Breathing Mediation -
Counted Breath Holding
In this method you repeat the following two steps for the course of your meditation:
Count to 8 as you breath in. At the top of the exhale, hold your breath for a count of 8.
Count to 8 as you breath out. At the bottom of the exhale, hold your breath for a count of 8.
Then repeat those steps for the duration of the time you have elected to meditate for.