Free Writing is a method used often in writing in which someone writes, without worrying about spelling, grammar, etc., for a certain period of time without stopping. I see this as a form of meditation because the point is to not make any judgments about what is being written and to instead just let things flow. Intuitive Free Writing is then just using this method to access your intuitive abilities, and a potential form of divination.
(This is not automatic writing, in which a spirit physically interacts with you so that you don't have any awareness of what is being written. You are not channeling a spirit, you are connecting with your intuition)
Here is how you can do it:
Supplies: Grab a notebook and pencil or whatever you are going to write with. Include a timer if you want to set a time limit. You can also type it, or record yourself speaking if you prefer that.
Environment: Set up in a space where you will not be interrupted and have nothing distracting you, as if you were going to meditate. It can be quiet or with instrumental music (avoid music with lyrics at first, but you can experiment with this later), or incense.
Evoking: This is an optional step for if you want to use it to communicate with spirits. Handle this how you normally would, with protections, offerings, and an invitation to the spirit you want to talk to. You can use a divination tool to confirm their presence if you wish.
Centering: Ground and center yourself in the present. You want to get into a receptive, lightly focused state or as close to it as you are able to manage.
Initial Writing: I usually start writing something intentional to get the ball rolling such as "I am listening" or a greeting to spirits or just rambling whatever comes to mind consciously. The point is to get started, get in the flow.
Keep Writing: Write everything that comes into your mind or awareness. Don't try to control or make judgements about what is being written, i.e. don't worry about spelling or grammar or interrupted thoughts. Just write down whatever you receive, whatever thoughts come up. If you smell chocolate, write that. If you feel dumb or uncertain, write that. If your mind is blank, write that. Write what you think, what you see, what you feel.
Stop: When the timer goes off, or when it feels right, stop. Usually, I will ease out of things by consciously writing the last bit, this is often a thank you to whomever I have contacted, but can also be first reaction to the experience.
Read: Read over what you've written. You could highlight areas of interest: this could be sensory observations, thoughts that seemed to come out of nowhere, shadow work areas, emotions, etc.
Recopy: Optional extra: if you want to clean up what was written, or even copy it into a separate, tidier notebook, then feel free to do so! I have a separate cleaned up notebook, and I also sometimes take a moment to clear up what a word I wrote is because I have messy handwriting.
Reflect: Write a note on your experience. How did you feel? Did you sense any energies? Did any thoughts or words seem to come from outside of you? Did you notice, in the moment, that something felt different when you wrote a certain word or phrase? Perhaps next time you could mark these moments as you write with an asterisk*
Grounding: You can also take a moment to ground yourself, or any kind of transition back into daily life.
It may take time to get comfortable doing this and, if using it as a communication method, to develop discernment. Because of the nature of this method, it is very easy to mix up your conscious and subconscious thoughts with messages from spirit. Follow up important messages with other forms of divination or by getting readings from others. Be a skeptic - not during the writing process though, only after.