🕊 Third Part
Spiritual Exercises with the Holy Spirit
Small Practices for Great Transformations
“I am the light of the
world; whoever follows me will not walk in darkness, but will have the light of
life.” — John 8:12
Introduction
Prayer is not enough with
words alone: the soul needs to breathe, to feel, to be silent, to open.
This part of the book contains simple yet powerful exercises that will help you
enter into a deep connection with the Holy Spirit, especially when you do not
know what to do or how to move forward.
These exercises are not
magical, nor rigid. They are gentle bridges toward a living inner experience.
You do not need to know much. You only need the desire to open your soul to the
light.
Do them calmly, with love
and faith —and if one day you cannot concentrate, try again. The Spirit always
responds.
The important thing is to
call upon Him, and let the Spirit of God feel that you truly desire a
relationship with Him.
You can call Him by name, for example:
Come, Spirit of Wisdom.
Come, Spirit of Grace.
Come, Spirit of Holiness.
Come, Spirit of Love and Joy.
Come, Spirit of Justice, let the will of God be done in this situation (you
tell Him your situation and ask for His help, His intervention).
Whenever you have an
important event, an interview, a work meeting, or a trip, always say a prayer
to the Holy Spirit so that He may accompany you, be present, and dwell in the
hearts of all who attend.
The following exercises
can be practiced regularly and accompanied by attending Mass, the Eucharist, or
your temple’s service, to strengthen yourself and receive the fruits and
charisms of the Holy Spirit.
Exercise 1 – Breathing
with the Spirit
When you need inner
peace
Objective: To calm the mind and open the heart
to the presence of the Spirit. Use this exercise as a base before beginning the
rest of the practices in this chapter.
Duration: 5 to 10 minutes, or longer if you wish.
Steps:
Sit in silence. Close your eyes. Rest your hands over your heart or on your
knees.
Inhale deeply through your nose and exhale slowly through your mouth. Do this
three times.
With each breath, repeat
silently in your mind:
Inhale… “Come, Holy Spirit.”
Exhale… “Fill me with your light.”
Then continue with:
Inhale… “Light of God, enter me.”
Exhale… “All darkness departs.”
Do this at your own
rhythm, calmly.
Remain in silence for a few moments, allowing that light to breathe within you.
Finish by saying quietly,
or in your heart:
“Holy Spirit, thank you for being within me.
Stay with me and carry me in your peace.”
Exercise 2 – Prayerful
Repetitions: Decrees of Light
When you need to renew
your mind with the truth of the Spirit
What are Decrees of
Light?
They are short, affirmative phrases filled with spiritual truth, repeated with
faith to undo inner lies, cleanse the mind of fear or hatred, and affirm who
you are according to God.
Each decree is like a seed of light that the Holy Spirit plants in your soul.
How to practice it:
Find a quiet place. Breathe deeply. Do the meditation from Exercise 1, Breathing
with the Spirit.
Choose one or several decrees and repeat them slowly —softly or in your mind—
five to ten times, with an open heart.
As you repeat them, visualize that truth entering you as white or golden light.
Remain silent for a few seconds at the end. Let the phrase continue working
within you.
Decrees of Light with
the Holy Spirit
“The Holy Spirit lives in me.”
“I am guided by the light of God.”
“Nothing can separate me from the Father’s love.”
“I consecrate my mind to the Holy Spirit.”
“I am health, and the Spirit is healing me.”
“My soul rests in the peace of God.”
“Today I walk without fear because the Holy Spirit guides me.”
“I declare that only the Holy Spirit has power over me.”
“In the name of Jesus, I renounce darkness.”
“God is doing something new within me.”
“The Holy Spirit enlightens my senses.”
“I am divine Spirit.”
Variation with
breathing
You can accompany each decree of light with deep breathing, as in the first
exercise:
Inhale: “God loves me.”
Exhale: “And heals me.”
Repeat several times, feeling how the decree becomes a living truth within you.
🙏 Short closing prayer
Holy Spirit,
cleanse my mind, fill me with light.
Engrave in me your words,
your thoughts, your truth.
May each decree be an echo of you within me.
I allow you to dwell in my mind and my soul.
I consecrate myself to you, Holy Spirit.
Amen
Exercise 3 – Guided
Writing with the Holy Spirit
When you need to
unburden yourself, understand, and receive direction
What is guided
writing?
It is a written dialogue between you and the Holy Spirit.
You write what you feel, think, or ask… and then you allow the Spirit to speak
to your heart, and you write down what He inspires as a response.
This exercise is not a
psychological technique nor a religious obligation. It is an act of inner openness.
Writing guided by the Spirit means allowing His light to express itself through
your pen and your heart.
Steps for guided
writing:
Prepare the environment: seek silence, light a candle if you wish, and have a
special notebook ready for your encounters with Him.
If you prefer, you may meditate on a passage from the New Testament, a Psalm,
or pray the Rosary of the Holy Spirit.
Say a short opening
prayer:
Holy Spirit, come.
Inspire my thoughts,
heal my emotions,
and write with me.
Amen
Write what is in your
heart —without censorship. You can begin with phrases like:
“Today I feel…”
“I don’t know what to do with…”
“It hurts that…”
“I’m tired of…”
“I wish to understand…”
After writing your part,
remain silent for a moment.
Breathe deeply. Say: “Holy Spirit, what do you want to tell me today?”
Begin to write the response as if He were speaking to you with tenderness.
Do not analyze too much,
do not edit —just let it flow.
You can begin with:
“My child, you are not alone…”
“I see your pain…”
“Trust, for I am at work…”
“Do not be afraid…”
“This is what I want you to know today…”
“You can do it, you are capable of learning…”
When you finish, give
thanks and keep what you have written.
Recommendation
Do not look for “spectacular words.” The Holy Spirit speaks with love,
simplicity, and peace. You will know it is Him because His voice leaves you
calm, embraces you within, does not judge, does not pressure, and never shouts.
🙏 Closing prayer
Thank you, Holy Spirit,
for listening to me and speaking to me.
May your voice remain engraved in my soul
and in every word written.
Make me faithful to your inspiration
and steadfast in your peace.
Grant me gifts and charisms
to move forward
and to have understanding.
Thank you.
Amen
Exercise 4 – Prayerful
Reading of the Word
(Simple Lectio Divina)
When you need light, comfort, or direction from the Word of God
What is Lectio Divina?
It is an ancient and beautiful way of reading the Bible—not to study, but to
listen to God in silence, as one who receives a personal letter.
The Word not only informs—it transforms. It is living and active, and when we
read it guided by the Spirit, it can speak to us precisely in what we need.
How to do it
Find a quiet place. Take a deep breath. You may begin with Exercise 1, Breathing
with the Spirit.
Say this short prayer:
Holy Spirit,
open my mind,
open my heart,
and speak to me through Your Word.
Amen
Read a short passage from
the Bible, slowly.
Here are some examples:
“Come, Holy Spirit, fill the hearts of Your faithful.” — Psalm 104:30
“Do not let your hearts be troubled, and do not be afraid.” — John 14:27
“Where the Spirit of the Lord is, there is freedom.” — 2 Corinthians 3:17
“The Spirit Himself intercedes for us with inexpressible groanings.” — Romans
8:26
“I am the light of the world; whoever follows Me will not walk in darkness, but
will have the light of life.” — John 8:12
Jesus said to the crowd: “For a little while longer the light is among you.
Walk while you have the light, so that darkness will not overtake you... While
you have the light, believe in the light, so that you may become children of
light.” — John 12:35
Jesus said, “I am the way, the truth, and the life; no one comes to the Father
except through Me.” — John 14:6
Pause on the phrase that
touches you most.
Repeat it silently. Write it down. Ask yourself:
What is the Spirit telling me today through this Word?
How do I feel when I read it?
Pray with that phrase.
Speak to the Lord in your own words.
Give thanks, ask, rest.
Keep silence. Let the Word continue working in you.
🙏 Closing Prayer
Thank You, Lord,
for Your Word is life,
and it has spoken to me today.
Holy Spirit,
may this seed bear fruit in me.
Amen
The Word of God always
nourishes the Spirit. Strive to examine your life in the light of the Word. As
your mind adapts to the mind of God, you will dwell more fully in the light.
“May the Word be in you
a lamp to illuminate your path,
bread to nourish your soul,
fire to ignite your fervor,
a route that leads you to salvation,
a heartbeat to strengthen your spirit,
a life that will never end.”
(Manual of Prayer, Ignacio Larrañaga)
Exercise 5 – Inner
Examination Guided by the Holy Spirit
When you want to
review your day with light and not with guilt
What is the spiritual
examination?
It is a simple and profound way to look at your day in the light of the
Spirit—not to judge or punish yourself, but to grow in awareness, to give
thanks, to correct, and to return to God in peace.
How to do it (ideal at the end of the day)
Make silence. Breathe calmly. Say:
Holy Spirit,
come to enlighten me at the end of this day.
Help me to see with Your eyes,
not with judgment, but with light.
To recognize the blessings received and give thanks to God.
Amen
Go through your day in
your mind.
From the moment you woke up until now.
Remember what you experienced without haste.
Ask yourself:
When did I feel peace or joy?
At what moments did I drift away from You or from myself?
How did I react to what was difficult?
What moved me today: fear, love, or faith?
Whom did I hurt? Whom did I help?
Are these my own ideas, is it my negative thinking?
Give thanks for the good. Ask forgiveness for what failed.
Finish with a phrase of
surrender:
“Tomorrow I will try again with You, Holy Spirit.”
🙏 Final Prayer
Thank You for having been with me today.
Help me to improve,
to forgive and to forgive myself,
to rest in Your peace
and to rise with You every morning.
I consecrate to You my dreams, my mind.
Tomorrow will be a great day filled with Your light.
Wonderful things will happen to me,
because God surrounds me with His love.
Amen
Exercise 6 – Guided
Meditation Based on the Promises of Jesus about the Coming of the Holy Spirit
Spiritual Meditation:
The Promises of Jesus and the Holy Spirit
When the soul needs to remember that it is not alone
Preparation
Find a quiet place. If you can, light a candle as a sign of God’s presence.
Take several deep breaths and repeat within yourself:
“Holy Spirit, I come to listen to You with an open heart.”
Word for Meditation
“And I will pray to the Father, and He shall give you another Comforter, that
He may be with you forever.” — John 14:16
The Holy Spirit is the Comforter who will always be with us for the salvation
of humanity.
Guided Reflection
Imagine Jesus speaking these words directly to you.
He looks at you with tenderness and says:
“You will not be alone. You will not walk in darkness. I will give you My
Spirit to accompany you, to comfort you, to teach you, and to remind you of My
love.”
Allow this promise to enter your soul.
You are not forgotten. You are not abandoned.
The Holy Spirit is already with you.
Now repeat slowly, as a living prayer:
“You are with me, Spirit of Jesus.
You guide me, You teach me, You give me peace.
You dwell in me.”
Act of Surrender
Jesus, I believe in Your promise.
Today I receive with faith the gift of the Holy Spirit.
I open my soul to His comfort, His light, and His guidance.
Make me never forget that Your Spirit lives in me,
and walks with me,
every day of my life.
Amen
Remain for a few seconds
in silence.
Listen to your breathing.
Feel peace.
Repeat within yourself:
“Holy Spirit, You are welcome in my life.
I give You this day.
Make me an instrument of Your light.”
Study, reflect, and
meditate on the following biblical passages about the words of Jesus concerning
the Light.
The Words of Jesus
about the Light
(Gospels –
Reina-Valera / Jerusalem Bible / NIV)
1. Jesus declares that
He is the light of the world
“I am the light of the world; whoever follows Me will not walk in darkness, but
will have the light of life.”
— John 8:12
This is one of the most
powerful declarations of Jesus.
He presents Himself not only as the bearer of light but as the very source of
all spiritual illumination and truth.
2. The light came into
the world, but many rejected it
“The light came into the world, but men loved darkness rather than light,
because their deeds were evil.”
— John 3:19
Here Jesus teaches that
the light reveals, but it also disturbs.
The rejection of light is not ignorance, but a deliberate choice to remain in
moral or spiritual darkness.
3. While you have the
light, believe in it
“While you have the light, believe in the light, that you may become children
of light.”
— John 12:36
Jesus invites us to live
guided by faith in Him, and thus to become not only followers of the light, but
children of light—people who radiate clarity, justice, and truth.
4. Jesus came into the
world as light
“I, the light, have come into the world, that whoever believes in Me should not
remain in darkness.”
— John 12:46
Jesus reveals His
mission: to draw the human soul out of inner darkness and lead it to the
fullness of life.
5. The lamp of the
body is the eye
“The lamp of the body is the eye. Therefore, if your eye is good, your whole
body will be full of light.”
— Matthew 6:22 (also in Luke 11:34)
Jesus teaches that our
way of seeing (perceiving, judging) directly affects our inner life.
If our vision is guided by God, we will live in light.
6. You are the light
of the world
“You are the light of the world. A city set on a hill cannot be hidden.”
— Matthew 5:14
“Let your light shine before men, that they may see your good works and glorify
your Father who is in heaven.”
— Matthew 5:16
Jesus empowers His
disciples: not only is He the light, but those who follow Him become
reflections of that light for the world.
7. John the Baptist
was not the light, but bore witness to it
“He was not the light, but came to bear witness to the light.”
— John 1:8
Although not spoken by
Jesus directly, this forms part of the prologue of the Gospel of John and
reinforces that Jesus is the true light whom John announced.
8. The light reveals
and brings everything to view
“For there is nothing hidden that will not be disclosed, nor anything concealed
that will not be brought to light.”
— Mark 4:22
Here, light appears as a
symbol of truth, transparency, and divine justice.
9. Jesus is
transfigured in light
“His face shone like the sun, and His clothes became white as the light.”
— Matthew 17:2 (The Transfiguration)
In this sublime moment,
Jesus not only speaks of light—He becomes it, anticipating His resurrected
glory.
Final Reflection
Jesus did not merely
speak about light.
He is the Light.
And He calls every human being and every nation to live in it, to reflect it,
and to walk with it.
These passages and
teachings are the perfect foundation for continuing to develop the Philosophy
of Light and to show that this philosophy is deeply rooted in the Gospel of
Christ.
Spiritual Exercises:
Walking with the Words of Jesus about Light
You can begin all the
exercises by doing Exercise 1: Breathing with the Spirit, which is at
the beginning of this chapter.
Exercise 1 –
Meditation: Jesus is my Light
Quote:
“I am the light of the world; whoever follows me will not walk in darkness.”
— John 8:12
Steps:
Find a quiet place. Close your eyes. Breathe deeply.
Repeat the quote slowly several times.
Visualize Jesus approaching you with a warm light.
Ask yourself inwardly:
Where in my life do I need His light?
What darkness do I need to surrender?
Write a commitment phrase:
“Today I decide to walk with the light of Jesus in…” (and complete).
Short prayer:
Jesus, you are my light.
Do not let me walk any longer in confusion or fear.
Guide me with your clarity.
Amen.
Exercise 2 –
Examination of Conscience: Am I Reflecting the Light?
Quote:
“You are the light of the world.”
— Matthew 5:14
Steps:
Read the quote slowly and keep it in your mind.
In silence, review your day or your week.
Ask yourself:
Have my words been light or have they hurt?
Have I been an example of hope, peace, or faith for others?
Where could I be more of a light for my family, my surroundings, my community?
Write in your spiritual journal:
“Today I can be a light in…”
Short prayer:
Holy Spirit, make my life reflect the light of Christ.
May your peace be felt wherever I am.
May my actions speak louder than my words.
Amen
Exercise 3 –
Contemplation: Children of the Light
Quote:
“Believe in the light, that you may become children of the light.”
— John 12:36
Steps:
Place a lit candle in front of you. Sit in silence.
Repeat softly: “I am a child of the light.”
Visualize that light entering your mind, heart, and body.
Remain a few minutes in stillness, breathing deeply.
Questions for
reflection or journaling:
How does one live as a child of the light in a world of darkness?
What attitudes or thoughts do I need to leave behind to live that identity?
Short prayer:
Father, I want to live as a child of the light.
Awaken me every day with your clarity.
And may others recognize your presence in me.
Amen
Exercise 4 –
Declaration of Faith: The Light Overcomes Darkness
Quote:
“The light came into the world, but men loved darkness rather than light.”
— John 3:19
Steps:
Sincerely acknowledge if there is something in your life you are hiding from
the light:
A fear, a wound, an attitude, a guilt.
Surrender it to God in silence.
Write a spontaneous prayer asking for light in that area.
Act of faith (you may repeat aloud):
Today I choose the light.
I renounce the darkness of fear, sin, and pride.
I accept the truth of Christ in my life.
And I walk toward the freedom that only He can give.
🕯 One-Week Prayer Exercise – “Walking
in the Light of Jesus”
You can begin all the
exercises by doing Exercise 1: Breathing with the Spirit, which is at
the beginning of this chapter.
Day 1 – Jesus is my
Light
Word:
“I am the light of the world; whoever follows me will not walk in darkness.”
— John 8:12
Reflection:
Jesus not only brings light. He is the light. Begin this week
recognizing that only by walking with Him can you clearly see the meaning of
your life.
Prayer:
Jesus, eternal light, guide me.
Remove from my path everything that draws me away from your truth.
I want to walk in your clarity.
Amen
Action of the day:
Take a short silent walk, repeating inwardly: “You are my light, Jesus.”
Day 2 – Choosing the
Light
Word:
“The light came into the world, but men loved darkness rather than light.”
— John 3:19
Reflection:
Sometimes we choose darkness out of comfort, fear, or habit. Today, ask the
Holy Spirit for the courage to renounce whatever darkens your soul.
Prayer:
Lord, illuminate my shadows.
Take away my fear of change.
May my soul always choose the light.
Amen
Action of the day:
Write in your journal one attitude or thought you want to surrender to God’s
light.
Day 3 – The Light Is
in Your Eyes
Word:
“The lamp of the body is the eye… if your eye is healthy, your whole body will
be full of light.”
— Matthew 6:22
Reflection:
How do you look at others? With judgment or with mercy? With hope or with fear?
Your gaze can reflect the light of God—or its absence.
Prayer:
Holy Spirit, cleanse my eyes to see with compassion.
May my thoughts and judgments pass through your light.
May my soul shine from within.
Amen
Action of the day:
Look at someone today with love and without judgment. Offer them a kind word or
a smile.
Day 4 – You Are the
Light of the World
Word:
“You are the light of the world.”
— Matthew 5:14
Reflection:
You are not here only to receive light, but to radiate it to others. The way
you speak, serve, and live can illuminate someone else’s path.
Prayer:
Lord, make me a reflection of your light.
May my words lift others, may my actions heal,
and wherever I am, may you be visible.
Amen
Action of the day:
Do a concrete act of kindness today that no one asks you to do. Be light in
everyday life.
You can also use social media to share a prayer to the Holy Spirit or a Bible
verse saying that Jesus is the Light.
Day 5 – Children of
the Light
Word:
“Believe in the light, that you may become children of the light.”
— John 12:36
Reflection:
Being a child of the light means living with inner coherence: acting according
to truth, choosing justice, defending peace.
Today, remember that you are called to reflect the face of the Father.
Prayer:
Father, help me live as a child of the light.
May faith transform me inside and be visible outside.
Walk with me in everything.
Help me spread your light so that others may be enlightened.
Amen
Action of the day:
Write an affirmation: “I am a child of God’s light” and repeat it in your heart
throughout the day.
Day 6 – Let Everything
Come to Light
Word:
“For nothing is hidden except to be made manifest; nor is anything secret
except to come to light.”
— Mark 4:22
Reflection:
It’s not about fear, but about allowing the light to heal what’s hidden—wounds,
guilt, secrets. Light doesn’t judge; it transforms.
Prayer:
Holy Spirit, enter my inner being.
Bring to light everything that prevents me from living in fullness.
Transform my darkness into wisdom.
Amen
Action of the day:
Spend a few minutes writing a personal prayer asking the Holy Spirit to heal a
past wound. You may also pray for a loved one.
Day 7 – Light for the
Nations
Word:
“I have come into the world as light, so that whoever believes in me may not
remain in darkness.”
— John 12:46
Reflection:
Jesus came for you… but also for your family, your people, your nation. Today,
pray for your country and for the whole world, so they may choose light and not
darkness.
Prayer:
Jesus, Light of the world,
illuminate our nations,
guide our leaders,
and transform the hearts of our peoples.
May your light overcome all darkness.
Amen
Action of the day:
Create an image or post on social media praying for peace among nations.
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