When you say “I am”, don’t append a subject complement, that is, an identifier, e.g., father, son, doctor, lawyer, etcetera, ad infinitum. Just put a period on it and see how that feels.
To cultivate a quiet mind, continuously observe the babble of thought in the head. Notice the repetition and negativity. See how the aim of these thoughts is to trigger an emotional response, how they parade their own importance. Dispassionate attention slows the mind. The space between thoughts expands.
Meditation is a full-time job. Of course, we meet our basic responsibilities, but these are simple and few. We meditate when we observe without comment every act we perform and every thought we think. Like standing outside of ourselves until it’s time for bed.
If nothing is an option, do that. But furlough the head. Do it with your whole heart, as if you had 90 seconds to live—alert, aware, not thinking. This is a profound and dynamic state. Laozi: “When nothing is done, nothing remains undone.”
Eastern wisdom teaches that we awaken in the depthless interval between two thoughts.