Normally, when I meditate I first get comfortable, do progressive muscle relaxation(tense a muscle, relax it, tense it, relax it, move on to next muscle until your totally relaxed head to toe), and the Bagha(from the American Monk free meditation course ...*tries to think of a way to explain what the is* *googles* http://www.theamericanmonk.com/customers/support/article?id=987
Then if I'm listening to a isochronic tone(or nothing at all), instead of like a guided meditation, I just focus on my breathing and heartbeat while listening.
Breathe in, one heartbeat, two heartbeats, three heartbeats, four heartbeats, five heartbeats, six heartbeats, seven heartbeats, eight heartbeats. Breathe out, one heartbeat, two heartbeats, three heartbeats, four heartbeats, five heartbeats, six heartbeats, seven heartbeats, eight heartbeats.
etc... you get the idea. Easy to do, easy to focus on and keep my mind from drifting off to ponder what's on TV or something, and relaxing. Just remember to keep it relaxed, don't be like turning blue in the face, if you can't go that long, go a shorter time.
Oh and speaking of long term affects, I've found even when I'm not actually meditating, just listening while reading, or watching tv, I still seem to get the good stuff. My blood pressure is like 110/65 despite the fact that my blood must be half salt/half caffeine the way I eat...