1. Seek out a quiet place. Find a comfortable, upright position in which you are relaxed but alert, with your eyes lightly closed. Remain as still as possible. 

2. Silently, begin to say interiorly a single word or phrase selected from the context of Christian faith . Listen to it as you say it gently but continuously with faith and love. Do not think or imagine anything, spiritual or otherwise. If thoughts and images come and your attention strays, as soon as you become aware of this, return to saying your word.

3. Meditate each morning and evening for between 20 and  30 minutes                                                

From "Prayer of Heart and Body," by Thomas Ryan