You don't need a special place or long sessions to begin meditating. Here is a five-minute practice inspired by traditional breath awareness.
Sit comfortably with your back upright but relaxed. Close your eyes or soften your gaze toward the floor. Take three slow breaths, letting the exhale be slightly longer than the inhale.
Now let your breathing return to its natural rhythm. Place your attention on the sensation of air at the nostrils or the rise and fall of your belly. When your mind wanders — and it will — gently notice where it went, and return to the breath without judgment.
After about five minutes, take one deeper breath, notice how you feel, and open your eyes. Consistency matters more than duration: a few minutes each day tends to be more helpful than an occasional long session.
If you are experiencing significant anxiety or distress, meditation can be a helpful companion, but please also reach out to a qualified mental-health professional.