Meditation doesn't have to be formal or last for extended periods of time. Sometimes, there is just as much benefit from doing random mindfulness throughout the day. The idea is to simply control your focus whenever you can/whenever you think of it. It will help with attention, help get unstuck from old patterns, help avoid being a mindless zombie, help cultivate excitement and gratitude, etc.
There are three basic ways to focus attention and be mindful.
1. Observe. Just notice. Look at your surroundings, your body, your thoughts. Move your eyes, move your head. Cultivate awareness and curiosity.
2. Describe. Put words to your experience. Lable what you notice. Try to avoid judgement. You can do this silently, in your head. You can also use this skill in conversation or by journaling.
3. Participate. Show up. Throw your whole body and mind into what you're doing. Let go of judgement or expectations or self consciousness.