Meditation involves focus on rhythmic breathing while also focusing on your emotions. Moving the shoulders up and down while doing this helps because it feeds the brain move blood. Any rhythmic type exercise while focusing on your emotions and body movements will work. When really relaxed just focus on ones breathing and emotional/sleep center of the brain will work. It puts you in a state between sleep and awake. The spiritual part of the brain does not shut down even when all other parts of the brain do. So by quieting the mind you can better focus on the spiritual/emotional part of the brain provided you quiet the mind be focusing on your breathing or body movements.