Practicum 3
And Jesus breathed on the disciples and said to them, "Receive the Holy Spirit." John 20:22
There are two parts to this practicum. They both extend what has gone before. The first two practicums may have seemed very simple. That is to be expected because contemplation is a very simple thing. It is doing it that may be difficult to master. Have you ever watched a musician play a piece of music? His or her fingers naturally caress the notes, releasing the beauty of the music. It all seems so simple, they just have to play one note after another, yet behind the simplicity lies years of practice. To become more proficient in contemplative prayer is a matter of practice and the willingness to simply persevere in simplicity. Doing that will be far harder than you first think. It means resisting the temptation to be constantly seeking something new, and instead to seek depth.
The first exercise is one that is best repeated as often as you can, especially at odd moments during the day while you are waiting for someone, or filling in time.
Part a
Begin as in the practicums above. Spend 10 minutes becoming aware of sensations in various parts of your body.
Now move on to the awareness of your breathing.
Become aware of the air as it comes in and goes out through your nostrils.
After a while move your focus to your chest then let your focus sink to your abdomen. Try and feel the air ebbing and flowing in the bottom of your lungs.
Do not control your breathing. Do not attempt to deepen it or change the body’s natural rhythm, just observe it.
Each time you are distracted, return to your task. In fact it will help before you start to resolve not to miss awareness of a single breath. If your mind wanders bring it back patiently to the exercise as soon as you become aware of what has happened.
Continue doing this for a while.
Part b
Now reflect that this air you are breathing is charged with the power and presence of God. Think of the air as an immense ocean that surrounds you, an ocean full of the presence of God. When you draw the air into your lungs you are drawing God right into your inner depths.
Be aware that you are drawing in God’s power and presence each time you breathe in.
Stay with this awareness for as long as you can. Notice what you feel when you become conscious that you are drawing God in with each breath you take.
If you become distracted, rather than follow the distraction, or try and force it out of your mind, simply note what has happened, you were distracted, then return to focusing on your breathing.
After a while, return to being aware you are drawing in God’s power and presence.
When time is up, rest for a few minutes and become conscious of your surroundings, then
Jot down your reflections in your journal.
As you persevere with this exercise, you will find it will sharpen your awareness and bring a sense of calmness and relaxation. At first do not be dismayed if you find you are considerably distracted, just persist with the exercise and keep returning again and again to the awareness of your breathing. The mere effort of doing this will gradually bring beneficial effects like peace, self-control and deep inner joy. As one of the Oriental masters would say: "Your breathing is your greatest friend. Return to it in all your troubles and you will find comfort and guidance."
Remember: the more time you are able to give to the exercise the greater will be the fruit.
Continue with this practicum until you have spent a total of 6 hours with it.