Mindfulness
In meditation, you practice being in control of your attention.
You focus on an object without analyzing until attention settles.
Initially, meditations will be entirely training in "settling".
Like separating the roles of rider and horse, make your intention the rider, and your attention the horse.
In my case, I literally imagined my sense and body awareness as a horse, and my mindfulness as the rider.
Notably, this awareness is not meant to be at the level of what I see with my eyes, and not to be attached to my real body. I get a sense that I have pictured it in my mind. It is separate from my sense awareness and from my real body. I can move the horse, or synchronize it to my body in the mind.
In fact, since I have aphantasia and lack mental imagery, this is how I found I could still have an active sense of focus on the idea. "Rider is doing this, horse is doing that" or "Oh, I got distracted and I am not focused on the idea anymore. It a non-visual, mental space."
Then, whenever I realized I had lost this awareness, I would restore the idea as if the horse had become distracted. The distracted thoughts become some clover on the ground that the horse was distracted with, and the rider starts directing it back to some smooth walking.
I held this, identifying more and more with the perspective of rider. Noticing the posture of my real body slacken, as if a lazy horse, I correct it, as if the guidance of the rider.
I even began to hold this awareness outside of meditation. Trying to do it all day long. It was the sign that I was mindful, ready to act intentionally. If I lost that feeling, there is nothing to stop the horse.
When compulsive tendencies appear because of habits, or deceptive reward seeking behaviour, we will either win or lose to these tendencies and temptations. Replacing automatic behaviour with the free will of intention and attention, we can achieve freedom from tempting thoughts (which can become quite noisy), and the compounding returns of making better choices for ourselves.
For me, this is the basic prerequisite of mind training.