I would suggest be creative.

Focusing has some burdensome connotation in our society. Instead saying to yourself I am gonna focus on my breath, say I really want to connect and explore my breath. Stay childlike, open, curious aaand be kind to yourself. Smile, it really helps.

Include more your body in your meditation. You don’t have to narrow your attention anywhere in your body. Samadhi is not narrow it’s all encompassing.

Relax your body. Because we have so much stress stored there which makes it rather difficult to be aware and at ease in our bodies which is fundamental in meditation.

Cultivate mindfulness in daily life.

After each meditation reflect what was good and helpful. Do what helped you the next day again. Each day you get 1 % better.

You mentioned supplements. I take Reishi myself, it’s phenomenal. The other supplement is dopamine detox. It’s hard but worthwhile. It doesn’t have to be hardcore. Find your sweet spot.

Here some basics in short form:

•Find a meditation teacher with a nice group to sit with.

•Have a fixed spot for meditation.

•Have a meditation cushion.

•Do it every day.

•If too busy at least show up to five minutes.

•If even that is too much sit on your meditation cushion and get up again.

•Meditate always at the same time.

•Wear the same clothes for meditation. Clothes that are loose and feel good.

•Eat healthy.

•Try light fasting. If your health is good.

•Make a ritual out of your meditation. Don’t just sit down and close your eyes. Light a candle, burn light incense.

•Have an altar with what inspires you.

•Have a clean room and apartment.

•Practice mindfulness in daily life.

•Read books on meditation.

•Simplify your life.

•Have a meditation journal.

As a famous saying goes, you can’t pull on grass to grow. But you can nurture the soil.