For meditation purposes, you could always try casting a circle or creating sacred space before had, something so that you know any presence you feel is benign. Or you could simply try working on letting the presence in a little at a time gradually over time. When you feel it, take a deep breath to try and calm yourself, and ask God/goddess/angels/whoever you’d like for their protection and just let it come. I was very lucky that my psychic abilities, no matter how slight, were really encouraged by my family as it’s something that most women in my family and quite a few of the men have had to deal with. So in essence, just make sure you’re in a place where you know you’re safe and protected and try to keep calm and relaxed about the whole situation.
Write something about yourself. No need to be fancy, just an overview.