when i did my mindfulness course one of the first things we were told is to picture something calm and happy. it isn’t easy to do but meditation itself is difficult. the very act of trying seems to help. also i had previously learned to meditate during a yoga class. that flickering candle kept blowing out so the instructor suggested using a colour. i chose green and simply had to paint green over the inside of my eyelids (daft but it worked). got to say that i have never been able to focus on the here and now. it’s natural for attention to wander but you just have to calmly bring it back.