Meditation timer

1. Below the timer, pick a guide (or Silent for just the bells) and how long. Your choices are remembered.
2. Sit somewhere you won't be interrupted, and press Start.
3. Follow the words on screen, or close your eyes and wait for the bell.
4. When your mind wanders, notice where it went and come back. That is the exercise, not a mistake.

The NHS describes mindfulness meditation as sitting quietly and paying attention to your breathing, sounds, thoughts or parts of your body, and bringing your attention back whenever your mind wanders. The point is not to empty your head but to see thoughts as things that come and go (NHS (opens in a new tab)).

A 2014 review of 47 trials found that mindfulness programmes led to small improvements in anxiety and low mood. They did no better than other active options such as exercise, and showed little or no effect on sleep or attention. Those were taught courses with hours of training, not a few minutes with a timer (Goyal et al., 2014 (opens in a new tab)).

It isn't for everyone. The NHS says some people find it doesn't help or makes them feel worse. A review summarised by the US National Center for Complementary and Integrative Health estimated that about 8 in 100 people had a negative effect, most often anxiety or low mood (NCCIH (opens in a new tab)). If a sit leaves you feeling worse, stop and take a break.

• Before a study session, a match or a meeting, to land in the moment.
• At the end of the day, as a full stop between work and rest.
• Not while driving or doing anything that needs your attention.

This is a self-help tool, not medical advice. If anxiety or low mood is affecting your daily life, talk to a doctor.