Breathe out slowly and let your stomach go back down. Meditation is a form of guided thought. It can take many forms. You may do it with exercise that uses the same motions over and over, like walking or swimming. You may do it by practicing relaxation training, by stretching or by breathing deeply.
Relaxation training is easy.
Start with one muscle. Hold it tight for a few seconds and then relax the muscle. Do this with all of your muscles. Stretching can also help relieve tension. Roll your head in a gentle circle.