If sitting meditation doesn’t work for you, there’s walking meditation, Qigong, body scans.
Really it’s just about finding your breath and your body and settling into the present and sitting meditation is just a tool to teach us how to do that.
The meme is shit by the way.
The idea isn’t to build up tension all day and then let it go when you finally get to the cushion. The idea is to learn to let go on the cushion so all day you can let shit go.
That’s why we call meditation practice. It’s so we can implement it in the moment when we need it.
Optimally observing the breath and the body first. Trying to observe thoughts without that solid foundation, tends to get us caught up in our thoughts.
And yeah, we do have to be aware when our thinking hijacks are attention. But the focus of attention should first of all be on the breath and the breathing before it shifts to any sort of deeper observation of thoughts and feelings.
And that’s generally good advice whether you’re on the cushion or not. Thoughts and feelings can easily carry us away. Our body and our breathing is always in the present.