Meditation means reflect, study and practise. One can meditate with the help of Bible. Meditation is mainly done inorder to bring joy to the heart of God.
Once a man asked the master, how can one person pray continuously, master said repeat a prayer for five times, whenever you are free. He repeated this five times whenever he was free. The next day he went to the master and asked i did the way you asked me to do. Now what should I do inorder to pray contiuously. Master said repeat the prayer 10 times. He went back and did the same. He came again the next day and the master asked him to increase the no. of time you pray and he did it. After several days he came back and the master asked where where you .. the man said I was praying in the woods.
He had understood by now, how to connect with God and meditate. It had become a habbit for him to remain in touch.
A good piece of prayer I can suggest you is ” Lord have mercy upon me as a sinner, and save me from the evil and the temptations of evil.
Repeat this prayer whenever you are free and meditate. Would be good if you translate this piece of prayer in your language. You will feel more humble and simple.