There is no cookie cutter approach to meditation. The director of the neuroscience lab at University of Wisconsin, Richard J. Davidson, Ph.D., told The New York Times “In Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activities, not a single thing.” There are many different types and approaches to meditation, with each practice requiring a different set of mental skills.
The most simple approach is the concentration method. This involves simply focusing on a single point, from your breath, the flame of a candle, a word or mantra, a musical tone, counting the beads on a mala, or even coloring. When you catch your thoughts wandering, you simply let it drift away like bubbles, and bring your attention back to your focal point. You may find this to be difficult at first, but with time and practice, you will notice your ability to concentrate improves. This impacts your concentration both in meditation and in your every day life.