[NoOneNew]

The only version of meditation I can speak to is probably better called focus training.

Just sit in a darkish room, no noise, close your eyes and just say in your head "breathe in" as you breathe in, hold for like 3 sec and think nothing, then breathe out saying in your head "breathe out", hold for 3 sec while thinking nothing.

Repeat.

You wont get to round 2 without your mind wondering and thinking about something else. Just focusing on your breathing without thinking about work, friends, politics or when you stubbed your toe yesterday is an incredibly hard task.

That's 1 part of meditation.

Another part is then doing the same idea with your breathing but then to an "idea". I find when I try to do focus training, I run into thoughts that "bother me". Well, I'd say it's my subconscious trying to warn me about something. Thus, I'll do the same thing with just that thought, and funny enough the wandering thoughts will relate heavily to whatever that issue is. I then start to analyze the issue in now a really calm state. Eventually I come to either the conclusion to the problem in a way that brings me closure to never worry about it again or what my next step is, which again, gives me a sense of closure/stop worrying.

Breathe in/breathe out, my subconscious brings up another stress/anxiety ridden issue tormenting me. Time to meditate on that.

A lot of it is like surfing a wave. You're just letting your mind bring up thoughts. You cant consciously force it without inflicting a bias. Once you feel like you have all the evidence, then you can put it together. Eventually, you do this enough, the amount of time you spend focus training will be on your breath as you've dealt with all the things your subconscious is pressuring you about.

The second part is what I think is closest to traditional meditation, but I cant see how to get there without the first part.