Take it eeeeaaaassssssyyyyy...................
That's it now notice your breathing
Notice air flowing in deeply
As you pause then notice air leaving your body and return
Notice the area of your heart, heartbeat
And again notice your breathe
You have just done a mini meditation by focusing inward and directing your thoughts and you can of course do it for as long as you like. Congratulations and notice how easy it can be and trust that it gets even easier with practice
When to do it?
Anytime that's convenient and safe.
First thing when waking, absolutely and preferably before your eyes open and thoughts start
With your first cup of coffee (a mindful cup meditation)
Shower time, breakfast, lunchtime, on a walk ...
Stop light meditation, sure and at work? yes especially when you may feel stressed or pressured ;)
For a regular meditation, you may just sit comfortably but the positions of sitting developed and used by monks, helps your body to stay in one position comfortably. One I use is to sit with legs crossed on the ground or on a thin pad and you may use a small cushion under you. Tuck your feet into the fold of each other legs, one below and one above. This takes the weight of your body off the feet and all helps to keep your back straight as you sit. There are other variations and choices if you look on wiki or google "how to sit in meditation". You can also sit comfortably in a chair or laying down but if you fall asleep (which is ok) then next time you may want to try a seated position. Rest your hands on your lap if you like, with palms up and one on top of the other or whatever comforts you without any effort.
Meditation does not require that you select something to "distract" you from your thoughts but you can use music (I prefer soft music with no singing), a mantra (chanting "om", "aum" or "amen" as has been done for perhaps 1000's of years and is said to be the resonance or frequency of the Universe, Cosmos or Spirit) You can use a candle light or a long video of flowing water (or long video of a candle burning) or the number "1" to focus on as many do, a prayer or whatever you choose or choose nothing at all. Binaural Beats are another tool used in meditation and built into music as in this site where free and free to listen songs and albums are available.
A favorite method of mine is the 3 2 1 method from The Silva Method "breathe in deeply and picture the number 3 as you exhale 3 times (in one breath/exhale 3..... 3..... 3.....), then another deep breath and picture the number 2 as you exhale 3 times (2...2...2), and again breathe in and out and picture the number 1 for 3 times as you exhale (1...1...1). With this you are falling deeper into the inner silence and you can also from there count backwards from 10 to 1 by viewing the numbers (not naming them) and knowing you are going even deeper and deeper with every number...
Or to put it simply, begin your own mindful meditation practice. Find a quiet place, then focus your mind on the present moment. Don't think of other things, but sit in silence, eyes closed. Begin with ten minutes and meditate daily. Be aware of your thoughts, but be willing to release them and stop thinking about or focusing on them.
Keep your focus and be intent on practicing and you can accomplish anything.
More practice can be throughout your day and just being the observer of your thoughts when you can helps you gain life changing control. No judgement when you do but often catching yourself going over issues of the past in your head or fantasy or whatever instead of noticing the finer things all around you, you decide. Smiles, butterflies, someone made fresh coffee in the office, the birds are chirping a soft melody. The natural ringing in your ears (which is said to be the music of Mother Earth and is the same frequency as Gaia or Earth)
A technique I use is listening to every noise I can instead of labeling and blocking out much as we generally do. Also walking through nature doing this and noticing, but not labeling everything that you see also, is a good and refreshing method of mindfulness.
There will be more tips coming soon.
I hope you enjoy and have a wonderful day.