Sit down.
Sit up straight, relaxed but alert.
Close your eyes gently.
Do not think or imagine anything— spiritual or otherwise.
Silently, interiorly, repeat your chosen word. We recommend the prayer-phrase “Maranatha,” spoken in four equal syllables.
Listen attentively as you gently and continuously repeat your word.
When distractions come, simply return, gently, to your word.
Meditate each morning and each evening for 20 to 30 minutes.

“The inner stillness to which meditation leads is where the Spirit secretly anoints the soul and heals our deepest wounds.”
St. John of the Cross