Maybe some uesful info here in the OP: Meditation, Mental Chatter, And A 7-Day Challenge - Who's In? ☼ September 2020 Round 2!
Here is one method that just requires pen and paper:
What to really expect to see:
No tools? No problem!
You’re on it. 
And you have a PM from me that has lots of useful info in as well, I remember sending it, title is probably “Greetings.”
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