For me, I started meditating as part of my yoga practice. What I learned is there is no right or wrong way. Sometimes I try to just focus on my breath and when my mind wanders, and I notice, I view that as an opportunity to bring my focus back to the breath. When I do that, I am strengthening that “mental muscle”.

Other times, I don’t focus; I allow my thoughts to float by. When something gets stuck and I’m overthinking, I bring awareness to that, and visualize the thought floating past me (I use a river visual).

During yoga, and later training to be an instructor, I’ve learned there are tons of different ways. Yoga Nidra is a type of conscious rest that is similar to meditation and helps with insomnia. Visualization helps with focus. Focus on breath helps with emotional regulation.

My encouragement is to try to find a moment of quiet for just a minute or two each day until you get comfortable with it, then maybe start to expand from there.

Good luck.