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.
The unobserved mind is a shameless opportunist. It’s alert to and dismayed by your discovery that the more you think, the more fearful you become. So it hustles right over and says, “Less thinking? That’s a wonderful idea! Let me help you with that.”