Try this, if you want.
Sit or lie down comfortably. For purposes of this meditation, sitting might be easiest, since we are going to be working with “above” and “below” and this can get confusing when you are lying down. Cross-legged on the floor is ideal, if that works for your body.
Close your eyes. Begin to breathe slowly and deeply through your nose. Inhale to a slow count of four. Hold your breath to a slow count of four. Exhale to a slow count of four. Repeat. Let yourself fall into this rhythm.
The in-breath comes from above. The out-breath comes from below. Focus on this idea as you continue to breathe in this pattern.
As you inhale, imagine a beam of cooling light penetrating the top of your head and flowing down into you, filling up your entire body. Focus on this with every inhalation until you can really feel this energy.
Once you can feel this gentle, soothing, cooling energy coming from above you and outside of you, begin focusing on the outbreath. As you exhale, imagine a dark hot column of flame leaping up in your belly and extending towards the top of your head.
This dark, hot, passionate fire of your individuality mixes with the calm, neutral light of the universe as you continue to breathe in pattern—inhale 2 3 4, hold 2 3 4, exhale 2 3 4.
Feel those energies mixing in your body and coming into balance. Feminine and masculine. Universal and individual. Above and below. Outward and inward. Cool and hot. Rational and passionate. Right and left. Light and dark. Solve and coagula.
Let them move within you, feel them mix and intertwine. Bring them into a balance that feels right for you. I like to end this meditation when I reach a gradient I describe as “cool head, warm heart and fire in the belly,” letting the cool light predominate in my upper body, the hot fire in my lower body, and the two mingle in my heart. But how you calibrate these forces is up to you.
When you feel content with your energy level and inner balance, place your hands over your navel to center yourself, return to normal breathing, and open your eyes.