How to Meditate

    Christian Meditation -- Resting in the Presence of God (20-30 minutes)

    1. Sit up straight, shoulders back, chest area open, resting your hands comfortably in your lap.

    2. Pray The Lord’s Prayer.

    3. Your attitude should be one of gratitude towards life. Lift a prayer of gratitude and thankfulness for all God has provided for you. Invite God to open your heart and soul to do His will. Surrender your will to His love and care, so He can make you more like Him.

    4. Focus on your breathing, the breath moving in out of your lungs, for several minutes. Stay alert and relaxed. We should have an open, attentiveness during the meditation. This will help you move into the present moment.

    5. Then move your focus on your heart for several minutes. Feel like a child, feel your heart light and full of love. Let go of any thoughts, emotions or images and just unwind.

    6. Then go back to focusing on your breathing. If your attention draws you back to your mind, just gently return to your breathing. To go deeper interiorly, silently say deeper. Remain in the silence and stillness within you.

    7. At the end of your meditation time, with your eyes still closed, take a couple of minutes to bring yourself back to your surroundings. Thank God for all He has done for you during this time together.

    8. As you go through your day, bring the peace and calmness you experienced with you.

Heart Meditation (20-30 minutes)

    1. Sit up straight, shoulders back, chest area open, resting your hands comfortably in your lap.

    2. Your attitude should be one of gratitude towards life.

    3. Focus on your breathing, the breath moving in out of your lungs, for several minutes. Stay alert and relaxed. We should have an open, attentiveness during the meditation. This will help you move into the present moment.

    4. Then move your focus on your heart for several minutes. Feel like a child, feel your heart light and full of love. Let go of any thoughts, emotions or images and just unwind.

    5. Then go back to focusing on your breathing. If your attention draws you back to your mind, just gently return to your breathing. To go deeper interiorly, silently say deeper. Remain in the silence and stillness within you.

    6. At the end of your meditation time, with your eyes still closed, take a couple of minutes to bring yourself back to your surroundings.

    7. As you go through your day, bring the peace and calmness you experienced with you.