According to www.modlitwa-jezusowa.pl
If meditation leads to the attitude of being contemplative in action, let us leave the known scene in the Gospel, which is usually interpreted as a counteraction of action and contemplation, but more deeply shows the path of unity. Two different attitudes are shown on the example of sisters, Marta and Maria. Elder Marta works while preparing a meal for the Guest, while Maria sits with him and listens to his teaching. We remember the words addressed to the older sister: “Martha, Martha, you care and worry about much, and only one is needed” (Lk 10,41n).Jesus does not say here what is the one, only necessary, but from the context it appears that he means Mary’s attitude, which completely listened to his word, turned into hearing when he spoke. Jesus did not mean to oppose, on one side, a prayer to listen to him or to stare at him through Maria, and, on the other hand, Marta’s actions, which was necessary after all. Marta, however, lacked focus: instead of being stuck with one, and therefore in a given situation, with her work for the Guest, she thought at the same time about something else – not only lost in tears, but also dispersed with aversion towards her sister to give him another job.Jesus, therefore, admonished her to praise an attitude focused on one and to defy her with an attitude dispersed between many matters and concerns. Because ultimately only focusing on one – whether in the prayer or at work – is the path leading to the One, to the unity in which also the difference between “one” (as a part) and “One” (as a whole) is complemented. Mary, who first received Jesus, helps in prayer focused on Him. After the initial preparation – focusing on the body and breath – you can start saying “Hail” to the words: “… blessed fruit of your life – Jesus”. And here we stand – we stay in the Name. Only when the time set for prayer expires, the rest remains: “Saint Mary, Mother of God, pray for us sinners now, and at the hour of our death. Amen.”
How does this happen through meditation as a prayer? Let us remind you that the first meditative focus on one was related to the word of God, not so much considered, but repeatedly calm, to assimilate it, identify with it with all of itself.Even if the words of the repeated text of the Scriptures were more, one thing always counted: the word of God contained in them. His acquisition required full focus on him, without resorting to images, thoughts and associations. It was necessary to completely change into hearing, as Mary listened to Jesus. Hermits who began to practice meditation, finally noticed that it is enough to repeat one word, the name of Jesus, because according to the Scripture, “no other name was given to people under heaven, in which we could be saved” (Acts 4:12).
This simplest form of meditation requires gradual preparation. Our way of prayer goes through various phases, changing as we mature. As children, we focus on words or images, then we incorporate our thoughts, reflections and feelings into prayer. As adults, however, we have difficulty in focusing, especially in controlling our thoughts; feelings also disturb us, especially those that are negative, associated with reluctance, anger, frustration, which discourages us from everything, including prayer. Meanwhile, all of this – our thoughts, experiences, and everyday experiences – should be included in the prayer if we are to develop and open our whole life to the action of God. One can try to integrate our whole interior in a different attitude of prayer. However, integration will not happen when we try to combine many components of our interior into one. Meditation indicates a simpler, more effective way.
Meditative focus on one begins with what we often forget in our prayer. We try to focus internally, and we forget about our body or see an obstacle in it. A focus that would try to detach from the body would not be full, it would not lead to real unity.It is not about turning off, but about the inclusion of the body, about acceptance, which gives deeper control, different from the domination on the “forcibly”.Therefore, the path to focus is not to tighten the eyelids, teeth, wrinkle forehead or other forms of muscle tightness. It all adds up on the heel, causes fatigue and makes you find it harder to stick in such an attitude. In any case, our thoughts will not calm down in this way. They may disappear for a short time, but then the tension in us will create new thoughts, not those we might have been waiting to focus on, but ordinary distractions related to unnatural attitudes.
How do you turn the body into our meditation? Since the clearest hindrance to focusing is the variety of thoughts and their mobility, it is difficult to seek help in their own thoughts. Help can be the “incarnation” of thoughts, “tying” them by bonding with the body. Instead of giving up new thoughts.