I AM

[auntiemable]

"The first step is simply noticing thoughts, though."

I agree, you need to take the time to do this. I listen to some channeling on another site that constantly emphasize noticing your thoughts and being positive. One of their suggestions is that when you notice and emotion or thought that is negative, take two deep breaths and center yourself (direct your attention) in/to your heart. I find immediate relief when I do this. They say that it will free you from reaction, judgment and guilt and can slow your heart rate and breath.

I hold thoughts in meditation by continually repeating them in my head if my mind starts to wander. Not sure if it qualifies as what they term 'adepthood', but I like to think that I'm training my mind that way. I learned recently to take two deep breaths and center myself in my heart before I start my meditation and then imagine myself in a neutral place. I can actually feel myself go there inside. It seems to aid my meditation and help me to stay on whatever thought I wish to concentrate on. If you don't already do this, you might give it a try.

Peace, love and happiness!