Speaking up in the meeting is choosing to be seen. Staying silent is choosing to be skipped.

Rooms allocate attention to the people who make noise in them, fairly or not. If you never say anything, the people running it are not being unkind when they pass over you. They are working with what they have, and what they have is no evidence you wanted in. Silence reads as neutrality even when it is nerves.

You do not have to be the loudest. Say one thing in the first ten minutes, even a question, and the rest gets much easier. Doing it early also means you are not spending the whole hour deciding.