This exercise is a guided meditation.
Find a place to relax.
Be very honest with yourself, this exercise is just for you.
Choose a person in your life that you don‘t like and that is provoking a strong emotion in you, like anger or irritation.
Now imagine you go to a nice restaurant where a table is already prepared. Imagine your enemy is already sitting at this table, looking at you.
Look at your enemy.
Find the specific emotion that you don’t like. You can even exaggerate this emotion.
I.e. “I am angry at you because you were passing over my emotions like a catarpillar.” [...]
Sit upright in a quiet place. Dedicate the following time to God and direct your attention, for example, to the center of the palms. Whatever thoughts and images come to you, you take with a feeling of joyful anticipation but let it go immediately and return to the center of your palms. During the Jesus prayer this contemplation is extended by thinking of the name of Jesus (exhaling) – Christ (inhale) or visualize his image. Stay unintentionally – you don’t have to achieve anything and take at least 2 hours a day. Relax, just look and try to perceive the presence, in all its diversity: breath, body, odors, noises, colors, shapes. [...]
Go through the following meditation slowly and step by step. Follow the external and internal prompts first before you go on to the next.
Move your arms. What are you doing?
I move my arms.
Move your legs. What are you doing?
I move my legs.
Move all of your limbs. What are you doing?
I move my body. [...]
Once a day for 1 hour, or – even better – 5 minutes every hour, we should turn our thoughts away from us entirely and onto the highest power by which we are connected with all beings and things. We dedicate this time to the innermost and highest core. We pay attention to our breathing, our thoughts and feelings, and we appreciate the perfection of life. (Ferrini) Bless ourselves and others and pray for peace and forgiveness, for understanding, love, truth and humility. Let us be grateful for everything. Let’s talk about God in our own words, with a childlike open heart. [...]
Active meditation with 5 steps, each step takes about 10 minutes