Christian meditation on scripture is not emptying the mind. It is filling it — taking a single passage and turning it over slowly until it changes how you see the day.
The guide walks through five steps: choose one short passage, read it slowly and more than once, ask what it says about God and about you, pray the verse back in your own words, and carry one line of it through the day.
It takes five to ten minutes and needs nothing but a verse and a quiet moment.