First, you practice sitting with your attention focused on a spot in front of you. A corner or a leaf or a dial will do. Practice concentrating on that spot, not on thinking about the Packers or the virus or anything. Repeatedly practicing leads to being able and comfortable slipping into an alert meditative state at any time.
So, practice doing so when you think of it. Not when you are lighting a candle or carrying a bowl of soup, but often. Doing so brings up a look at what is on your mind, often.
When you notice that you are often thinking about how irritating _____ is, make a note. After a few more such occasions, make another note. When you have accumulated three notes, take a seat and think. What can you do about your irritation with __________. Sometimes, just putting that much attention on the problem changes it and your reaction to it. Sometimes, spending a little time noticing makes it clear that further, more determined, more imaginative effort is indicated.
Just sitting quietly with yourself can sometimes be enough to improve your inner peace or your tolerance or your appreciation. Maybe looking up _____ in Google or books about ________ can be a big help. Talking the matter over with a friend or adviser or pastor may open doors you haven't tried or thought about.
