Begin by bringing your awareness to any sensation in your body, then move on to your thoughts. As you observe your random thoughts for example "What am I having for lunch later?" refrain from labeling or judging. Instead see them as passing clouds or floating balloons that you do not hang on to. If you catch yourself hanging on to one of the "balloons" immediately let go. As you practice this exercise more often, you'll find yourself faster at catching yourself losing attention
