Find a quiet place where you’re unlikely to be disturbed (a corner of a room, an open church, a park bench, or overlooking the sea…)
Find a relaxed, comfortable position in which to pray (many people find sitting upright helps relaxation and attentiveness).
Become aware of your body. Beginning from the top of your head then working down your body, pay attention to the feeling in each part. Let it relax. Notice the tension go, and enjoy that feeling. Remember God’s presence around and within you. Remember that you are loved.
Become aware of the sounds around you. Just note what they are. Remember God’s presence in those sounds and the people and activities they represent. Then let them go…
Become aware of your breathing. Don’t change it, just notice it. Breathing in… breathing out. We need air for life – it’s God’s gift to us. Remember God’s presence in our breathing. Breathe in God’s love and life… Breathe out and let go of anything that distracts you