Meditation is very popular now a days. People have described it in different ways.
My suggestion is very simple and will describe it as follows.
Select a separate peaceful and quiet place.
Sit quietly , close the eyes and concentrate on yourself.
Put head down facing towards your heart.
Now just say to yourself that you will not do back biting, you will not say bad words for others.
There are so many good things which you can think and convince yourself about during meditation period.
You can think daily two or three good things and meditate yourself about those.
This simple procedure will relieve you of tension and worries.
I will give you the list of the things which disturb your life in the next session.