I start with simply following my breath in and out, allowing my focus to come into my body, to my breath. If thoughts come up, I acknowledge them, then return to my breath.
For me, the goal is not concentrating, not thinking, but simply being present in my body, letting go of the outside world, allowing my body to move or stretch or settle down.
Even five minutes of this can relax me and refresh my energy. Just breathe.
If I need to calm down quick. I will use the meditation from the app. Breath for 4 second, hold your breath for 7 and exhale for 8 until I feel sufficiently calmed down.
In the morning while I do light therapy I will listen to a Tara Brach podcast which ends with some meditation. It's like listening to my mothers positive and encouraging words. Gives me something to focus on the rest of the day.
Hope it’s useful 🙂