Meditation Technique that Helps Us to Pray

Meditation Technique Used by Religious in the 90s

Meditation technique we can apply before entering into prayer
In the 1990s, religious communities applied a meditation technique that
helps one into entering a deeper and greater quality of prayer. The
technique is simple but the application requires focus and concentration.
As with any technique, practice makes perfect. This meditation technique
can be used by anyone before entering into formal prayer. Outlined below
will be the steps in how to use this meditation technique. Some religious
and some experts on prayer give a name to this meditation technique. What-
ever is the name you may hear about a certain meditation technique, they
usually have some basic and core elements that they share with one another.

Find a place that is quiet and free from noise. A prayer room of
a religious community or of a Catholic institute will be a good choice.
Find a position where your back is straight. You can either sit on
a chair or squat on a pillow.
Once you settle and decide on a particular sitting position, stick to
it and make as little movements as is possible.
The best position of the hands is one placed on top of one's lap. Once
you settle the position of your hands, try to remain in that position as
fixed as is possible.
Tip: Try to discover the best sitting position and the placing of your
hands on your lap which will prevent you from moving
unnecessarily. Usually, when you make a movement, it can
distract you from your focus.
Once you have settled on your sitting position and with the
position of your hands (including also your feet), take time to
quiet yourself and begin to keep still
You can close your eyes if you wish.
Then begin to focus on your breathing. Try to feel the air enter your
nostrils and also the air that comes out. Try to do this for several times
until it becomes second nature to you.
Now that breathing in and breathing out has been focused on and you feel
that a certain quiet and stillness has already been achieved, focus slowly on
your body parts beginning with your forehead. As you focus on your
body part, make it feel relaxed. Once a body part is relaxed, you can
go on to the next. So after the forehead, you can focus on your eyes.
Then your nose. Then your mouth. And so on until you reach your feet.
Once all of your body parts have been relaxed, then return to focus more
deeply on your breathing. This focusing on one's breathing helps one to take
on deep breaths that fill totally our lungs with oxygen. In our day to day
living, we live so much in a stressful world that we are not aware that our
breathing is shallow and like gasps of air. This is because we run here and
there, move fast and follow a hectic schedule, and we never take time to
really breathe deep!
Now that we have achieved a state where our breathing is like an infant
sleeping soundly, we can open our eyes, feel our relaxed state and be ready
for prayer which can be anything like praying the rosary or praying with
the Bible
This meditation technique can be done usually within a span of 30 minutes.
The more we use this meditation technique, the healthier we become because
we are able to cope with the stresses, pressures, and tensions of modern
living.

Dennis-Emmanuel Cabrera
February 14, 2005

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