1. Find a quiet spot
2. Sit comfortably or as comfortable as you can get. Dress in loose light clothing.
3. when you first begin take slow deep breaths, not exaggerated deep ones just like a heavy sigh. Focus on the rhythm of your breathing. Like waves rhythmic in and out breathing.
4. You need not close your eyes but for novices it is helpful. With eyes closed you want to calm the mind so the frantic thinking subsides. Visualize a blank white slate. Your thoughts will wander just wipe them back to a white slate.

If you have dizziness issues eyes open might be best. Find a small object like a what not, do not use a picture use an object. Preferably something that you have a warm memory with. Place the object a few feet in front of you at chest level and focus on it. Just as the white slate when your mind wanders refocus on the object. When using an object contemplate only the object.

The object of this method is to practice getting your mind in a zen state. Obviously zen may not be what you are after. However by practicing clearing your mind and calming your thinking and breathing your anxiety will lessen. Don't expect results overnight. But it is not unreasonable to expect some calming each time. With practice you will be able to calm and clear your mind even if you are extremely upset.