Whether you have ever meditated or not, you should try the “mind watch.” It is very simple. You don’t really have to do anything. Actually, that is the hard part.
The idea is to get comfortable, either sitting or lying down, close your eyes, and observe what happens. The tendency may be to try out all those things you’ve heard about meditating like trying to empty the mind or focusing on the breath. But that is not the idea--way too much interference! You would be trying to control what happens and, as a consequence, working at it much too hard. You really are to do nothing except observe.
First time out, you should set aside about 10 minutes for the exercise. When you are finished, write out what you observed. Feel free to enter your observations as a post or a comment.