In order to be an effective goalkeeper, you have to focus on the ball at all times, and forget about the game, the players, everything around you. All your attention should be on the ball, where it’s moving, how it bounces
Try to look back at some point in your life where you were either really sad, worried, fearful, happy, excited, or elated. Now examine your life in the present.
Imagine what it’s like to not look forward to anything, to not expect anything, to not anticipate anything, to feel as if there’s no new problem to solve, to feel as if nothing is coming.
One of the things I quickly realized, contrary to popular belief, was that meditation wasn’t a practice to change your state of mind; It was merely about noticing it and being aware of what arises in consciousness.