How did you overcome mind-wandering during guided meditation for work anxiety?

[Olivia.G]

I've been trying to use guided meditation for the past month to manage my work-related anxiety, but I find my mind constantly wandering to my to-do list, and I often end the session feeling more frustrated than relaxed because I can't seem to 'clear my mind' as the instructors suggest. I've tried a few different apps with varying styles, from mindfulness of breath to body scans, but I struggle to stay engaged and frequently fall asleep during longer sessions, which defeats the purpose. For those who have made meditation a consistent and helpful practice, how did you move past the initial stage of mental resistance and distraction? What type of guided meditation or specific techniques did you find most accessible for a beginner with a very busy, analytical mind, and how long did it take before you started noticing a tangible difference in your daily stress levels or focus?

[Camila77]

You're not alone. For a busy, analytical mind, the trick isn't clearing thoughts—it's training attention. Start with tiny, repeatable anchors: 2 minutes a day, then 5, then 10 as you can. A simple pattern that helped me: 60 seconds of steady box breathing (inhale 4, exhale 4) for 4 rounds, followed by a 2-minute body-scan. Do it at the same time each day if possible.