Meditation can begin with a few moments of attention, without a quiet mind or a strict schedule.
Choose an anchor
Sit comfortably and notice a sound, the contact of your feet, or the feeling of breathing. Eyes open is fine. If your attention wanders, notice that and gently return. The return is the practice.
Keep the goal modest
Try a minute or two before deciding whether to continue. There is no prize for staying longer when it does not help. Walking, gentle movement, or noticing your surroundings may feel more accessible than sitting still.
Find the approach that suits you
The NHS describes several ways to practise mindfulness and notes that it is not right for everyone. Beyond Therapies offers meditation and mindfulness sessions tailored to the individual. If you are unsure where to start, ask what a session involves and whether it fits your needs.
Further reading
These reflections are general wellbeing information. For advice about your own health, speak with a qualified professional.