Contemplative prayer is a meditation technique which was taught and practiced by Christian mystics such as Saint John of the Cross. Today, its practice is being revived by several spiritual teachers with a Christian background. Rather than working with the mind and developing concentration, it aims at transcending all mental processes by stilling and emptying the mind.
Sitting Posture for Contemplative Prayer
Contemplative prayer is usually practiced just like any other type of sitting meditation. A first step is usually to prepare the body for sitting still, using simple stretching or relaxation exercises.
There are various possible sitting postures which are usually similar to those of other forms of meditation. When sitting for meditation, it is advisable to begin by focusing on physical sensations such as the buttocks resting on the cushion or the rhythmical movement of the belly. This allows the mind to relax and arrive in the here and now.
Contemplative Prayer Calms the Mind
The practice of contemplative prayer as such usually begins with observing the breath passing in and out of the nostrils. This helps to calm the mind and focus it on the practice.
Once the mind has calmed down sufficiently, the main element of contemplative prayer can begin. This is to let the mind become empty of all mental chatter by simply observing any thoughts, feelings and images that arise and let them sink into silence.
Repeating a Sacred Formula
One way to do this is by repeating a formula such as "Amen," "Shalom," "Jesus Christ have mercy on me," or simply "Jesus," "God" or "love" combined with the breath. Another way is to merely continue to watch the breath, with emphasis on breathing out. A third approach is to simply rest in the silence beyond all words and thoughts.
Whenever the mind gets distracted (which will occur frequently,) it should gently be brought back to the practice of watching the breath, repeating the formula or resting in silence.
Teachers of Contemplative Prayer
The practice of contemplative prayer goes back to early Christian times. Descriptions of contemplative prayer are found in the writings of the 4th century Christian monk by name Evagrius Ponticus and in a collection of early and medieval Christian writings called Philokalia.
Contemplative prayer gets also mentioned in the medieval text Cloud of Unknowing which is the works of an anonymous 14th century English writer. Furthermore, it is central to the teachings of St. John of the Cross, a famous Spanish mystic of the 16th century and contemporary of Teresa of Avila.
Some of the best known modern teachers of Contemplative Prayer are Father William Meninger, Thomas Merton, Thomas Keating, Willigis Jager and Father Bede Griffins.
The Essentials of Contemplative Prayer
Contemplative prayer is a Christian meditation technique, going back to the early and medieval Christian mystics. As a first step in contemplation, one usually watches the breath which calms the mind. Whenever other thoughts arise, one simply returns one’s attention to the breath.
Other possible methods are to repeat a sacred formula such as "Amen," "Shalom," or "Jesus," or to simply let the mind rest in silence. Any distracting thoughts, feelings or images that may arise are simply being observed and not suppressed. One merely takes notice and then returns to the chosen method.
Related Reading
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