| Quieting
Prayer
Quieting prayer and meditation are actually very
similar practices. The purpose of each is to enter into a space
of deep silence and inner peace where you can commune with God.
Among the benefits are feelings of calmness and inner quiet, stress
release, more focused concentration, stimulated creativity, improved
intellectual skills, slowing of the biologic aging process, and
spiritual growth.
Quieting prayer is simply the practice of removing your attention
from the distractions of your body and daily life, and directing
your attention inward to the quiet place where you and God become
one. Practicing quieting prayer on a daily basis allows us to connect
with our inner selves and provides the opportunity for physiological
and psychological rest. It allows us to contemplate our relationship
with God and to become more God-conscious and soul-centered.
The Process
The process should never be forced, and you should always feel
relaxed in your body and mind as you pray. Try not to set expectations
or push too hard. Simply watching your breath, then taking several
deep, relaxed breaths is a good way to begin. Start with short periods
of five to ten minutes and try to practice at the same time and
in the same place each day. As you adapt and devote longer periods
of time, you will find that your commitment grows. If you can’t
fit a 45-minute session into your schedule, try two or more shorter
sessions a day – maybe in the morning and evening. Or start
with the 25 – minute level commitment. All sessions may be
broken down to two or more periods of quieting prayer lasting at
least 10 minutes to fulfill the One % goal.
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The Goal
Your goal is to transcend the flow of thoughts through your mind
and allow yourself to reach a place of inner stillness and silence
where you can surrender to unity with God. The most important thing
to remember is that this is your time to experience a period of
inner peace and quiet contemplation that will leave you rejuvenated
and ready to face the world.
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Preparing to Pray
A regular prayer practice can help us lead fulfilled, spiritually
uplifting lives. It’s helpful if you can schedule your practice
for the same time each day. The quiet of early morning, before becoming
involved in the busy-ness of the day, is an ideal time. But whatever
time you choose, you should be able to give your complete attention
to the process. If you can’t devote the full 45 minutes or
25 minutes to one period, break your practice up into smaller increments.
Your practice should take place in a quiet spot without distractions.
Any place where you can be comfortable and uninterrupted for the
duration of your session is fine.
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Quieting Prayers
The Jesus Prayer
Adopt your regular prayer position, either sitting or kneeling
in a position that is effortless yet alert, and begin to notice
your breath. When you feel calm and your breathing is steady and
deep, say the words “Jesus Christ, Son of God” on the
in breath and “have mercy on me” on the out breath.
Repeat these words, either silently or aloud, as you continue to
breath. When your mind wanders, simply return it to the prayer without
judgment or impatience with yourself. Let your prayer fill you with
a sense of inner peace and light as you settle into deep silence.
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Praying the Name of God
Adopt your regular prayer position, either sitting or kneeling,
and begin to notice your breath. When you feel calm and your breathing
is steady and deep, start to repeat the word “God” on
each inhalation and exhalation. As you inhale, imagine the word
taking root in your heart and feel the warmth, light and peace that
emanate from your heart as you exhale. Whenever you are distracted
by thoughts, simply return to the word “God” and continue
with deep and steady breaths as you settle into deep silence. You
might want to substitute the word “Lord” or “love.”
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Be Still Still and Know
I Am God
Adopt your regular prayer position and begin to notice your breath.
When you feel calm and your breathing is steady and deep, begin
repeating the phrase “Be still and know I am God.” As
the words enter your consciousness and you begin to sink into stillness,
shorten the phrase by one word until you are left with the word
“Be.” (Be still and know I am God ….Be still and
know I am …. Be still and know I …. Be still and know
…. Be still and …. Be still …. Be.) Let the word
“Be” move into your heart and take you to the place
of silence.
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Additional Resources
Finley, James. Christian Meditation: Experiencing the Presence
of God. New York: HarperCollins, 2004.
Harris, Paul T. Frequently Asked Questions about Christian Meditation.
Mystic, CT: Twenty-Third Publications, 2003.
Thich Nhat Hanh. The Energy of Prayer: How to Deepen Your Spiritual
Practice. Berkeley, CA: Parallax Press, 2006.
Ward, Hannah, and Wild, Jennifer. The Westminster Collection of
Christian Meditations. Louisville, KY: Westminster John Knox Press,
2000.
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