A Christian Contemplative Practice – Guidelines
Quieten yourself in an attitude of prayer.
Take a very comfortable posture.
Sit upright with your back straight, but be relaxed.
(If you are seated on a chair, try to place your feet comfortably on the floor.)
Have your prayer beads in hand.
Close your eyes gently.
Become aware of your breathing.
As you breathe out, relax the different parts of your body.
Take time to relax.
Be attentive but relaxed.
Do not manipulate the breathing, just be aware.
When you are ready, begin to pray:
as you breathe in, say quietly:
“Jesus, son of the living God.”
And as you breathe out, say:
“Have mercy on me.”
As you do this, consciously push a bead with your fingers.
And as you breathe out, relax.
Get into a rhythm.
From time to time check your posture.
Be aware of your thoughts.
When you realize your thoughts have gone astray
gently return your attention to your breathing, to the beads,
and to the invocation.
Non-judgmentally see your thoughts drifting off.
Effortlessly bring back your attention to the prayer.
Ask yourself: “How do I feel, here and now?”
Just savor the moment.
When you feel perhaps you don’t need the sentence anymore remain in the silence of your heart.
Be aware.
Enjoy the emptiness.
When you realize that the emptiness itself has melted away come back to the breathing, the invocation, and the beads.
Conclude by personally reviewing the session.
(Would you like to share your experience of the Jesus Prayer? Write to selvam<at>donbosco.or.tz)