If I don’t have time to sit and do a full meditation, I can pick a few of the exercises from the full meditation and perform that piece.
For example, anywhere I am I can take a series of full deep breaths in through the nose and out through the mouth. Then, I focus on the breath and feel it rising and falling. As thoughts arise, I bring the focus back to the breath. Doing this for even a short time can be refreshing.
Try practicing any of the techniques used in this full meditation sequence:
Sit on a chair with feet flat on the the floor, hands on lap, and back straight.
Begin with eyes open and a soft gaze in front of you, take a series of deep breaths in through the nose and out through the mouth. Without turning your head or eyes, get a sense of the space around you.
After several of the deep breaths, gently close the eyes and return your breath to its natural rhythm and breath in and out through the nose.
Turn your focus to the body and feel the weight of gravity and the contact between you and the chair, you and floor, and your hands in your lap.
Next, ask yourself how the body feels. Perform a body scan by starting with your attention at the top of the head and slowly scan down your body all the way to your toes, taking roughly 30 seconds or so.
Next, begin to notice the sounds around you as they arise.
Next, bring your attention to your breath and feel the rising and falling sensations with each inhale and exhale.
Continue to focus on your breaths, noticing how long and short each one is.
When thoughts arise, notice them, and then let them go, and return the focus to the breath.
You can count each breath in and out from 1 up to a count of 10, and then start back at 1.
After a few moments, release all focus, and let the mind be free to do as it likes.
Then, bring your attention back to the body, its weight, any contact, and become aware of the space around you.
You can gently open your eyes, have a stretch, and savor how good it feels.
I hope this helps! Best wishes!
Pick a point of focus (nostrils, chest, breath itself) when you breath in pay attention to your point of focus …and know that you are breathing in.
When you breath out, focus and know that you are breathing out.
Each time you get distracted, gently bring your attention back to your point of focus and know what type of breath Repeat until time is up
Mindfulness Meditation Guide for Everyone, Insight Timer, Let's Meditate, Headspace (subscription) are all helpful.
Your religion also has prayer apps that can be very helpful & mranongful.