The point of meditation is to stop focusing. Every time something catches your attention, ignore it. For people like us, or at least for me, this is easier in the beginning with eyes open, facing s blank wall. Any time something grabs your attention, redirect to staring at a spot on the wall. It's a skill you learn, and it's easier with someone standing over you watching and reminding when they see you start to look around or fidget.

Another form of meditation is by chanting a mantra; something in another language and short, ideally. In this one, you're focused on your breathing and the mantra, saying it slowly and banishing all other thoughts besides the sound of your voice (or inner voice) and your slow, even breathing.

A third one some ND people like us coloring. Some crayons or colored pencils and a coloring book that's more pattern than picture. Again, try not to think about anything beyond the color on the page.

With all forms of meditation, think of it like a bank, into which you're depositing not money but calmness. So it only works if you make the deposits in advance. But once you do, if you find yourself in a situation where you'd like to be calm, reaching for the mantra, or staring at a spot on the wall, it absorbing yourself in image less color, will bring you some of the calm you banked earlier.

With the book, let yourself be bored and drop it. Follow that boredom into sleep. You don't need to read; the reading is a tool to help you relax.

I like to do yoga and try to meditate while I stretch. I also can't focus just sitting there, so having moving poses tends to help a lot