granite!!!! Thank you tons for posting what you did from your friend!!! You know I love the ocean so it's great for me. My T has been trying to get me to focus on my breathing for months now. We don't do it each session, but when we do, I have trouble. Your friend's explanation helps because I, too, have a problem with all the thoughts that get in the way!

You don't have to wait for next session. Just sit down and try it! I need to do it every day, my T says, but I don't! Those of us who want to do it can post how we are doing. Just a few mintues a day is what my T says. Even 2 minutes of concentrating on your breath is good, she tells me.

She's always told me to be aware of my breath, so I agree with your friend that using your breath is the easiest method. She also says if a thought comes, name it, and then go back to paying attention to your breath. Gently bring your attention back. It's not supposed to be painful!

It takes time to learn a new skill. There's no deadline about meditation and mindfulness.