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meditation is a loaded term and conjures images of spiritual nonsense. just do breathing exercises. take deep breaths and focus entirely on your breathing. have your entire focus be on that for a while as you regulate it and take deeper and deeper breaths, and manage to have your exhalation take longer as well.
this will cause you to experience sensory deprivation, because your mind is typically used to receiving tons of sense data. the mind then tries to avoid this sense deprivation by "proposing" all sorts of things for you to think about which are far more interesting than just focusing on breathing. it'll say, think about this, and think about that, and herein lies the challenge. you have to say "no thanks" to these proposals and keep focusing on breathing. regulate it. notice the cool air as it rushes down your nostrils, and how its warm on the way out. visualize your lungs filling up and emptying. you'll want to start thinking about life or w/e bullshit because you think that's what you're supposed to do, but just focus on breathing. that's it. Don't suppress thoughts that emerge, only say "no thanks" to them.
try to take deeper breaths, and maybe even start counting seconds to see how deep the breaths are. be cautious that your mind might be distracted away from focusing on breathing by the counting
in about 10 minutes, the mind exhausts its "offers" for other shit to think about, and you can easily just concentrate on breathing, and be ok with your mind receiving and processing such little info. In this way, the mind "clears its cache," so to speak. all these thoughts that were at the back of your mind without you noticing get deleted.
