Well, there are a bunch of ways to communicate with spirits, like channelling, evocation, scrying, and divination, to name a few.
The first thing I would recommend is meditation. Find a form of meditation that appeals to you, and do it twice a day, morning and evening. Here’s one to try:
The second thing I would recommend, is that you find a good banishing ritual, learn it, and perform it twice a day as well. There are millions of spirits out there, and not all of them have your best interests at heart.
There are many examples on this forum so just type in “banishing rituals” or “banishing methods” into the search function in the upper right.