Improvised Meditation
Even in the early stages it is valuable to practice meditation at times other than your daily sessions.
Choose occasions when it is safe and convenient to do so.
Pick a focus for concentration and fix your awareness upon it.
Sit comfortably and relax.
Select a sound (such as birdsong) and concentrate your attention on it. Each time your attention tries to wander, bring it gently back to the sound.
Each time your mind tries to label the sound, or to use it to set up a train of associations, bring it back to direct contemplation of the sound itself Centre your attention on hearing.
Repeat the exercise, this time by viewing an object (the more familiar the better, animate or inanimate).
Concentrate your attention, blinking only when necessau. Become aware of it as occupying space, without a name and without a function other than to be itself.
Do not think of it in terms of colour, of beauy (or lack of it) or of context. Centre jour attention on the pure fact of seeing.