Sit in a relaxing position, close your eyes and take a few deep breaths. (You don’t have to sit crossed legged. Just get comfortable :)
Begin repeating your new mantra. You can do this silently or out loud. Whatever works for you.
Continue this for 20 minutes
When thoughts come up don’t chase them away. Just gently move your awareness back to the mantra.
Give yourself a few minutes to ease back into your world. Meditate again when the craving arises.