Friday, January 16, 2015

Centering Prayer for Relaxation

Centering prayer is a contemplative prayer, in which a strong emphasis is placed on calming the mind and body by focusing the attention on a single word or phrase. Many of us find it hard to focus on just one word, so I am including how we can expand the focus of our attention while still practicing relaxing. Many of us have also experienced trauma at the hands of organized religion. Centering prayer, for our purposes, transcends the limits of any one organized religion or way of thinking. 

The centering prayer I will offer today is inspired by my work with myself and countless other women who are seeking to reduce stress and increase gratitude, relaxation, contentment, and calm in life... It is also inspired by this magnet, many of which were gifted to a shelter for survivors of intimate partner violence where I worked as  a women's advocate.


Let's try it! First, decide why you are sitting, what you are wanting to focus on, to draw more of into your life. Then, find a quiet place to take a seat. Let's say you want to feel more gratitude... 

Let your back be straight and your feet on the ground. Take three deep relaxing breathes. Invite the feeling of gratitude in to be the focus of your sitting by either focusing on the word gratitude or fleshing it out by listing all of the things that you are grateful for- people who love you, a roof over your head, food in the cabinet- whatever these things are for you. Take your time. Let yourself feel into- or, better yet, savor- the experience. When you notice competing thoughts, feelings, or sensations, gently return your awareness to your intention- here, to spend a few moments focusing on what you are grateful for in life. Let it be your anchor... 

Each moment you practice you are cultivating your mind and body's capacity to unwind and relax as well as your ability to experience the focus of your meditation- in this case, gratitude. Research suggests that centering prayer helps us experience greater emotional well-being. What we practice becomes permanent- no matter how foreign it may feel, initially (and it will feel foreign if you are not accustomed to sitting quietly or practicing relaxing- that's only natural). In addition o providing an antidote to stress, centering prayer may help counter the effects of the harmful and contradictory messages we receive as women.

Remember, thoughts are things. Plant the seed of what you would like to grow in your life with centering prayer! Just a few minutes here and there can be enough.


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