I cannot recommend specific meditation techniques, because each person is different and needs to decide on that. General information is at:
“Bhāvanā (Meditation)“.
Regarding the second question, there has been a lengthy discussion at:
“Goenka´s Vipassana”
If you have a question specific to this particular technique, it is better to be asked there.
This topic was in the “General Forum” and I just moved it to this forum, where it should be.