If you want to create a new project with an IDE like Eclipse, open the IDE via its Launcher and initialize the project from within the IDE.
If you want to create a new project manually or with a command line tool,
first open a shell from the Bench Dashboard.
Your current working path should be the projects directory in the Bench root directory.
If that is not the case use cd to switch to it.
Then create your project folder via mkdir yourproject, change your location
into it via cd yourproject and optionally call a scaffolding tool, e.g. yo for Yeoman.
If you want to clone an existing Git project,
first open a shell from the Bench Dashboard.
Your current working path should be the projects directory in the Bench root directory.
If that is not the case use cd to switch to it.
Then just use the git clone command to clone your project into a new project folder.
E.g. git clone https://github.com/yourname/yourproject.git yourproject