Find a beautiful place, somewhere safe but awesome, like at the lake edge perched on a rock and I just sit there. Repeat the mantra, “I want nothing, I need nothing, and therefore I have everything.”
I might watch a bird or a fish, or a frog going about it’s life and automatically I am empty.
Do not close your eyes during meditation , this is not meditation , it is relaxation. Observe with all your senses. Eyes, ears, nose, taste, feeling. Do not move a muscle or become obsessed with thinking. Let thoughts be like the clouds let them come and let them go. Just listen, observe, smell, taste and feel.
To be clear, you cannot meditate.
All you can do is to put yourself in a place where meditation might happen. By sitting still and observing your senses, you increase the probability of meditation happening by 99%. If your mind is full of thoughts that are repetitive and worry based, then, plant another thought in your mind to replace them.
For example: you might say over and over, thank you, thank you, thank you, thank you. Or, Om, om, om, om, om. Really if the sound is positive to your mind it is a good mantra.
So, your mind will think, it can’t stop. At first you may have to plant thoughts into your mind to push out the worry and keep you focussed. But eventually, you will learn to just connect with a rock or a tree and feel your thoughts focus on that object exclusively.