Anyone who meditates will quickly meet the wandering mind. Thoughts jump from one thing to another, and at first this can feel frustrating. But it is completely normal.
The first step is to focus on the breath. You can notice the breath at the nostrils or the rise and fall of the abdomen. To help steady attention, silently note “in” and “out,” or “rising” and “falling.” When thoughts, feelings, or sounds pull you away, gently note what has appeared—“thinking,” “feeling,” or “hearing”—and then return to the breath.
If you simply zone out, that is not mindfulness. Meditation is not about drifting into blankness, but about staying awake and aware. If the mind remains restless, try counting the breath from one to ten and begin again whenever you lose track.
The goal is not to fight the mind, but to train it. Each time you return to the breath, you strengthen concentration and mindfulness. Be patient. Progress comes slowly, but with steady practice, the wandering mind becomes easier to work with.