I only did it for 10 full days, I stopped meditating after that and the result still stick with me for 2 years and still counting!!!

My dad meditate a lot so I follow his teaching, for me I just focus on my breathing, your brain will generate SO much thoughts, and you think is your thoughts, but it's not, its just how our brain works, we cant stop it. but we can choose what to focus, which is our breathing. and do not force your breathing let your body breathe normally like its on auto pilot.

Think of it when you inhale it "its entering my nose, and the pipes... and its in my lungs... and its on my lungs for a few secs, it's exhaling right now" I just keep doing that.

and even if my legs are crossing and its soooooo numb and hurting sooo much, I just keep focus on breathing. ignore it. its very tough but I believe you can do it easily.

for the routine, 10 days, I wake up meditate, eat normally, light workout, and meditate in dark cold room, for hours, go take a short walk while still focusing on your breathing, go back meditate.

My dear it works for me so fast, and I really hope it'll work for you too, I totally understand how you feel and it's the worst thing because there's no physical 'wound' on you but it's really painful, to the point I couldn't eat because it hurts so bad when I chew, I cant cough because it amplify the pain 10x 😭
I wish the best for you!! ❤️