My first attempts to meditate were a lot like my first attempts to read long-form literature. The mind wanders, and tangents of thought are often the first obstacle when trying to obtain the concentration needed for effective meditation. Breathing in and out is usually a function we execute subconsciously. So it is easy to see that we are vulnerable to go astray when we put our focus on breathing (initially a mundane task) to the forefront of our conscious experience. It is not so much a focus on breathing, but rather an awareness of the sensations that breathing brings. This focus on the body’s present state is quickly replaced by reflection of the day’s events, interactions, and whatever else is currently plaguing the mind, drowning in our own personal narrative. Unsurprising, as this is usually what happens when we pause for introspection in our frantic daily lives. But there are some useful ways to overcome this initial susceptibility to distraction.
We are ritualistic creatures and usually perform our tasks more efficiently in the context of a routine. So, find a space that you can specifically devote to meditating. It doesn’t need to have anything special, just somewhere that is quiet and comfortable. Light some incense. Once you have identified an appropriate space, then as you practice, it will become easier to get into the mindset for meditation.
Blood flows more freely and breathing is more effective when you have better posture. Keep your spine as upright as possible and your neck straight which will pave a clean path for oxygen-rich blood to flow into your brain. It is also important to note that our psychological states are largely physiologically embodied; our minds and bodies are in unison. So if you are slouching then you are going to be more susceptible to distraction during the meditation process. A composed body will translate to a composed mind.
It is inevitable that during the first few attempts to meditate, your train of thought will deviate from your focus on breathing. This technique of concentration on the breath is a way to align your thought process with the body’s present state. But it is important when these meandering thoughts occur to not get ruffled up, rather recognise their presence and that it is natural to get distracted, and then slowly return focus to inhaling and exhaling. This should help to overcome the initial frustration or defeatist attitude that often arises when people first give meditation a crack. And don’t worry, as little as five minutes per session is enough to start off with, and once your focus becomes more trained, you can start practicing for longer and longer periods. The potential benefits of perseverance make any initial complacency worthwhile.
The Science of Siddhartha: Practicing Buddhist Philosophy 