I don’t meditate regularly but mostly it informally involves listening to music, using a sensory/fidget toy or petting an animal to ground myself. Or box breathing in a pinch.

Basically anything that lets me hone in on being directly present in the moment with a small focus in my physical environment. *Edit: the main draw for me is something I can directly control my reactions and engage with, if that helps.

I pretty much only use it to calm anxiety spikes or dissociative episodes from bad changes in routine, or sensory overload before hitting a meltdown if I can catch it in time.