Practice a reflective meditation. Allow your thoughts to surface, observing them without judgment. I used to do a meditation that was a stream of consciousness. I’ll call it “Just Let It Flow” meditation. Something like this:

1. Breathe and Chill: Close your eyes and take deep breaths through your nose. Ensure they are deep; inhale for 3 seconds and exhale for 3 seconds. Feel yourself getting more relaxed.
2. Let Thoughts Roll In: Let thoughts come and go. Imagine sitting by a river, with each thought floating on a leaf. You’re just observing them, not jumping into swim with them.
3. No Judgement Zone: No worries if you start judging a thought. It happens. Bring your focus back to your breath and let the thought drift away.
4. Stamina: Stay like this for 5-10 minutes, or longer if you’re into it - breathing and observing your thoughts without stress or judgment.
5. Slowly Come Back: When you’re ready, slowly open your eyes and take a moment to notice how you feel—hopefully, relaxed with a positive perspective.

Meditation is a skill that gets better with practice. It’s normal for your mind to wander, especially when starting. The key is to be easy on yourself and not stress about doing it “right.” Take time to connect with yourself and let your thoughts flow.