Sometimes the most powerful solutions are some the the most basic concepts and the easiest to implement in our daily lives. A perfect example is a brilliantly basic solution for quieting the mind in meditation.
Meet Mingyur Rinpoche. He explains what many have been taught, but too few attempt, in an easy to understand and implement approach.
A comparison of the effects of Zen breath meditation vs. relaxation on college students:
Researchers discovered the effects of Zen breath meditation compared to those of relaxation on college students. 75 undergraduates (aged 17–40 yrs) were divided into 3 groups using randomized matching on the basis of initial anxiety scores of the College Adjustment Scales and they completed the Taylor Manifest Anxiety Scale. They were divided into meditation, relaxation, and control study groups. Training for the meditation and relaxation groups took place during a 1-hr instructional session with written instructions being distributed. After 6 wks anxiety and depression scored significantly decreased for the meditation and relaxation groups. Interpersonal problem scores also significantly decreased for the meditation group. (PsycINFO Database Record (c) 2016 APA, all rights reserved)
Tloczynski, Joseph; Tantriella, Michele
Many struggle for years with the unusually intense itches and body sensations that arrive prior to and alongside "awareness". A great number never reach their destinations as they allow themselves to become negatively preoccupied with their newfound heightened physical, emotional, and spiritual sensitivities. Initially, it is easy to be distracted by these sensations (itches, tangential thoughts, fears, worries, etc) . One choice is to attempt to ignore or dampen the signals one's body and mind present during meditation time in a form of disciplined, peaceful, battle. You've likely heard people speak of commanding control over their minds and describe their relationship with meditation as overcoming or beating something internally and/or externally. Wresting the control from their psyche and spirit to achieve an optimal meditative experience. Unfortunately our culture has a great deal to do with the way many of us approach meditation -- as one would warfare or business.
An easier choice? Focus on your breath; how it sounds, where it lands, how it feels as it travels. You may find the transport you have been seeking.
The mind is busy with interference and static from numerous internal and external sources. Our breath is the solution--The breath quiets our mind, feeds our body, and frees our spirit.