Page 104 - Total War on PTSD

One meditation technique is to use a mantra or a Focus Phrase which is a positive word or short phrase that you can use to help bring your mind back to the present and intercept negative thoughts. You use your Focus Phrase by silently repeating the words to yourself. Repeating the phrase is like pushing a pause button on your mind. The repetition intercepts or slows down the distracting thoughts, increasing your level of mindfulness and redirecting your stream of consciousness toward a more beneficial and calmer space. A Focus Phrase can also be used when you feel stressed or unmotivated.
Choose a phrase that is comfortable and natural to you. Examples – Breathe. Be still and trust. All is well. Just be. This will pass.
Another technique is to focus on the breath — either counting the inhales or exhales or noticing the feel of the breath on the upper lip or counting the breath to a selected number and repeating,
Plan to meditate about the same time every day — whatever time of day or night you can be consistent. Establish a place you can use every day where you can be relatively undisturbed during your practice. Sit as long as you can every day, it will help you cultivate and maintain your awareness as you continue through your day. A daily practice of as little as five minutes or more is beneficial.
Begin by taking a few deep breaths and soften and lower your gaze or close your eyes. As distractions come continue to gently bring your attention back to your Focus. As long as there are no emergency sirens blaring in the background, there is no need to acknowledge outside noises or your thoughts — let them come and go without engaging them.
Remember the whole point in meditation is not to stop the thoughts in the mind, but to notice the thoughts and without engaging them, let them pass through your mind. When you focus your mind on something, you are less likely to get caught in your thoughts. And when the mind does wander, which it will inevitably do, coming back
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