Short book on meditation: https://www.amazon.com/Sit-Like-Buddha-Pocket-Meditation/dp/...
Longer book: https://www.amazon.com/Mind-Illuminated-Meditation-Integrati...
Also, try some guidelines to help you choose more intentionally when and how to analyze things. Is it no topic is worth thinking through all outcomes? Or, important topics are worth it, and they are x, y and z? Or, I can do that type of thinking only an hour a day, from 7-8pm? Once a week? A therapist and trial and error can help you figure out what works for you.
Have a counterfactual behavior that you'll do when you notice you're analyzing when you didn't intend to. E.g. if I notice I'm thinking through scenarios, I'll acknowledge that, then focus on my breath.
Metta and mindfulness will probably help you out a lot. This will get you started with mindfulness: https://www.audiodharma.org/series/1/talk/1762/
If you're looking for something really substantive then check out the book The Mind Illuminated (not an easy read but totally worth it) and follow the practices in that book.
have you tried reading the mind illuminated?
totally changed my meditation practice.
"Dry" insight only works for people with exceptional innate faculties like naturally strong discernment and concentration. For those without these advantages, it is possible to practice noting for years without making progress toward stream-entry, and these people are potentially wasting their time--if your concentration isn't strong enough, no amount of noting will guarantee SE.
I strongly recommend that you start with concentration practices taught in The Mind Illuminated or Your Breathing Body . Only introduce insight techniques once you have developed strong concentration. Any improvements to quality of life that you're seeking from meditation will come from jhana first. Even MCTB recommends developing easy access to the first jhana before attempting insight practices.
I dabbled in meditation for years but it wasn't until this book that I was able to see the complete picture and why it's such an important area of study for all reflective minds, and start making real progress. There's so much snake oil out there regarding meditation. It has changed my life for the better in so many ways. It's also simply a great manual for how to approach learning just about anything in a happy and healthy way.
Fwiw, Culadasa (John Yates PhD) taught physiology and neuroscience before retiring and that's very much reflected in his approach to writing the book, using modern understanding of the brain. People think kids should start learning programming from a young age? Meditation as I understand it now is even more important! For personal growth and understanding, general awareness, EQ, and more...
It's been discussed on HN before (it's how I found it a few years ago) and breaks down meditation in a systematic way while relating the phenomena described in Buddhist texts to current psychological principles. This "moments of consciousness model" of the mind is discussed at length and a short answer to you question is yes, different sensory moments are integrated in "binding moments".
I didn't have much success with guided meditation. But then I found the exetremely good book The Mind Illuminated and my practice just sky-rocketed. It's priceless.
do you do anything besides sleep or have sex in your bed? if so, first step is to stop. if you only get in bed to fall asleep, eventually your brain will get the idea that bed=sleep, which will make it much easier.
also, try to avoid any blue light like from computer screens etc for an hour before you go to sleep (good time to read a book!). normally your brain produces melatonin to help you sleep when it's dark out and something something circadian rhythm, idk, but blue light tricks your brain into thinking it's daytime so you won't produce as much and consequently it'll take longer to fall asleep. as I understand it, supplemental melatonin totally works but you can build a tolerance, so a good long-term solution is to improve your natural levels by practicing sleep hygiene.
I believe research has suggested that replacing a habit is much easier than removing one, especially if you can get the same reward. It would probably be even easier if the reward you get from the new habit - slowing down your mind, in this case - is the same as the reward you got from the old. (this is based off what I remember from skimming this guy's book).
to calm the mind, meditation has been shown to have a lot of benefit. a lot of people speak highly of this book takes a more cut-and-dry step-by-step approach, and is much more detailed, both of which some might find helpful, but it's not free.
lastly, I've heard exercise a little while before bed will make it easier to fall asleep. also weed. if anyone knows more about this stuff than I do or I said something wrong, please correct me. OP, I hope you find this useful and best wishes in dealing with the drinking. You can do it. Discipline is choosing between what you want now and what you want most.
Read "The Mind Illuminated". Best book I've read on meditation that should answer all of your questions.
The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness https://toptalkedbooks.com/amzn/1501156985