Here is a detailed, step-by-step, meditation to follow to help one gain a deeper experience.

*Find a quiet place or space where you can be alone and uninterrupted for a period of 5-20 minutes.

*Clear your mind and body of any anxious thoughts or feelings; a favorite prayer, a brief reading or reflection may help in this process. 

For example: “come Holy Spirit, kindle in me the fire of your Divine Love.”

*Find a comfortable posture; sitting erect, relax your shoulders with back straight. Take two deep breaths, starting at the base of your stomach and inhaling slowly with expanded chest; exhale slowly each time.

*It may help to acknowledge to yourself any strong feelings or emotions that may trouble you now or in the past, but do not dwell on these at this time. 

This meditation is designed to “empty “ ourselves of such feelings.

*Starting at the top of your head or hairline, we will work back and down; focus solely on each body feature – forehead, hairline, top of the head, back of the head, etc. 

If you experience tension or stress, do not struggle, gently push it down and release it.

Do the same with any random or distracting thoughts. In addition, if you are too distracted, you can return to deep breathing or your mantra to regain focus. 

Continue working back and down – eyes, ears, back of neck; pay particular attention to those areas where we tend to store-up stress or tension – top of head, neck, jaw, shoulders, etc.

*As you work downward, you may experience an “emptiness,” or “blankness,” or sleepiness or emotions coming to the surface. Generally, these are good signs that we are relaxed and able to release and proceed with our meditation. 

Keep in mind that healing is a process.

*In the upper part of the body(head, neck, shoulders), we focus on “opening the mind” while releasing thoughts, anxieties, tensions, and surface emotions. At the same time, we are increasing concentration and focus.

*As we reach the heart, it is important that we dwell there. 

Open your heart.

Many of our deepest emotions are buried there–in the heart. We are giving release to an outpouring of these emotions. Are we really ready to let go? Maybe not, but again healing is a process.

*It is suggested that you continue meditating through the rest of the body to the toes, releasing pain, and whatever else is found.

*you may choose to complete the meditation with prayer, prayer for others, or a selected reading.

Note: This meditation is intended to be a positive, healing experience. If you are struggling, it is suggested that you come back to it at a later time. If the experience turns negative or dark, seek guidance from someone familiar with meditation and the contemplative way.

Obstacles to Meditation and Contemplation: Part 1 and Obstacles to Meditation and Contemplation: Part 2 and Obstacles to Meditation and Contemplation: Part 3