Close your eyes. Breath in slowly. Breath out slowly. That is the mediation exercise a martial arts instructor used to settle the children and to help the adults detox from a long day ending with a hard workout. In itself, it is a great exercise! What if we combined that with the power of the Holy Spirit who promises to guide us?
I am not suggesting some new age or eastern meditation exercise, just simple breathing and inviting God into your space. The benefits of controlled breathing are well documented.
In case you are interested, here is a link to the Vatican's response to the question of Christian meditation.
