There are hundreds of meditation techniques. Experiment until you find one that is right for you. But one of the best ways is to simply sit in silence and "take what you get". Don't try do do anything, don't try to achieve anything but just submit to the silence that is always available in the present moment.
Don't analyze anything, or try to control anything (your thoughts, the noises around you or anything). Just surrender to the silence. As thoughts, feelings or sensations arise, just note them, release them, and gently submit to the silence. The four R’s are:
resist no thought
recoil from no thought
remember no thought
remember the silence
Take what you get from the session. Often the ‘best’ meditation sessions are those that seem most troubling.
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