As you’ve likely heard from self-help experts, friends and now even traditional physicians, meditation is good for you. It can calm your mind and lower your heart rate and blood pressure. Mindfulness meditation can improve sleep and reduce inflammation in the body.

But meditation isn’t about perfection. It’s about awareness, says Tara Parker-Pope for The Washington Post. Many people perceive meditation as a magical moment of transformation. But meditation isn’t about perfection. It’s about awareness. Being aware that your mind wanders, that you’re tired, that you can’t sit still, that your mind is racing — that’s the point.

Still not convinced? Here are some tips for making meditation work for you:

Meditate in the morning. A morning meditation is a good way to ground yourself, and studies show a regular morning practice can lower stress hormones over time.

Use an app. It’s much easier to start a meditation practice with a little help. A number of apps — Headspace, Calm, Ten Percent Happier and Unplug — offer free trials and programs to get you started. Apps also offer a lot of variety. Unplug has “meditation quickies” and quirky topics such as a meditation for “before you send that email that you wish you didn’t send.”

Feel your feet. For an easy mindful moment at work, take a few seconds to focus on your feet. What do they feel like? Think about the connection your feet have to the ground. Your mind is less likely to wander when you’re noticing your feet.

Try coherent breathing. Sit quietly and inhale to the count of six, and then exhale to the count of six. You can sit upright or lie down. Place your hands on your belly. The ultimate goal of this technique is to slow your breath down to five breaths per minute. Practice for five minutes a day.

Notice the five senses. Start by taking a few calming breaths. Now, see five things around you. It can be items on your desk such as a lamp, a notepad and a pen, or trees and rocks as you take a walk. Touch four things — the fabric of your clothes, a book, a leaf, the cat. Hear three things. Notice a dog barking, the click of a keyboard, laughter in the break room. Smell two things. Sniff the air, the detergent smell that lingers on your clothes. Taste one thing. End your meditation with a bite of chocolate, a piece of fruit or a treat from the office candy dish.

Brush your teeth and meditate. This is a favorite because it’s so easy to do. Brush your teeth, but focus on the swishing sound of the toothbrush. Notice the taste of the toothpaste and the froth that builds in your mouth. Bring your awareness to the coolness of the water as you rinse your mouth. Add a new element of awareness by standing on one leg as you brush your teeth.