Well close your windows so no noise can get in
close your fan
Get some cotton or those earplugs that dont allow any kind of voice
now focus on 1. hearbeat or 2. breathe
any one of them
in a few minutes you will be in coordination with eiher your breath or heartbeat
while starting keep saying something to yourself like "i seek truth, all spirts that think good of me please show me truth"
or something like "angels/guides, protect me"
try imagining black space or sky
but dont look up near third eye if you activate it really fast you will have bad headaches dont strain eyes :)