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There are many ways to begin times of prayer, we all have our favourite. The following exercises may be useful if you need some time to slow down for your prayer, or as prayers in themselves. The only comment to add is to take your time! Really try to do one of these exercises as slowly as possible. Exercise 1- Body awareness Become aware of your body in the chair or on the floor. Moving through each part of your body, try to picture it in your mind notice any feelings in it consciously relax it. Starting with head and face picture them we often hold tension in jaw and around eyes, relax them now. Move down to neck and shoulders, notice the sensations relaxing. Picture the position of your arms in your mind move down your arms to your hands, fingers aware of sensations ... .. What are you touching? Clothes / chair / own skin ... Is it warm or cool, what is the texture? Return to your shoulders slowly move down your body. ... Notice where the chair supports you, feeling it ... Picture in your mind the position of your legs slowly moving down them through your knees to calves, ankles and feet notice the touch of socks or shoes, just become aware of it feel the floor supporting your feet. Let yourself feel earthed. Return once again to your head and face your neck and shoulders slowly, in your mind, move down one arm down to your hand and fingers then down the other arm back to your shoulders ... Slowly down your body first down one leg knee foot then the other leg Return to your head for the last time and this time, without prompting, slowly move down the different parts of your body, not dwelling too long on any one part, just picturing it in your mind, noticing any feelings there and then moving on. Exercise 2 - A breathing exercise This exercise can be used with any familiar prayers or psalms. It is helpful if they are ones you know by heart. For example if you are using the Our Father: Relax into your chair, while remaining attentive to God. Begin to notice the rhythm of your breathing without trying to control it or change it. Just notice its gentle rhythm In your mind begin to say the words for the Our Father, saying just one word for each breath. If you become distracted, simply pick it up again where you left off. Exercise 3 - Listening and centring Settle yourself so that your body is relaxed but attentive. Close your eyes or focus on a point ahead of you. Begin to listen to all the noises outside the room (traffic, weather, birds) now move in closer and become aware of the sounds in the room (clocks, rustling, heating, lights) now come closer still, listening to yourself can you hear your own breathing or simply feel its rhythm the gentle movement of your chest now one step further in, into yourself into that inner self, that quiet place within you a place where you can be at ease with God rest for a few moments in that place listen to God's gentle invitation to come closer to him Exercise 4 - Using a mantra Take a few moments to settle down and ask God to let his Word come to you. If you do not have a word or phrase that you already use as a mantra, take a little while to choose something, for example: Come Lord Jesus; Maranatha; do not be afraid; peace be with you ... OR Be still and know that I am God |