I share meditation techniques for chatty yang minds: going into the mind, gibberish meditation, medical qi gong toning as a mantra, and sleeping meditations.
There are different types of meditation. It's trial and error when you first begin. General guidelines: are you more yang or yin? Extrovert or introvert? Moving meditation like ta chi or still like vipassana?
I discuss Osho, who came up with meditations after realizing the modern mind has too much energy and the energy must first be thrown out before silence can be experienced. A few examples: jumping on a trampoline, whirling meditation, going out for a run, dancing, or doing a HIIT routine, then finishing with yoga and or sitting meditation (and silence).
Meditation techniques that came to me: go INTO the mind and force the mind to talk. Very effective on long runs (but can also do during sitting meditation). Technique 1-If the mind suddenly stops talking, force it and go back talking in your mind. Then when “you” are ready, stop talking in the mind. This is a way of reprogramming the mind that you will use it when it is needed, not the other way around. 2-Mind is like a jumping spider, so when you notice it changes subject, go back to the same subject it was talking about and force it to talk about that subject. Who cares if it says the same things! Mind wants to talk, so these techniques are about allowing the mind to create “noise,” but not on its terms.
Another technique (for meditation, also good for sleeping): speak nonsense or use one word (called gibberish- an Osho meditation). I have found using the toning words in medical qi gong “ssh” (works on the liver) and “ni” (works on the mind) to be effective for myself. There are many different sounds you can use. I used those ones from reading Jerry Allan Johnson (it's the 5th volume). Using a mantra for sleeping is an old technique, but can work (can be the word om or any noise).
One of my sleeping tricks: all names that start with a letter from the alphabet like W or X. Or it could be all words that you know that start with letter Y or U. Could be names of flowers, names of edible flowers, names of bones, anything. The point is that the mind rises to the challenge, but then gets bored, but you force it to continue its task. During the times when mind becomes quiet, focus on the breath. You’ll notice that boredom is equated with slower breathing. Focus on the breath, and then slowly slip into sleep.