Formulation is a technique used in Cognitive Behaviour Therapy that helps to identify where there might be repeating patterns between thoughts, feelings and behaviours. For today’s guided meditation, you could choose to use a pen and some paper to note down any patterns you identify, but identifying the patterns is what leads you to the next steps.
This might be a pattern in the triggers, a pattern in the negative thoughts, a pattern in strong emotions or a pattern in behaviours. Once you have spotted the patterns, you can take the next steps towards challenging these.