Meditation has two basic forms: focused attention and open observer. Focused attention meditation involves focusing on a target, such as the breath or a visual object, to enhance focus and attention. Open observer meditation involves purposefully not focusing on anything and allowing thoughts to come and go, which can enhance creativity and problem-solving. However, it's important to assess whether you are more interoceptively or exteroceptively biased before starting a meditation practice, as the wrong type of meditation can make things worse. Non-sleep deep rest or yoga nidra can be good alternatives to traditional meditation for those who have trouble falling asleep or tend to focus too much on their inner landscape.
This is not medical advice. Consult your physician before changing protocols.