You do not have to be good at being still

Let go of the performance

It is easy to carry the habits of performance into meditation: How quiet was I? Did I feel something special? Am I doing this correctly? Those questions can become another layer of pressure.

Start where your body is comfortable

Choose a position that works for you. Keep your eyes open if you prefer. Notice the support under your feet or the chair beneath you. There is no need to change your breathing or hold your breath.

Give attention a simple place to return

A sound, a point of contact or the natural movement of the breath can serve as a reference. When attention moves, acknowledge it and return gently. The practice is not a contest against thought.

Keep choice in the practice

A personal practice grows through listening to your own experience. Open your eyes, change position, look around or pause whenever you choose. Return with a little curiosity rather than a demand to achieve a special state.