation, sleepiness, restlessness or doubt. (The five hindrances)
- 🎻 Not too tight, not too slack. "When energy is too forceful it leads to restlessness. When energy is too slack it leads to laziness." (AN 6.55 · More)
- ☸ Use one word: "Bud-" on the in-breath, "-dho" on the out-breath. (Buddho)
- ⏱ Short and daily beats long and rare. (How long?)
Try it
Questions people ask
Why can't I focus when I meditate?
A wandering mind is normal. The Buddha named five hindrances (desire, ill will, dullness, restlessness, doubt) that pull attention away; noticing which one is present is half the work.