Centering Prayer: A Beginner's Guide
What Is Centering Prayer?
Centering Prayer is a simple, silent way of consenting to God’s presence and action within you. Popularized by Trappist monk Thomas Keating, it’s a form of Christian contemplative prayer rooted in ancient traditions like The Cloud of Unknowing and the Desert Fathers and Mothers.
Unlike prayers that use many words or images, Centering Prayer gently leads you beyond thoughts into a quiet, loving awareness of God. It’s not about achieving a mystical experience; it’s about showing up, consenting, and resting in God’s presence.
Core Principles of Centering Prayer
Before you begin, it helps to understand the basic principles:
- Prayer of consent
Centering Prayer is your simple, interior “yes” to God’s presence and action within you.
- Letting go of thoughts
Thoughts are not a problem. You don’t fight them or follow them. You gently let them go.
- Sacred symbol
You choose a simple word (or breath, or image) as a symbol of your intention to consent to God.
- Regular practice
The classic recommendation is 20 minutes, twice a day. Beginners can start smaller and grow.
Step-by-Step: How to Practice Centering Prayer
1. Choose Your Sacred Word
Your sacred word is a brief word that expresses your intention to consent to God’s presence and action within. Common examples:
- "Jesus"
- "Abba"
- "Peace"
- "Love"
- "Here"
Choose a word that feels simple and gentle. You’re not repeating it constantly like a mantra; it’s more like a signpost of your intention.
Tip: Once chosen, keep the same sacred word for a while. Stability helps your heart learn the rhythm of the practice.
2. Prepare Your Space and Body
- Find a quiet place where you’re unlikely to be disturbed.
- Sit comfortably but with a posture that is alert and relaxed—on a chair with feet on the floor, or on a cushion if that’s natural for you.
- Gently close your eyes, or lower your gaze.
- Set a timer for your chosen length of time (5–10 minutes to start; eventually 20 minutes).
You’re not trying to create a special feeling. You’re simply showing up.
3. State Your Intention
Silently, in your heart, turn toward God. You might pray something like:
"God, I consent to your presence and action within me."
Or simply rest in the awareness that your sacred word already expresses this intention.
4. Gently Introduce Your Sacred Word
At the beginning of the prayer period:
- Silently introduce your sacred word as a symbol of your consent.
- Let it be very gentle—almost like placing a feather on soft cotton.
You are not repeating the word over and over. You simply rest in God, and the word is there as a quiet reference point.
5. When You Notice Thoughts, Return to the Word
In Centering Prayer, thoughts are anything that takes your attention away—images, memories, plans, feelings, body sensations, even spiritual insights.
When you become aware that you’re engaged with a thought:
- Don’t judge yourself. Wandering is normal.
- Gently return to your sacred word as a sign of your intention to consent.
- Let the word fade again as you rest in simple, open presence.
You may do this dozens or hundreds of times in a single period. That’s not failure; that is the practice.
6. Rest in Silence
As you continue, you may notice moments of deeper stillness or spaciousness. You don’t need to analyze or hold onto them.
- Simply rest in God beyond words and images.
- If you feel bored, distracted, or restless, keep returning—gently—to your sacred word.
The fruit of Centering Prayer is not measured by what you feel during the prayer, but by the gradual growth of love, patience, and freedom in daily life.
7. Gently End the Prayer
When the timer goes off:
- Don’t rush out of silence. Stay with eyes closed for another minute or two.
- You might slowly pray the Lord’s Prayer, or offer a simple prayer of gratitude.
- Then gently open your eyes and return to your day.
This transition time helps you carry the quiet awareness into your ordinary activities.
How Long and How Often?
Thomas Keating and Contemplative Outreach recommend:
- 20 minutes, twice a day (morning and late afternoon or evening).
If you’re a beginner:
- Start with 5–10 minutes once a day for a week or two.
- Gradually increase to 15–20 minutes.
- When ready, add a second period.
Consistency matters more than intensity. A small, steady practice is better than occasional long sessions.
Common Challenges (and Gentle Responses)
1. "My mind won’t stop. I’m terrible at this."
- This is normal. The goal is not an empty mind but a willing heart.
- Every time you return to the sacred word, you are praying.