Get comfortable and place your hands on your lap facing up. In one hand place the remote to the tv. Look at the remote then close your eyes and visualize the remotee open your eyes look at it again real good close your eyes and visualize it again just as you saw it last. When your mind starts to wander you will loosen your grip on the remote this will bring you right back to what you were doing and soon you will be able to think only what you want to no more flashing from one thought to anothmeditation exerciseer you will be able to meditate easily.