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^GETTY Don't try to stop your thoughts, just try to consider them calmly

^{DAB Radio Alamy} Treat your thoughts like they are background noise, like having a radio on in the background, and don't make them your main focus

Attempt to not judge your thoughts as good or bad, but instead consider your thoughts with curiosity

^GETTY If your mind wanders, acknowledge that this has happened and bring your focus back to your thoughts

Continue to work with your fears for the period of time you have chosen

^ALAMY During meditation you can feel like you have more thoughts than normal, but remember this is not the case – you are just becoming more aware of them and dealing with them becomes easier the more you practise

The Mindful Manifesto, by Dr Jonty Heaversedge and Ed Halliwell, Hay House, £10.99