Meditation is very simple. If you can concentrate and focus on one thought or task without your mind wandering, then you can meditate.
As for personal protection, I suggest if you are new to magick, to use an amulet that works well with your religion/belief.
If you believe in the saints, I suggest Saint Benedict's Cross and prayer. Its very simple to draw (be sure to include the letters). Google it. I believe in the saints, not because I am Christian (because I am not) but because I see them as enlightened people who walked this earth. Benedict was an exorcist in life and has even helped people beyond his death. Three spirits in Catholicism I'll always trust (due to personal experience) is Saint Francis of Assisi, Saint Benedict, and Saint Christopher (even though I was extremely disappointed they removed him from Sainthood! He's protected three generations of my family from accidents! But that's for another topic...)
Another fantastic personal amulet is black tourmaline.
But if you're being maliciously attacked or purposely frightened by spirits in your home, I suggest a full house banishment and protective wards for the whole house and an additional one in your bedroom. However, if you're merely experiencing harmless noises and a few presences, and they aren't doing you any harm, leave them alone. Spirits exist among us, get used to it.