Scientifically is there a proper way to meditate to get the most out of it.

To be totally honest, I don't know, the only thing that I know, is that, they are multiple ways for you to meditate, and you just have to found your own way. Look up on the internet for sounds or even on the app, there's so much sound you can you to meditate.
Plus,before you meditate you have to think about what you want to relfect on, so that you can focus your meditation on that specific part of you.