Choose a Quiet Space and Time
Find a peaceful place where you won’t be disturbed. Early morning is ideal, as your mind is often clearest. I personally like sitting in my closet where it’s dark and quiet before the day begins.

Sit Comfortably
Settle into a comfortable position—on the floor, a cushion, or a chair. Keep your spine straight. Avoid lying down to stay alert.

Incorporate Essential Oils (Optional)
Apply or diffuse essential oils. Frankincense is a good choice. Apply a bit on your crown, forehead, and heart to deepen the experience.

Position Your Hands
Rest your hands gently on your knees or lap, palms facing upward.

Open with Prayer
Say a short prayer or intention, asking for guidance, peace, or a blessing.

Begin with Breath
Use a breath cycle to center, repeating this pattern for several minutes:

• Inhale through your nose for 4 counts

• Hold for 4 counts

• Exhale through your mouth for 4 counts

• Pause for 4 counts before inhaling again.

Use a Mantra to Focus
Choose a word, phrase or scripture that resonates with you, like “love”, “aum” or “Come, Holy Spirit.” Repeat it in your mind. When distractive thoughts arise, gently return to your mantra, reminding your conscious mind that this sacred time is set aside for you to connect with God and the thoughts will need to wait until later to have your attention.

Visualize Light (Optional)
Imagine a white light pouring over and around you, or radiating out from your heart. Let it fill you with warmth and clarity.

Be Receptive and Patient
Stay open to what may come. In the beginning, try to meditate for five minutes and gradually work up to 20–30 minutes. If you find it difficult to focus, try using a guided meditation. The Insight Timer app has many great, free options.

Close with Gratitude
When you feel closure, offer a moment of thanks for what you received during your meditation. Gently open your eyes and return to your day with renewed peace.