Close your eyes and imagine being at your favorite place for relaxation in the whole world. Then breathe through your nostrils through the center of your head. Feel layers of tension and anxiety slipping away as you get lost in the breath, as your mind and pulse slows.
There is no specific amount of time for mediation… it could be from five seconds to five minutes, depending on how long it is effectively relaxing you. Try it anywhere, from your desk at work to a crowded train or bus to a quiet room in your house.