Meditation: God of Love

Seventeenth Sunday in Ordinary Time

He brought you to life along with him,
having forgiven us all our transgressions ...

Paul's letter to the Colossians 2:13

Despite our awe of God, 

our fear of the unknowable power,

despite all our mind and our church 

telling us that we are not worthy ...

   ... we are, in fact, created individually by God,

   loved and cherished as children by our Parent,

   worthy and destined and forgiven

   by our God who made us, loves us,

   and wants always only the best for us.

We see our God as distant and powerful and just 

a little aloof (having all these children to care for). 

But, in fact, God's love overflows in the moments 
any one of us stretches out and, with the lightest
touch of a single finger, brushes the warm light. 

God reaches out as we dare to knock, hears our voices, individually, as we think to ask,

and shares the joy of any parent when we dare to

reach out - no matter how hesitantly or clumsily.

   We are, in fact, created individually by God,

   loved and cherished as children by our Parent,

   worthy and destined and forgiven

   by our God who made us, loves us, and
   wants always only the best for us.

Suggestions for meditation

Always begin by offering your time to God and asking for the grace to grow closer: something like "My loving God, I love you with my whole heart and above all things. I give you this time as I reach out to you, and ask that you guide me now, and each day, closer to you".

The exact words of the prayer are not important but you do need a firm intention to open yourself to God's input.

Read the mediation over slowly a couple of times.

Listen for the personal message for you. There will always be one word or phrase that will reach into your heart. Think of it as the personal meaning God has for you alone!

If you would prefer a more authoritative reading to focus your meditation try Luke 11:9-13 from today's Mass ... 

And I tell you, ask and you will receive;
seek and you will find;
knock and the door will be opened to you.
For everyone who asks, receives;
and the one who seeks, finds;
and to the one who knocks, the door will be opened.
What father among you would hand his son a snake
when he asks for a fish?
Or hand him a scorpion when he asks for an egg?
If you then, who are wicked,
know how to give good gifts to your children,
how much more will the Father in heaven
give the Holy Spirit to those who ask him?

Re-read the passage or the meditation - maybe read it slowly aloud.

Is there a word or phrase that jumps out to speak to you?

Why? Try to put yourself into those words. Maybe imagine Jesus speaking, and reply.

Then spend 5, or 10, or 15 minutes with your word from Jesus, or the word LOVE or GOD.

You need a clear intention to empty your mind of random thoughts (you won't be entirely successful but you need the intention).

You might want to begin the meditation using the breathing exercise I suggest in We have two minds.

After a minute or two focused on your breathing, move your focus to the word/s you have chosen.

Each time your attention moves away from the word/s, push the distraction gently aside and return to the word ("without the intervention of analytical thought" as The Cloud of Unknowing puts it).

You may need a countdown clock.

At the end thank God, and return to your day.

Meditation: Share as God shares

A lamp to my feet is your word,

a light to my path.

Psalm 119:105

  

You gave us everything O Lord:

the inspiration of each new dawn,

the warmth of the sun,

the laughter and tears of a child,

the love we share with each other.

The glow of love lights our way.

You gave us minds to understand,

eyes to see and ears to hear, 

fingers to touch and hands to make,

hearts to overflow, passions and 

loves to inspire us, to light our paths to you.

The glow of love lights our way.

We are so easily distracted from life:

in our resentments and angers,

our constant re-viewing of the past,

in our fears for the future, we 

stumble blindly through the gift of this moment.

The glow of love lights our way.

Your Creation is full of signposts, 

moments of joy in the eyes

of those we love, and in 

the surprised thanks of strangers:

all that joins us, in the joining, lights our path to God.

The glow of love lights our way.

Suggestions for meditation

Always begin by offering your time to God and asking for the grace to grow closer: something like "My loving God, I love you with my whole heart and above all things. I give you this time as I reach out to you, and ask that you guide me now, and each day, closer to you".

The exact words of the prayer are not important but you do need a firm intention to open yourself to God's input.

Read the mediation over slowly a couple of times.

Listen for the personal message for you. There will always be one word or phrase that will reach into your heart. Think of it as the personal meaning God has for you alone!

If you would prefer a more authoritative reading to focus your meditation, try this from one of today's readings, Matthew 5:38-42

   Jesus said to his disciples:

   “You have heard that it was said, 

   An eye for an eye and a tooth for a tooth.
   But I say to you,

   offer no resistance to one who is evil.
   When someone strikes you on your right cheek,

   turn the other one to him as well.
   If anyone wants to go to law with you over your tunic,

   hand him your cloak as well.
   Should anyone press you into service for one mile,

   go with him for two miles.
   Give to the one who asks of you,

   and do not turn your back on one who wants to borrow.”

Focus on a significant word or phrase in this passage or the meditation for a few moments.

Is there a word or phrase that jumps out to speak to you?

Why? Try to put yourself into those words. Maybe imagine Jesus speaking, and reply.

Then spend 5, or 10, or 15 minutes with your word from Jesus, or the word SHARE or GIVE.

You need a clear intention to empty your mind of random thoughts (you won't be entirely successful but you need the intention).

You might want to begin the meditation using the breathing exercise I suggest in We have two minds.

After a minute or two focused on your breathing, move your focus to the word/s you have chosen.

Each time your attention moves away from the word/s, push the distraction gently aside and return to the word ("without the intervention of analytical thought" as The Cloud of Unknowing puts it).

You may need a countdown clock.

At the end thank God, and return to your day.

Pilgrimage to Easter - Day 29

Meditation for Wednesday 9 March
... from the readings of the day:

Can a mother forget her infant, be without tenderness for the child of her womb? Even should she forget, I will never forget you.

Isaiah 49:15

Psalm 145

Our Creator made us each with care and great love.

Remember first: our God made us and loves us. 

Our God expects us to make mistakes and grow.

Our God, our loving parent, wants the best for us,

forgives us instantly, smiling indulgently as we learn.

Our Creator made us each with care and tender love.

Our God does not lead us into temptation 

or try to trick us. The holiness of our Creator 

is always kind, picking us up when we stumble,

hugging us tight when we fall or cannot cope.

Our Creator made us each with care and healing love.

Our God is always fair, always our loving God.

Our God never manipulates us or plays games - but knows us better than we know ourselves, 

is closer to us than we are to ourselves.

Our Creator made us each with care and intimate love.

 

Suggestions for meditation

Always begin by offering your time to God and asking for the grace to grow closer: something like "My loving God, I love you with my whole heart and above all things. I give you this time as I reach out to you, and ask that you guide me now, and each day, closer to you".

The exact words of the prayer are not important but you do need a firm intention to open yourself to God's input.

Read the mediation over slowly a couple of times.

Listen for the personal message for you. There will always be one word or phrase that will reach into your heart. Think of it as the personal meaning God has for you alone!

If you would prefer a more authoritative reading to focus your meditation, try this from one of today's readings, Psalm 145

R. The Lord is gracious and merciful.

The LORD is gracious and merciful,
slow to anger and of great kindness.
The LORD is good to all
and compassionate toward all his works.

R. The Lord is gracious and merciful.

The LORD is faithful in all his words
and holy in all his works.
The LORD lifts up all who are falling
and raises up all who are bowed down.

R. The Lord is gracious and merciful.

The LORD is just in all his ways
and holy in all his works.
The LORD is near to all who call upon him,
to all who call upon him in truth.

R. The Lord is gracious and merciful.

Focus on a significant section in this passage or the meditation for a few moments.

Is there a word of phrase that jumps out to speak to you?

Why? Try to put yourself into those words. Maybe imagine Jesus speaking, and reply.

Then spend 5, or 10, or 15 minutes with your word from Jesus, or the phrase LOVING FATHER or MY GOD.

You need a clear intention to empty your mind of random thoughts (you won't be entirely successful but you need the intention).

You might want to begin the meditation using the breathing exercise I suggest in We have two minds.

After a minute or two focused on your breathing, move your focus to the word/s you have chosen.

Each time your attention moves away from the word/s, push the distraction gently aside and return to the word ("without the intervention of analytical thought" as The Cloud of Unknowing puts it).

You may need a countdown clock.

At the end thank God, and return to your day.

Pilgrimage to Easter: Day 21

Meditation for Tuesday 1 March
... from the readings of the day:

But with contrite heart and humble spirit let us be received;
Daniel 3:39

Before you I stand, head bowed, palms open, feet 
bare on holy ground. Waiting. Remembering.

My brother is myself. I am washed ashore dead 
or near, fleeing hatred, or greed, or persecution.
Will you carry my body, bathe my wounds, feed me?

Before you I stand, head bowed, palms open, feet
bare on holy ground. Waiting. Remembering.

My sister is myself. I am sold or stolen to work 
in factories, houses, brothels. No escape.
Will no-one love me, hug me, play with me?

Before you I stand, head bowed, palms open, feet
bare on holy ground. Waiting. Remembering.

The deformed beggar is myself, not employable,
not loveable, dirty, alone, angry or desperate.
Will you catch my eye, touch my hand, speak to me?

Before you I stand, head bowed, palms open, feet
bare on holy ground. Waiting. Remembering.

My colleague, neighbour, parishioner is myself, knows 
everything, interrupts, all about himself, herself.
Will your eyes smile when you share peace with me?

Before you I stand, head bowed, palms open, feet
bare on holy ground. Waiting. Remembering.

Suggestions for meditation
Always begin by offering your time to God and asking for the grace to grow closer: something like "My loving God, I love you with my whole heart and above all things. I give you this time as I reach out to you, and ask that you guide me now, and each day, closer to you".

The exact words of the prayer are not important but you do need a firm intention to open yourself to God's input.

Read the mediation over slowly a couple of times.

Listen for the personal message for you. There will always be one word or phrase that will reach into your heart. Think of it as the personal meaning God has for you alone!

If you would prefer a more authoritative reading to focus your meditation, try this from one of today's readings, Matthew 18:32-35

Now when his fellow servants saw what had happened, they were deeply disturbed, and went to their master and reported the whole affair.  

His master summoned him and said to him, ‘You wicked servant! I forgave you your entire debt because you begged me to. Should you not have had pity on your fellow servant, as I had pity on you?’ 

Then in anger his master handed him over to the torturers until he should pay back the whole debt. So will my heavenly Father do to you, unless each of you forgives your brother from your heart.

Focus on a significant word or phrase in this passage or the meditation for a few moments.

Is there a word of phrase that jumps out to speak to you?

Why? Try to put yourself into those words. Maybe imagine Jesus speaking, and reply.

Then spend 5, or 10, or 15 minutes with your word from Jesus, or the word EMPTY or TRUST.

You need a clear intention to empty your mind of random thoughts (you won't be entirely successful but you need the intention).

You might want to begin the meditation using the breathing exercise I suggest in We have two minds.

After a minute or two focused on your breathing, move your focus to the word/s you have chosen.

Each time your attention moves away from the word/s, push the distraction gently aside and return to the word ("without the intervention of analytical thought" as The Cloud of Unknowing puts it).

You may need a countdown clock.

At the end thank God, and return to your day.

Pilgrimage to Easter: Day 11

Meditation for Saturday 20 February
... from the readings of the day:

But I say to you, love your enemies,
and pray for those who persecute you,
that you may be children of your heavenly Father,
for he makes his sun rise on the bad and the good,
and causes rain to fall on the just and the unjust.
Matthew 5,44-45

O child of my heart, I love you so much.
Made in my image, each day I see more of
myself in you. I see myself in your joy in living,
and the delight you share so easily.

I see myself in your care for your brothers 
and sisters, in your love for your parents.
When you reach out in love to new people,
also my loved children, I see myself in you.

And I see you stretching out to others of my children

with my love and justice in your heart, 
slowly becoming aware that each one is created
in the same image and is part of the same body,

part of you, my only child. 

Then my spirit weeps, overwhelmed with love for you,
O child of my heart.

Suggestions for meditation

Always begin by offering your time to God and asking for the grace to grow closer: something like "My loving God, I love you with my whole heart and above all things. I give you this time as I reach out to you, and ask that you guide me each day closer to you".

The exact words of the prayer are not important but you do need a firm intention to open yourself to God's input.

Read the mediation over slowly a couple of times.

Listen for the personal message for you. There will always be one word or phrase that will reach into your heart. Think of it as the personal meaning God has for you alone!

If you would prefer a more authoritative reading to focus your meditation, try this from one of today's readings, Matthew 5:43-48

Jesus said to his disciples:“You have heard that it was said,You shall love your neighbor and hate your enemy.But I say to you, love your enemies,and pray for those who persecute you,that you may be children of your heavenly Father,for he makes his sun rise on the bad and the good,and causes rain to fall on the just and the unjust.For if you love those who love you, what recompense will you have?Do not the tax collectors do the same?And if you greet your brothers and sisters only,what is unusual about that?Do not the pagans do the same?So be perfect, just as your heavenly Father is perfect.”

Focus on a significant word or phrase in this passage or the meditation for a few moments.

What word of phrase jumps out to speak to you?

Why? Try to put yourself into those words. Maybe imagine Jesus speaking, and reply.

Then spend 5, or 10, or 15 minutes with your word from Jesus, or the word ONE or the word LOVE.

You need a clear intention to empty your mind of random thoughts (you won't be entirely successful but you need the intention).

You might want to begin the meditation using the breathing exercise I suggest in We have two minds.

After a minute or two focused on your breathing, move your focus to the word/s you have chosen.

Each time your attention moves away from the word/s, push the distraction gently aside and return to the word ("without the intervention of analytical thought" as The Cloud of Unknowing puts it).

You may need a countdown clock.

At the end thank God, and return to your day.

Meditation: Another dead child

When I look at a new child
   full of life 
   and trust 
   and hope
   and potential,
I wonder about the children in the world
now damaged or lost forever
who were given to us - sent, maybe to save the world.

No child is ever mine. 
I am trusted to be a steward, 
to care for, love, cherish, nurture - but never own.
How can we own a child? How can we own land?
What God created is not ours. 
We are the trusted stewards, appointed by God. 

We own only the immortal things we create - things 
we can take with us when we cross the bridge home.
Our Creator has been gone so long from our lives 
that we have come to assume our God has died, 
and so we have inherited the land and people, 
the trees and wildlife, to use as we wish.

Think again! 
Our Creator never left: always home in the kingdom within, 
but too often ignored because we are deaf to the words, 
too busy to see the beauty, 
unable to confirm the fleeting intuitions 
and hints, and moments of awe we feel, 
but cannot measure or record. 

A child, a tree, your life's path, your very self -
all gifts to point the way to the truth of our responsibilities
as guardians for our Creator:
   to love, 
   to cherish,
   to protect,
   to nurture,
each being that belongs to God.

... for Ihaka Stokes, died Christchurch Friday 3 July 2015 aged 14 months. 

Suggestions for meditation
Always begin by offering your time to God: something like "My loving God, I love you with my whole heart and above all things. I give you this time when I am reaching out to you" and then a few moments reminding yourself of some of the blessings God has given you - the clear signs of God's love for you.

Read the mediation over slowly a couple of times.

Listen for Jesus' personal message for you.

If you would prefer a Bible reading I suggest Genesis 1,26-31

Then God said, “And now we will make human beings; they will be like us and resemble us. They will have power over the fish, the birds, and all animals, domestic and wild, large and small.” So God created human beings, making them to be like himself. He created them male and female, blessed them, and said, “Have many children, so that your descendants will live all over the earth and bring it under their control. I am putting you in charge of the fish, the birds, and all the wild animals. I have provided all kinds of grain and all kinds of fruit for you to eat; but for all the wild animals and for all the birds I have provided grass and leafy plants for food”—and it was done. God looked at everything he had made, and he was very pleased. Evening passed and morning came—that was the sixth day.

Read this passage or the meditation slowly a couple of times.

What word of phrase jumps out to speak to you?

Why? Try to put yourself into those words. Maybe imagine Jesus speaking, and reply.

Then spend 5, or 10, or 20 minutes with those words, or the word LOVE. You might want to begin the meditation using the breathing exercise I suggest in We have two minds. After a minute or two focused on your breathing, move your focus to the word/s you have chosen. 

Each time your attention moves away from the word/s, push the distraction gently aside and return to the word ("without the intervention of analytical thought" as The Cloud of Unknowing puts it).

You may need a countdown clock.

At the end thank God, and return to your day.

Meditation: Sparkle!

A friend recently returned from a business trip to China full of enthusiasm for a contact she had made with a big company. She had "hit it off" with them. As she left she asked them what made the difference, and was told they always deliberately looked to work with people who "sparkle". 

Sparkle [spahr-kuh l]: to shine or glisten with little gleams of light, glitter.

We know so many people: friends, acquaintances, 
children, family, who sparkle with life - 
people on trains, people at work and play: 
people unable to contain their spirit,
alive with the sparkle of creation.

Adults, darkly dressed and with important tasks, 
others relying on their decision, experience, or whim,
always self aware and making the right impression
trying to conceal their spirit, but still
alive with the sparkle of creation.

The dancer or composer or artist or physicist seeing 
the light of creation, records without words directly on each soul;
aware only of the wonder, not seeing the rest,
overflowing with life, not caring to contain their spirit,
alive with the sparkle of creation.

Young parent's light flickers, exhausted by work 
and worry and children. But the glimmer of a tired friend 
or partner revives hope and re-kindles the gleam, 
re-ignites the dream of love and new life, 
resurrecting in all the spark of creation. 

Children, full of energy, full of light!
always running, charged with energy and vitality.
Care-less and taking every thing for granted: 
of course I am full of life! watch me fly!
alive with the sparkle of creation.

Young animals bounding with life, leaping stiff-legged,
hanging still in the air for long moments,
turning to check mother was watching,
overflowing with life-spirit,
alive with the sparkle of creation.

And as well, take joy from those who reflect 
our light; people who take the little light 
twinkling out from our gloom, and glitter it back, 
reminding us we too must see ourselves even
from our dark, still dazzling with the sparkle of creation.

Suggestions for meditation

Always begin by offering your time to God: something like "My loving God, I love you with my whole heart and above all things. I give you this time when I am reaching out to you" and then a few moments reminding yourself of some of the blessings God has given you - the clear signs of God's love for you.

Read the mediation over slowly a couple of times.

Listen for Jesus' personal message for you.

If you would prefer a Bible reading I suggest John 10, 7-10 ...

Therefore Jesus said again, “Very truly I tell you, I am the gate for the sheep. All those who have come before me are thieves and robbers, but the sheep have not listened to them. I am the gate; whoever enters through me will be saved. They will come in and go out, and find pasture. The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.

1. Read this passage or the meditation slowly a couple of times.
2. What word of phrase jumps out to speak to you?
3. Why? Try to put yourself into those words. Maybe imagine Jesus speaking, and reply.
4. Then spend 5, or 10, or 20 minutes with those words, or the word LIGHT or LIFE. 
5. You might want to begin the meditation using the breathing exercise I suggest in We have two minds. After a minute or two focused on your breathing, move your focus to the word/s you have chosen. 

Each time your attention moves away from the word/s, push the distraction gently aside and return to the word ("without the intervention of analytical thought" as The Cloud of Unknowing puts it).

You may need a countdown clock. 

At the end thank God, and return to your day.

Meditation: How does God?

How does our Creator let us know that God is always with us
in our humdrum lives, in our moments of happiness, and our difficulties?

God, who lives in each of us, lives only in the eternal moment, while we,
who are gifted with a span of time, do not.

How does God "speak" with creations who leap from past to future, 
but find nothing in the now (other than an opportunity to worry about the future 
or replay our past moments of defeat)?

Say aloud the name of that feeling of warmth, 
the peace, the uncontrolled welling of emotions 
that reminds us our Creator is very 
very near. Its name is JOY.

A child at home, aware of nothing but the moment,
having no past, still unaware of future failings and shames,
that child is a gift from God. 
In trivial but momentous achievements: 
a step, a word, a smile - God speaks joy in us.

So name that feeling of warmth, the peace, 
the wild welling of emotions that reminds us 
our Creator is always near. 
Its name is JOY.

A busy day, conflicts and successes, 
getting our tasks done, going home in the cool 
of the winter evening in the blaze of 
orange gold and royal purple sunset; called 
into that moment, surprised by joy.

So name that feeling of warmth, the peace, 
the wild welling of emotions that reminds us  
our Creator is always near. 
Its name is JOY.

Each day of our adult life we strive with responsibilities
and tasks we must complete; torn 
between work and the people we love. 
But consider this: we are called then into 
moments of love heightened by separation, 
moments of peace possible because of tension.

So name that feeling of warmth, the peace, 
the wild welling of emotions that reminds us  
our Creator is always near. 
It is JOY.

God shares beauty with us in perfect moments:
storm clouds behind sunlit new willow leaves,
the smile of a stranger, birds in flight, singly, 
or the telepathic instant turn of a million birds in flight.
We are called into that moment, delighted by joy.

So name that feeling of warmth, the peace, 
the wild welling of emotions that reminds us  
our Creator is always near. 
Its name is JOY.

The fumbling movement of baby animals, alive! 
Gifted with life. 
A moment glimpsed by me: brimming full with the gift, 
living in complete trust, unaware of danger or threat.
Called into that moment, awed by joy.

So name that feeling of warmth, the peace, 
the wild welling of emotions that reminds us 
our Creator is always near. 
Its name is JOY.

God gives us moments of unconditional love from babies;
the tightening of arms around our necks,
the hand grasping a finger to take a step,
the delighted smile of recognition after absence,
calling us by name! Ambushing us with joy.

So say aloud the name of that feeling of warmth, of peace,
the wild welling of emotions that reminds us 
our Creator is always near. 
Its name is JOY.


If today you hear God's voice, harden not your heart. Psalm 95


Suggestions for meditation
Always begin by offering your time to God: something like "My loving God, I love you with my whole heart and above all things. I give you this time when I am reaching out to you" and then a few moments reminding yourself of some of the blessings God has given you - the clear signs of God's love for you.

Read the mediation over slowly a couple of times.

Listen for Jesus' personal message for you.

If you would prefer a Bible reading I suggest Psalm 8, 3-9

When I look at the sky, which you have made,

    at the moon and the stars, which you set in their places—
    what are human beings, that you think of them;
    mere mortals, that you care for them?

Yet you made them inferior only to yourself;
    you crowned them with glory and honour.
You appointed them rulers over everything you made;
    you placed them over all creation:

    sheep and cattle, and the wild animals too;
    the birds and the fish
    and the creatures in the seas.

O Lord, our Lord,

    your greatness is seen in all the world!

1. Read this passage or the meditation slowly a couple of times.
2. What word of phrase jumps out to speak to you?
3. Why? Try to put yourself into those words. Maybe imagine Jesus speaking, and reply.
4. Then spend 5, or 10, or 20 minutes with those words, or the word HEAR. You might want to begin the meditation using the breathing exercise I suggest in We have two minds. After a minute or two focused on your breathing, move your focus to the word/s you have chosen. 

Each time your attention moves away from the word/s, push the distraction gently aside and return to the word ("without the intervention of analytical thought" as The Cloud of Unknowing puts it).

You may need a countdown clock. 

At the end thank God, and return to your day.

Meditation: God's love

Every single thing God created
God loves
completely
unconditionally
always

because
every single thing was created in love 
by love.

A child is born accepting
all the love that is showered upon it
completely
without conditions.

But the child learns its failings and secret shames and learns 
to deflect love
decline to receive
to feel unworthy of love.

The most evil person or angel
God created
God loves
completely
unconditionally
always.

But sometimes the walls we create
are so tall
so thick
so carefully made
that we believe
even God cannot get love through or over.

Despite our best efforts
the love keeps coming,
and maybe it is not until the eternal moment of our death
that we can learn to become again like little children
and accept that every single thing God created
God loves
completely
unconditionally
always.


Perhaps because "God is Love" the concept of love is so hard for us. We know love - know what it looks like, feels like. We know what lack of love feels like. But only babies (and, I suspect, dying people) seem to have a real appreciation or experience of the depth and reality of unconditional love.

Suggestions for meditation
Always begin by offering your time to God: something like "My loving God, I love you with my whole heart and above all things. I give you this time when I am reaching out to you" and then a few moments reminding yourself of some of the blessings God has given you - the clear signs of God's love for you.

Read the mediation over slowly a couple of times.

Listen for Jesus' personal message for you.

If you would prefer a Bible reading I suggest Matthew 18,2-4

2 So Jesus called a child to come and stand in front of them, 3 and said, “I assure you that unless you change and become like children, you will never enter the Kingdom of heaven. 4 The greatest in the Kingdom of heaven is the one who humbles himself and becomes like this child." 

1. Read this passage or the meditation slowly a couple of times.
2. What word of phrase jumps out to speak to you?
3. Why? Try to put yourself into those words. Maybe imagine Jesus speaking, and reply.
4. Then spend 5, or 10, or 20 minutes with those words, or the words Love like a child. You might want to begin the meditation using the breathing exercise I suggest in We have two minds. After a minute or two focused on your breathing, move your focus to the word/s you have chosen. 

Each time your attention moves away from the word/s, push the distraction gently aside and return to the word ("without the intervention of analytical thought" as The Cloud of Unknowing puts it).

You may need a countdown clock. 

At the end thank God, and return to your day.