This is useful preparation for disengaging sexual fantasy.
Take a comfortable and upright position either sitting on a cushion or a chair.
Take a couple of deep breaths to relax.
It won‘t take long before a thought will enter your consciousness. That‘s okay. The important step here is to consciously notice that you are experiencing a thought right now.
Don‘t allow yourself to lose yourself in that thought. Just mentally say „No thank you“ and refocus back on your breathing.
It won‘t take long before another thought will want to get your attention. Just repeated step 7 and 8.
Do that until the timer goes off.
That‘s it. That‘s all it takes. Doing just that for eight minutes a day. Soon you‘ll notice when thoughts want to get their attention in everyday life, just use the same technique. Say „No thank you“ and refocus on whatever you were doing before.