Meditation – methods:

Mantra:. Sit down. Sit still and upright. Close your eyes lightly. Sit relaxed but alert. Silently, interiorly, begin to say a single word. We recommend the prayer-phrase "Ma-ra-na-tha." Recite it as four syllables of equal length. Listen to it as you say it, gently, but continuously. Do not think or imagine anything—spiritual or otherwise. Thoughts and images will likely come, but let them pass. Just keep returning your attention—with humility and simplicity—to saying your word in faith, from the beginning to the end of your meditation.

If the word maranatha is too strange, any word, such as peace or love or whatever sits well in the depths of your being, may be used. The word will fall into rhythm with one’s breathing after a while. If the word is seated just below one’s navel, or at one’s diaphragm, it will draw the prayer down throughout the whole person instead of leaving it up in one’s head.

Walking:… Stand with back straight, eyes looking at the floor a little ahead, hands held loosely in front. Walk slowly, placing the feet carefully. Be aware of raising each foot: the foot bending, the knee bending, the thigh raising the foot, the foot being placed on the floor, the forward movement of the body. Move in a balanced, harmony. Become totally absorbed in the movement.

Jesus Prayer:… Sit or walk reciting steadily and continuously, all or part of:

“Lord Jesus Christ, Son of the Living God, have mercy on me a sinner.”

Breathing:… If you prefer not to use a mantra, focussing one’s attention on the breath will assist in turning inwards, into one’s inner space. Focus your mind on the breath either at the nostrils, where the air is felt coming in and going out, or at the diaphragm or abdomen, where it can be felt filling or emptying the lungs.

Candle:… If you focus more easily visually, take a candle or stone and focus your attention on it. As your attention wanders, return it to the candle. Meditating with one’s eyes open helps to prevent day dreaming or quiet snoozing.

With all forms of meditation, when the thoughts and images and plans come to mind, don’t fight them but rather take one’s attention away from them and place it back on the meditation object. Just allow them to pass by without becoming attached to them.