Centering Prayer

First, invite your body to a relaxed attentiveness.​

Sit comfortably, feet flat on the floor, shoes off if you like. Keep your back straight; assuming an open posture. Don’t sit so comfortably to encourage sleep, but comfortable enough to avoid being distracted with discomfort of your body during this time of prayer. Place your hands palms up on your lap. Take several deep slow breaths in and out, breathing from the belly. Notice any tension or physical sensations in your body. Wiggle the muscles of the places in your body where you feel tension….and just breathe. Notice the pace and the depth of your breathing. If you’re taking short, quick breaths, try to intentionally slow your breathing down by taking deeper, slower breaths.

Secondly, invite your mind to take a “thinking” break.

Close your eyes. Let go of all thoughts that come into your mind. Rest in the love of God who dwells within. As you sit in silence, it’s very likely your mind will wander. Truthfully, it’s this frustration with our countless thoughts and rabbit trails of the mind that discourage many from continuing in Centering Prayer.

Thirdly, invite your feelings/emotions into a peaceful calmness.

Are you tired and weary, anxious or worried? Are you feeling happy and contented, or light and bubbly? As you know, there is a wide range of emotions or feelings that can come our way in the span of just one day alone. Just as you have invited yourself to take a “thinking” break, also invite your emotions/feelings to enter into a peaceful calmness so God’s presence can prevail.

Now, that you’ve checked in with your body (sensations), your head (thoughts) and your heart (emotions/feelings), acknowledge that they are a part of you, but do not define you. They can be what and where they are, and as you give an internal gesture of gratitude for each of these parts of you, you are now free to withdraw your attention from them and onto the presence of God.

Use of a Sacred Word or Phrase.

Choose a sacred word or short phrase as the symbol of your intention to consent to God’s presence and action within. The word or phrase should communicate God’s love to you. Examples might include a sacred word such as Lord, Abba, Father, Peace, Faith, Hope, or Love. You might use the name of Jesus or one of the many descriptive names for God found in the Bible. A short biblical text can serve you as well here as you use this centering word or phrase as your “come-back-to” point when you find yourself distracted. Once you’ve chosen your word or phrase, we suggest not changing it during your prayer period…that’s simply too much thinking! Gently combine your word of phrase with your slow breathing, and as distracting thoughts and feelings subside and you become restfully aware, you can simply let go of your word or phrase, just relaxing and being in the stillness with God. Keep in mind, that if words or phrases are too distracting, some simply “listen” for the rhythm of your own breathing, returning to that rhythm when they find themselves distracted or losing focus.

Resist no distractions. Retain no distractions. Simply return to your breath or sacred word.

When distracted by physical interruptions, thoughts or feelings (notice it’s when, not if), your goal is to take each physical interruption, thought, or feeling and choose intentionally to set it aside.

You are not trying to empty yourself, nor are you attempting to perfect yourself by having no distractions, but much like the fisherman who knows the art of “catch and release,” your discipline here is to take each interruption captive and not allow it to cause you to quit or give up.

One young student in centering prayer was complaining to her teacher about the thousand thoughts and feelings that distracted her while she was practicing her discipline. The master responded, saying gently, “Oh my friend, not a thousand distractions but simply a thousand opportunities to turn your mind back to Jesus!”

Invite yourself and Jesus to sit together in intentional silence.

It’s been said that intentional silence is at the core of all human transformation. Now, you have moved from “doing” to “being.” Note that Centering Prayer is not intercessory prayer, nor is it petitioning God for your needs. In fact, no words are spoken at all. If possible, try to practice Centering Prayer for 20 minutes daily.

A timer and other aids can be uploaded for free: Centering Prayer App by Contemplative Outreach Ltd. Give yourself much grace. At first, this will feel extremely foreign and contrived. Be patient and give the process both time and practice. In the end, it is well worth it, as you descend into deep quiet where the still, small voice of God can be heard.