Every day is an opportunity to be fully awake and present to the movements of the Holy Spirit. But often we are passively carried down river by all the unacknowledged thoughts and emotions that flow through us on a daily basis. We are influenced in various directions without even realizing it, distracted by a hyperactive world or numbing tasks. Staying awake requires noticing and reflecting. This is where the Examen comes in, a prayer practice developed by a Spanish pastor, Ignatius of Loyola, five hundred years ago.

The Examen will help you notice what is happening in and around you. It will help you to see the world through spiritual eyes. As a result, you can live more intentionally into God’s purposes rather than being subconsciously tossed around by various currents. When you pay attention to your emotions, desires, and thoughts, you begin to realize how they can signal movement toward God or away from God. The goal of the spiritual life is to move closer to God and the divine will. The Examen assists us in this endeavor by illuminating when we are being pulled toward what is life-giving versus toward what is life-damaging.

The following steps of the Examen might feel awkward at first. But the more you practice this prayerful noticing, the more it will become second nature. Typically, the prayer is done once a day at a certain time that works best for you. But once it becomes part of you, the Examen is a way of life, a reflective posture and open dialogue with God throughout the day.

  1. Pray for an awareness of God’s presence. Remember God is with you right now. Spend 3–5 minutes in silence resting in God’s presence and listening. “Cease striving and know that I am God” (Psalm 46:10).

  2. Reflect on the things you are grateful for during the past 24 hours. Expressing gratitude is transformative. It changes your entire posture and spiritual outlook. Pay attention to daily subtle gifts: the unexpected smile from a stranger or friend, the beauty of trees, a task well-done, kind words, a hearty meal, or the strength to do an important but difficult thing. Spend time thanking God for these gifts.

  3. Review the past day’s emotions and desires. What emotions and desires are stirring? Are you feeling joyful, agitated, curious? Which ones have given you energy? Which ones have left you feeling dissatisfied or disturbed? What do these “motions of the soul” (as Ignatius called them) tell you about the directions you are being pulled spiritually—toward God or away from God?

  4. Talk with God about whatever stands out to you most from your review of the day. Where do you sense the Spirit leading you? Are you being guided to pursue or resist something? Any regrets to confess? Ask God to give you the ability to see clearly and to have inner freedom to pursue what is life-giving.

  5. Look ahead to tomorrow. What are you eagerly anticipating? What do you dread? Talk to God about your feelings. Ask for what you need to face and live tomorrow with love.