You might think of meditation as something you do with your eyes closed, cross-legged on a pillow with a calming ambient soundtrack. But while those are nice to have when you’re about to meditate, they’re far from necessary. Meditation is something you can do from just about anywhere—even while you’re sipping your morning coffee! Though we’re busy people and we find ourselves on the go quite often, it’s easier than you think to meditate in even the most chaotic of environments.

Here’s how you can make meditating a regular part of your everyday routine, and how to do it in various situations.

Where exactly is “anywhere” with meditation?

Pretty much exactly that! You could go meditate in your bedroom, in your car, on a beach, at work, in line at the grocery store, on the subway—wherever that will allow you enough time to scan your body and meditate. While having complete silence is ideal for meditation and mindfulness, it’s not a prerequisite.

Even if the environment surrounding you is noisy, it gets easier to stay squarely focused on your breath and your body the more you practice. Ultimately, it’s up to you to decide the best meditation setting for you, and it’s important to practice even if you don’t have much time or are in the optimal environment.

When is the best time to meditate?

Whether you’re practicing meditation for mindfulness, to do mindful movement exercises, or to learn how to develop a non-judgemental mindset, there’s never really a bad time to sit down and meditate. However, meditating during the morning is ideal for many people, since they’ll be feeling more refreshed and with minimal distractions compared to the rest of their day.

If you don’t have time to do it right when you wake up, it’s still a good idea to make time for meditation—even if it’s just for a 10-15 minute interval during your lunch break at work. Once you find the time, you must get your mind in a state of relaxation and fully focused on the breath. Should any intrusive or unwanted thoughts suddenly appear, simply acknowledge them and let them pass without any analysis or judgment. Bring your focus immediately back to the breath if you suddenly find your attention drifting.

How should you meditate?

First, it’s important to remember that you can do it with your eyes open or closed. Again, the emphasis is on your breath here. Set a timer on your phone, and use that time—no matter how much or little—purely for meditation. If necessary, use some noise-cancelling headphones playing ambient music or binaural beats, so you can drown out possible distractions.

Though the best position for meditation is ultimately whichever best suits you, an easy meditation posture is sitting in a chair with your feet on the floor, positioned upright with your back against the chair. You can also try meditation while kneeling, standing, or lying on your back. Whichever routine will best help you clear your mind, keep you focused, and get you in touch with your inner self, is one worth sticking to!