The last mindfulness practice I shared had a lot of instruction. Just like when you’re learning to fly it can be helpful for beginners to have someone guiding them regularly throughout the session. Mindfulness can be even more powerful with less guidance so you can really watch what your mind does and practice refocusing over and over without judgement.  The “without judgement” is the hard part for me. But it’s important to recognize the catching yourself not focusing is the goal of mindfulness. So each time you find yourself refocusing it’s important to not judge yourself for failing to stay focused, but rather look at this positively for having become mindful again.