- Find a quiet place.
- Sit down with your back upright.
- Sit still. Aim to be still in body and mind.
- Gently close your eyes and begin to recite your prayer-word, or mantra, silently, interiorly and lovingly throughout the time of your meditation: ‘Ma-ra-na-tha’. Say it as four equally-stressed syllables.
- Whenever you realise your attention has wandered, return gently and lovingly, without frustration or judgement, to repeating your word. This will happen often and the discipline, the work of meditation lies in returning to your word every time. Without exasperation or admonishment begin again.
Noel Keating has created a YouTube page called Meditation for Wellbeing. It contains a range of videos for beginners, teens and children that you may find helpful if you wish to consider starting a meditation practice yourself or would like to introduce someone who is new to meditation to the practice.
Maranatha is an Aramaic word (which is the language that Jesus spoke) and it can mean “Come, Lord” or ‘”he Lord has come”. It is found in the Scriptures and is one of the earliest prayers in the Christian tradition.
Do not think about the meaning of the word. Just give your attention to the sound of it throughout the time of your meditation. When we begin to meditate distractions will come. Don’t be discouraged by how much your mind will wander. This is normal and when this happens just quietly return to saying the mantra until the end of the period of meditation. Father John always said: “Just say your word”.
Meditate for 20 to 30 minutes each morning and each evening, every day of your life; if you are new to meditation you might begin with five or ten minutes. Children are encouraged to meditate for one minute per year of age.
You will find it helpful to sustain your practice if you meditate with a group once a week. You can access a list of meditation groups across Ireland by clicking on the relevant icon below.