Struggling to focus during meditation? Can't sit still? Mind won't stop racing? Learn beginner-friendly techniques that work even when your brain feels like a browser with 100 tabs open.
2-minute guided practices designed for beginners. Build the habit first, extend duration later.
Movement-based practices, body scans, and techniques specifically designed for wandering minds.
See your consistency build over time. Small daily wins lead to lasting mindfulness habits.
No experience needed—just curiosity and 2 minutes
Perfect for focus issues. Physical and structured.
Great for anxious or racing minds.
Perfect for people who can't sit still.
Walk slowly, noticing: Feet touching ground, Weight shifting, Legs moving, Air on skin, Sounds around you. When mind wanders (it will!), gently return focus to walking sensations.
Easier focus point than breath for beginners.
Lying down or seated, slowly bring attention to each body part: Toes → feet → legs → belly → chest → arms → hands → neck → head. Notice sensations without judgment. Mind will wander—that's okay, return to body.
💡 Pro Tip: Your mind WILL wander during meditation. That's not failure—that's literally the practice! Each time you notice and return your focus, you're strengthening your mindfulness muscle.
✅ Fix: Meditation isn't about having zero thoughts. It's about noticing thoughts without getting caught up in them.
✅ Fix: Start with 2-3 minutes. Build consistency first, duration second.
✅ Fix: Mind wandering is normal! Noticing it and returning to focus IS the meditation.
✅ Fix: Practice when anxious, distracted, or upset. That's when you need it most!
✅ Fix: Same time, same place daily. Even 2 minutes every morning beats 30 minutes once a week.
Start with very short sessions (1-2 minutes), use guided meditations with a voice to follow, try movement-based practices like walking meditation, focus on physical sensations (easier than breath), and be compassionate with yourself when your mind wanders—that's normal, especially with ADHD. Our app offers ADHD-friendly short practices designed for wandering minds.
Mind wandering is completely normal and happens to everyone, not just beginners. The brain's default mode is to think and plan. Meditation isn't about stopping thoughts—it's about noticing when you've wandered and gently returning to your focus point. Each time you notice and return, you're actually succeeding at meditation.
Start with just 2-5 minutes daily. Consistency matters more than duration. It's better to meditate for 3 minutes every day than 30 minutes once a week. Once 5 minutes feels manageable, gradually increase by 1-2 minutes per week. Many people find 10-20 minutes daily is their sweet spot.
2-minute guided practices, ADHD-friendly techniques, and progress tracking—all completely free.
Get Started FreeNo experience needed. Just 2 minutes a day.