Practice Practice practice. Use the meditations they provide in the 31 day challenge. When you find one you like, or a few you like, stick with them and do one every day. Another option, if this program does not suit you are the following free programs that teach mindfulness MBSR Nishpatti foundation Free Meditation I have trained with Swami Brahmanada Saraswati of the Nishpatti Foundation and he is wonderful One other suggestion is to pick one activity you do every day and do it mindfully. Such as brushing your teeth, or showering or walking or eating (mentioned above). For instance, when you brush your teeth, focus completely on that one activity and nothing else.