Here is a very short way that I meditate when I am in need of a quick focus on my spiritual awareness:
1. Blink my eyes normally about once per second except keep doing it as a way to focus on the point between my eyes just a tiny bit inside my forehead. This can create a sense of calm even if I am feeling anxious. See picture below for area of forehead to concentrate attention in step 1.
2. Breathe OUT through my mouth for about three seconds like trying to blow out a match and allow my lungs to breathe IN by themselves for about one second. Repeat the OUT breathe and the blinking while doing 3. and 4.
3. Keep repeating a 'LOUD' thought in my mind about once per second that says simply: THANK YOU. Keep doing 1. 2. and 3. for a few minutes and add 4.
4. CREATE a repeating effortless 'silent' thought about once per second with my spiritual silence that says simply: HEAL.
Keep repeating all 4 steps for as long as it is comfortable or until the anxiety is dissolved or whatever current need is met.
Red dot is area of forehead to concentrate attention in step 1.
https://commons.wikimedia.org/wiki/File:Kullu_Himachal_Pradesh_India_Woman.jpg
ellen reitman, CC BY-SA 2.0 <https://creativecommons.org/licenses/by-sa/2.0>, via Wikimedia Commons
I used the MUSE EEG device to learn how to calm my brain until I was able to do it myself:
https://youtu.be/-zzuQ_VdY1A?si=bQvipy0A_FmzCef4
