1. Sit or stand in a dimly lit and quiet place
3.With the help of your imagination find a place in your heart and stay there with intention.
4.Lead the mind from the head into the heart and repeat "Lord Jesus Christ, have mercy on me."
5.As much as possible guard the attention of your mind and do not allow any other thoughts to enter in.
6. Be paient and rest.
7. Learn to love silence.
taken from The Pilgrim Way