Get comfortable in your chair. Turn some quiet music on if it is available to you. Music shuts out distractions and allows us to focus meditatively. It uses that part of the brain designed for meditation?the part that thinks in pictures, images, and emotions.

Loosen your clothing and relax your breathing. Listen to the music as you slow your breathing down. Feel your breathing-- let it become slower and slower.

Jesus is a two-syllable word. Breathe in on the first syllable Je and out on the second syllable sus. As you do this, slowly, let Jesus take over your breathing-- as you focus on him. Breathe in on Je and out on sus. In your heart focus on Jesus and breathe Jesus.

As you breathe ever slower and slower, letting Jesus take over your breathing, picture Jesus in your mind's eye. See him holding out his arms to you. Go to his arms and let him hold you as you continue to focus on your breathing and breathe Jesus.

Let him love you. Feel the warmth of his arms and his loving embrace. Let him just love you. You may feel warm, as you continue to breathe Jesus, and feel his peace and his presence. Feel him filling you with his love as you continue to breathe Jesus.