These first two could probably be done in either order depending on your temperament, but I decided to err on the side of the totally abstracted floating heads, and assume it was the body sticking out at first for most people. But anyway, for the rest of you…
number two: learn to sit still
It’s an interesting paradox, but just as the body is built for motion, craves motion and will start to destroy itself without motion, your mind, in it’s deepest aspect, is stillness, craves stillness and will start to destroy itself without recourse to stillness. This is why you need to sleep after all, and why you would go insane without it.
The simplest way to still your mind is to, as the line says, sit your ass down and don’t do anything.
There is a renowned zen master whose sole teaching consists of constantly instructing the student to just sit. No lofty aspirations, abstract ideas, or weird metaphysical concepts, and certainly no striving for anything. Just sit. Any attention directed at anything besides the act of sitting should be let go of.
This has all kinds of wonderful benefits to your mental health, and your practice in general, but if I told you what they were, it would just give you something to fixate and obsess about doing or not doing. Just sit down for five minutes and put all your attention into that. If that’s easy, ( and those of you who say yes are almost undoubtedly lying) do it for ten minutes, or twice a day. The more the better.