Step 1: Sit or lie down in a comfortable position
Get comfortable! Meditation can be done in any position, not just sitting Indian style! It is important that you find a comfortable position in order for you to relax. It can be done in five minutes or thirty minutes.
You may want to start meditating in shorter increments every day and elongating them as you feel more at ease with meditation. If possible, meditating at the same time every day will help your brain a tune to meditating faster. It will also help you to build the habit of meditating as well.
Step 2: Pray and Listen
Before you begin your meditation, pray. This should be done heartfully and with your mind AND body. Often times when we pray we do so with our minds and not our whole selves.
Meditative prayer means to pray with your whole self. It is stated in the Catechism of the Catholic Church that meditation engages thought, imagination, emotion, and desire. This mobilization of faculties is necessary in order to deepen our convictions of faith, prompt the conversion of our heart, and strengthen our will to follow Christ. (2708) Therefore, prayer must be done with 100% of yourself.
Listen for an inspired idea or a whisper in your own voice. This could be Jesus answering your prayer or giving you guidance.
The closer you choose to move toward Jesus, the closer He will come to you. This will be the most joyful and exciting relationship you will ever experience! Enjoy the journey.
Step 3: Focus on Your Breath
Focus on your breath, in and out. When a thought enters your mind, refocus on your breath. It does not mean that you have failed at meditating if your mind wanders. In fact, your mind is sure to wander over and over again…the important thing to remember is to return to your breath as many times as needed.
When an uncomfortable emotion or memory arises, let it pass through you. By doing this you are letting it go and making space for more presence and joy to arise within you.
Step 4: Reflect
Be aware of how you feel after you meditate. You should feel quiet contentment and peace. Reflect on your experience. Congratulate yourself on making time for yourself and your relationship with Jesus!