As a small exercise, make up a chord progression with any random chords - it doesn't really matter what chords, just make sure you take note of them (write them down for instance). Then record it, rewind, hit play, and play the chord tones for each chord. You could just use 1-3-5-3 (the 3 relying on whether the chord is major or minor) as quarter notes over each chord to start off with. For instance, play FACA over an F, BbDFD over a Bb, and BbDbFDb over a Bbm.
Hopefully it gives you some ideas.
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