In fact it’s sitting still doing nothing. This should be the easiest thing in the world. But it can actually be one of the most challenging.
Find a quiet comfortable spot where you can sit upright for about 20 minutes without being disturbed. It’s good to very deliberately set a gentle alarm for the end of your session. Check it’s on, and put it out of sight and reach. That way you won’t keep checking it or thinking about it. Keep your eyes open, but staring at nothing. A softly-lit plain painted wall is ideal.
Don’t try to quiet your mind
Don't try to be mindful. Don't visualise anything. Don't try to achieve any particular state, peaceful or otherwise.
This is about doing nothing, remember?
To keep your mind occupied, but doing as little as possible, you my wish to count your breaths up to 10. Then start again. When a thought comes in, know that it is there without following it up. Instead bring your focus back to your counting. Instead of wandering from one thing to the next thoughts will appear and then fade.
If anything happens, do nothing
People experience all sorts of things when meditating. It could be an itchy nose. It could be a mind-blowing oneness with the entire universe. The idea is to keep still and meditate through whatever it is. Don't try to resist an experience or hold onto it. Return to your breathing. Do nothing more while the experience plays itself out.
Meditation sessions do not vary in quality
Meditation is best considered as a moment to moment experience. It is either done, or not done. It is not helpful to think it can be done well or badly, or that you will get better at it. There is nothing to be achieved.
If you do this regularly you may find yourself much more calm and focused. You may have easier access to the 'flow' state we aspire to in our running practice. You may also be able to more clearly differentiate between healthy goals and those driven by ego, fear or the urge to prove something.