The idea for this came to me because I used to contribute this kind of stuff at university, and usually I would start by saying, 'Now it's exam time, you can afford to de-stress...' but since that is no longer relevant I'll just start by asking you to focus on your breathing. That's it. Just observe your breathing. Who is present? Notice you are here. The fact may seem banal, but it's not at all. I was going to say, 'when you think about it', but don't think about it, just watch. Become aware, in fact, of the thinking process. You can see your thoughts, so you are not your thoughts.
Again, focus on your breathing. Try to witness what you are feeling now. And now. And Now. That's what meditation is. Anchoring in the Present. The Eternal Present. Not that time carries on forever; it never started. Be aware of your thoughts. When are they happening? Now. In the present. Think of a past memory. When is it happening? Now. In the Present. The Timeless Present. That's what meditation is.
But there are also other ways to meditate. When? Whenever you like, but you can set aside a special time; maybe 15 minutes when you get home from work. Or before you go to sleep. How? Well, a good way is to adapt what I said before about breathing. Imagine, if you like, there is a tube running from the base of your coccyx to the crown of your head and down again to your pelvis, constructing a 'loop'. Now; on the in-breath, breathe energy in the form of white light up this tube and breathe it down the front of your body. Repeat for as long as you like, as long as you wish.* The purpose of meditation (which means awareness) is to get you centred, here and now. It's not to get you someplace else, into other times and spaces. Many people may have an objection to meditation because they think it is New-Agey, spiritual and airy- fairy, and if they sit around all day navel-gazing, nothing 'will get done.' Well, in certain ways, meditation is the opposite. It's getting you here and now. And now. Just being aware of the present. That's it. Easy. If you are distracted by your thoughts, no problem. Just bring yourself back. This takes us away from philosophical speculations on the Nature of Reality, as you come to realise that any thought about reality is occurring in your present awareness, right now. In other words, it's not something else from now. And now. It's sharp, like a sword, not gooey or sludgy.
It is true that there are altered states, mainly referred to as subtle states and meditation can get you into those if you practice long enough, and if you practice even longer you might even become a Buddha. But all the Buddha did was become aware of the present, and the space within which everything arises. Just that. No need to complicate things. Look at the clouds. Look out of the window. Merge your mind with the clouds. Who is watching? Be aware that you are watching. Don't get identified with the object, because all objects arise within your own awareness. Who is reading this page? Who is witnessing this right now, moment-to-moment, or, if you want the fancy term, micro- genetically? Who is looking? That's the only question you have to ask. When you are walking, bend your knees slightly and rest your tongue on the roof of your mouth. Swing your arms. Bring your pelvis in. While standing still, do the loop breathing, or you can do it anytime. While sitting, reading, sewing, taking a bath. The question is to remain present in the here-and-now; and if you get distracted, it doesn't matter. Just bring your awareness back to the here and now. Maybe you are noticing a subtle shift occurring in your awareness. Good. Now just keep breathing. And keep doing that. Nothing more.
*I learned this technique via the Barefoot Doctor in his many publications, including Handbook for the Urban Warrior and Return of the Urban Warrior - D.