In our fast-paced, always-connected world, finding moments of peace and stillness can feel like an impossible task. Yet, the ancient practice of contemplative prayer offers a powerful antidote to the chaos of modern life.

These time-tested techniques, rooted in various spiritual traditions, have been scientifically proven to reduce stress, enhance emotional regulation, and even alter the structure of our brains.

I’ve explored contemplative practices for years and experienced firsthand their transformative power. They’ve helped me navigate challenging times, find clarity in confusion, and cultivate a deeper sense of inner peace.

Today, I’m excited to share with you eight contemplative prayers that can help center your day, drawing from diverse traditions and incorporating both traditional and innovative approaches.

1. The Breath Prayer

This simple yet profound practice involves synchronizing a short prayer with your breath. As you inhale, silently say, “Lord Jesus Christ,” and as you exhale, “have mercy on me.” This prayer, known as the Jesus Prayer in Eastern Orthodox traditions, dates back over 1500 years.

Its repetitive nature helps quiet the mind and focus attention on the present moment.

To practice the Breath Prayer, find a comfortable seated position and close your eyes. Begin to focus on your breath, noticing the natural rhythm of inhalation and exhalation.

As you inhale, silently repeat the first part of the prayer.

As you exhale, finish the phrase. Continue this pattern for 5-10 minutes, gently bringing your attention back to the prayer whenever your mind wanders.

The beauty of the Breath Prayer comes from its simplicity and portability. You can practice it anywhere, at any time.

Whether you’re stuck in traffic, waiting in line at the grocery store, or lying in bed unable to sleep, the Breath Prayer can help you find a moment of calm and connection.

Many people find that regular practice of the Breath Prayer leads to a greater sense of peace and presence throughout their day. It’s as if the prayer becomes a background rhythm, always available to return to when stress or anxiety arise.

One of my favorite aspects of the Breath Prayer is how it can be adapted to suit person needs and beliefs. While the traditional Jesus Prayer is powerful, you can also create your own breath prayer using words or phrases that resonate with you personally.

For example, you might inhale “I am” and exhale “at peace,” or inhale “God is” and exhale “love.”

2. Centering Prayer

Developed by Trappist monks in the 1970s, Centering Prayer involves choosing a sacred word as a symbol of your intention to consent to God’s presence and action within. This practice has been shown to reduce anxiety and increase feelings of spiritual connection.

To begin, sit comfortably with your eyes closed. Choose a sacred word that resonates with you, such as “peace,” “love,” or “presence.” Silently introduce this word as you settle into stillness. When you become aware of thoughts or distractions, gently return to your sacred word.

Practice for 20 minutes, twice daily if possible.

Centering Prayer is often described as a practice of “letting go.” Unlike some forms of meditation that focus on emptying the mind, Centering Prayer encourages practitioners to simply let thoughts come and go without engaging with them. This can be challenging at first, but with practice, many people find it leads to a deep sense of inner quiet and receptivity.

One of the unique aspects of Centering Prayer is its emphasis on intention rather than attention. You’re not trying to focus intently on your sacred word or banish all thoughts.

Instead, you’re setting an intention to be open to God’s presence, using the sacred word as a gentle reminder of that intention when you notice your mind has wandered.

Many practitioners of Centering Prayer report experiencing profound moments of peace and insight during their practice. However, it’s important to remember that the goal isn’t to have any particular experience, but simply to show up and be present.

I’ve found that regular practice of Centering Prayer has helped me cultivate a greater sense of patience and acceptance in my daily life. It’s as if the practice of gently returning to my sacred word, over and over again, has trained me to respond to life’s challenges with more grace and less reactivity.

3. Lectio Divina

This contemplative reading practice originated in 6th-century monastic traditions. It involves four steps: reading a short scripture passage (lectio), meditating on it (meditatio), responding in prayer (oratio), and resting in God’s presence (contemplatio).

This practice encourages a deep, intuitive understanding of sacred texts and can be adapted to secular readings as well.

Choose a short passage from a spiritual text or any meaningful literature. Read it slowly, savoring each word.

Reflect on what stands out to you.

Respond with your thoughts or feelings about the text. Finally, rest in silence, allowing the words to sink in deeply.

Lectio Divina is often described as a way of “listening with the ear of the heart.” It’s not about intellectual analysis or trying to extract a specific meaning from the text. Instead, this involves opening yourself to whatever the text might have to say to you in this particular moment.

One of the things I love about Lectio Divina is how it can bring fresh insights to familiar texts. I’ve practiced with the same short passage multiple times and been struck by how different words or phrases stand out each time, often in ways that feel particularly relevant to what’s going on in my life.

The four steps of Lectio Divina create a natural rhythm that can help you engage with the text on multiple levels:

  1. Lectio (Reading): This first reading is slow and attentive.

You’re not trying to analyze or understand, just to let the words wash over you.

  1. Meditatio (Meditation): In this step, you reflect on what stood out to you.

Maybe it was a particular word or phrase.

You might repeat it to yourself, turning it over in your mind.

  1. Oratio (Prayer): Here, you respond to what you’ve read.

This could be a formal prayer, or simply a conversation with God about your thoughts and feelings.

  1. Contemplatio (Contemplation): In this final step, you simply rest in silence, allowing whatever insights or feelings have arisen to settle into your heart.

While Lectio Divina is traditionally practiced with scripture, I’ve found it can be a powerful way to engage with any meaningful text. I’ve used it with poetry, philosophical writings, and even personal journal entries.

The key is to approach the text with an open heart and a willingness to listen deeply.

4. The Examen

Developed by St. Ignatius of Loyola in the 16th century, the Examen is a prayerful reflection on the events of the day. It enhances self-awareness and helps cultivate a mindful approach to daily life.

At the end of your day, take a few moments to review the events with gratitude. Pay attention to your emotions throughout the day.

Choose one feature of the day to pray about or reflect on more deeply.

Finally, look toward tomorrow with hope and intention.

The Examen is a powerful tool for developing greater self-awareness and a deeper sense of gratitude. By taking time each day to reflect on your experiences, you can start to notice patterns in your thoughts, feelings, and behaviors.

This awareness can be the first step toward positive change.

One of the things I appreciate most about the Examen is how it encourages us to look for God’s presence in the ordinary moments of our day. It’s easy to think of prayer as something separate from our daily lives, but the Examen reminds us that every moment is an opportunity for connection with the divine.

Here’s a more detailed breakdown of the steps of the Examen:

  1. Gratitude: Begin by recalling moments from your day for which you’re grateful.

These could be big things, like a promotion at work, or small things, like a delicious cup of coffee or a kind word from a friend.

  1. Review: Go through your day in your mind, as if watching a movie.

Pay attention to your emotions during different moments.

Where did you feel joy, peace, anger, or frustration?

  1. Significant Moment: Choose one moment or event from your day to focus on.

It could be something that stands out as particularly important, or something that you’re still processing.

  1. Prayer: Reflect on this moment in prayer.

You might ask for guidance, express gratitude, or simply share your thoughts and feelings with God.

  1. Looking Forward: Think about the day ahead.

What are you hopeful for?

What challenges do you anticipate? Ask for the grace and strength you need.

I’ve found that regular practice of the Examen has helped me become more intentional in my daily life. By reflecting on my day each evening, I’ve become more aware of how my choices and actions align (or don’t align) with my values and goals.

This has led to some profound insights and positive changes in my life.

5. Taizé Prayer

Originating from the Taizé community in France, this form of contemplative prayer incorporates simple, repetitive songs and chants interspersed with periods of silence. The repetitive nature of the chants helps quiet the mind and open the heart.

You can practice Taizé prayer by listening to Taizé chants online or in a group setting. Focus on the simple melodies and repeated phrases, allowing them to become a mantra that centers your thoughts and emotions.

Taizé prayer is unique in its combination of music, silence, and community. The simple, repetitive chants are easy to learn and sing, making it accessible even to those who don’t consider themselves musical.

The periods of silence between songs allow for personal reflection and deepening of the prayer experience.

One of the beautiful things about Taizé prayer is how it can create a sense of unity among diverse groups of people. In the Taizé community, people from all over the world and from various Christian denominations come together to pray.

The simplicity of the chants transcends language barriers, allowing everyone to participate fully.

While Taizé prayer is often practiced in community settings, it can also be a powerful person practice. Many people find that listening to Taizé chants while meditating or doing other contemplative activities helps them enter a prayerful state more easily.

Here are some tips for incorporating Taizé prayer into your personal practice:

  1. Choose a quiet time and place where you won’t be disturbed.
  2. Select a Taizé chant that resonates with you.

You can find many recordings online.

  1. Begin by listening to the chant, allowing the melody and words to wash over you.
  2. When you feel ready, begin to sing along.

Don’t worry about getting the words perfect, the repetitive nature of the chants makes them easy to pick up.

  1. As you sing, allow the words to become a prayer in your heart.

You might focus on a particular word or phrase that stands out to you.

  1. When the chant ends, sit in silence for a few minutes, allowing the echoes of the music to resonate within you.

I’ve found that Taizé prayer can be particularly helpful during times of stress or emotional turmoil. The combination of music and repetition can have a calming effect on the mind and body, creating a space for peace and clarity to emerge.

6. Walking Meditation

This practice, common in Buddhist traditions, involves slow, mindful walking while focusing on the sensations in your feet and legs. You can incorporate a mantra or prayer with each step.

Find a quiet place to walk slowly and deliberately. With each step, focus on the sensation of your foot touching the ground.

You might silently repeat a phrase like “peace” or “gratitude” with each step.

Walk for 10-15 minutes, maintaining your focus on the physical sensations and your chosen mantra.

Walking meditation offers a unique way to combine physical movement with contemplative practice. It’s particularly useful for those who find it challenging to sit still for long periods, or for anyone who wants to bring more mindfulness into their daily activities.

One of the great things about walking meditation is that it can be practiced almost anywhere. You don’t need a special meditation cushion or a perfectly quiet room.

You can practice in a park, in your backyard, or even in your living room if you have enough space to take a few steps back and forth.

Here’s a more detailed guide to practicing walking meditation:

  1. Choose your space: Find a place where you can walk for about 10-15 steps in a straight line without obstacles.

It can be indoors or outdoors.

  1. Stand still: Begin by standing at one end of your walking path.

Take a moment to feel your feet on the ground and notice your breath.

  1. Begin walking: Start walking very slowly.

Pay attention to the sensations in your feet and legs as you lift your foot, move it forward, place it on the ground, and shift your weight.

  1. Stay present: If your mind wanders, gently bring your attention back to the physical sensations of walking.
  2. Use a mantra: If it helps, you can coordinate your steps with a mantra or prayer.

For example, you might think “peace” as you lift your foot, and “love” as you place it down.

  1. Turn mindfully: When you reach the end of your path, pause for a moment before turning around.

Use this turn as an opportunity to check in with your body and breath.

  1. Continue: Walk back and forth along your chosen path for the duration of your practice.

I’ve found that walking meditation can be a powerful way to bring more mindfulness into my daily life. After practicing formally, I often find myself naturally bringing more awareness to the act of walking throughout my day, whether I’m going to the mailbox or walking down the hall at work.

7. Visualization Prayer

This practice involves creating a mental image of a peaceful, sacred space and imagining yourself in the presence of the divine. This technique combines the benefits of meditation with the power of guided imagery.

Close your eyes and here’s a serene, beautiful place. It could be a garden, a mountaintop, or a quiet chapel.

Visualize yourself in this space, feeling completely at peace.

You might here’s a divine presence with you, or simply bask in the tranquility of the scene. Spend 10-15 minutes in this visualization, allowing yourself to fully relax and center.

Visualization prayer can be a powerful tool for those who connect strongly with visual imagery. It allows you to create a sacred space in your mind that you can return to whenever you need a moment of peace or connection.

One of the beautiful things about visualization prayer is that it’s entirely personal. Your sacred space can be anything that feels peaceful and holy to you.

It might be based on a real place you’ve visited, or it could be entirely imaginary.

The key is that it feels safe, peaceful, and conducive to prayer.

Here’s a step-by-step guide to practicing visualization prayer:

  1. Get comfortable: Find a quiet place where you won’t be disturbed. Sit or lie down in a comfortable position.
  2. Relax your body: Take a few deep breaths, consciously relaxing your muscles as you exhale.
  3. Create your space: Begin to visualize your sacred space.

Start with the general setting, is it indoors or outdoors?

What time of day is it? What’s the weather like?

  1. Add details: Slowly add more details to your visualization.

What do you see around you?

What sounds can you hear? Are there any particular smells?

  1. Engage your senses: Try to engage all your senses in the visualization.

Can you feel the warmth of the sun on your skin, or the cool breeze?

Can you smell flowers or incense?

  1. Enter the space: Imagine yourself fully entering this space.

How do you feel as you’re there?

  1. Connect with the divine: If it feels right, here’s a divine presence in this space with you.

This could be a particular religious figure, or simply a sense of loving presence.

  1. Pray or meditate: Use this space as a setting for your prayer or meditation.

You might have a conversation with the divine presence, or simply bask in the peace of the moment.

  1. Close the practice: When you’re ready to end, take a few moments to slowly bring your awareness back to your physical surroundings.

Take a few deep breaths before opening your eyes.

I’ve found that regular practice of visualization prayer has helped me create a sense of inner sanctuary that I can access even in stressful situations. By taking a few moments to recall my sacred space, I can often find a sense of calm and perspective in the midst of chaos.

8. Digital Contemplation

In a nod to our tech-driven world, this modern approach involves using apps or online resources to guide contemplative practice. While purists might balk at the idea of using technology for contemplation, these digital tools can be effective in establishing a consistent practice, especially for beginners.

Choose a meditation or prayer app that resonates with you. Set aside time each day to follow a guided meditation or prayer session.

Use the app’s features to track your progress and maintain consistency in your practice.

Digital contemplation offers a unique blend of ancient wisdom and modern technology. While it might seem counterintuitive to use our devices, often sources of distraction, as tools for contemplation, many people find that these digital aids help them establish and maintain a regular practice.

One of the advantages of digital contemplation is the variety of resources available. Whether you prefer guided meditations, timer apps for silent meditation, or apps that offer daily scripture readings or inspirational quotes, there’s likely a digital tool that fits your needs.

Here are some ways to incorporate digital contemplation into your spiritual practice:

  1. Guided meditations: Many apps offer guided meditations of various lengths and styles.

These can be particularly helpful for beginners or for those times when you’re feeling too distracted to guide your own practice.

  1. Timer apps: If you prefer silent meditation or prayer, a simple timer app can help you stay focused without having to watch the clock.
  2. Daily devotionals: Some apps offer daily scripture readings or inspirational quotes, which can be a great way to start your day with a contemplative mindset.
  3. Journaling apps: Digital journaling can be a form of contemplative practice.

Some apps offer prompts for spiritual reflection or gratitude journaling.

  1. Ambient sound apps: If you find it helpful to have background noise during your practice, there are apps that offer nature sounds, white noise, or gentle music.
  2. Progress tracking: Many meditation and prayer apps allow you to track your practice, which can be motivating and help you establish consistency.

While digital contemplation can be a powerful tool, it’s important to be mindful of how you use it. Here are a few tips:

  • Set boundaries: Choose specific times for digital contemplation, and try to avoid getting pulled into other apps or notifications during this time.
  • Be present: Even when using digital aids, focus on being present in your practice rather than getting caught up in the technology.
  • Find balance: While apps can be helpful, also try to cultivate practices that don’t rely on technology. This can help you maintain your practice even when you don’t have access to your devices.

I’ve found that digital contemplation tools have been incredibly helpful in maintaining consistency in my practice, especially during busy or stressful periods. The convenience and variety offered by these tools have allowed me to combine contemplative practice more fully into my daily life.

Incorporating these contemplative prayers into your daily routine doesn’t need hours of practice. Even a few minutes each day can make a significant difference.

The key is consistency and patience.

Don’t be discouraged if your mind wanders or if you don’t experience immediate results. Like any skill, contemplation improves with practice.

Pro Tip: Start small. Choose one or two practices that resonate with you and commit to practicing for just 5 minutes a day.

Gradually increase the duration as you become more comfortable with the practice.

These eight contemplative prayers offer diverse pathways for your inward journey, helping to center your day and cultivate a deeper sense of peace and presence. Whether you’re seeking spiritual growth, stress reduction, or simply a moment of quiet in a noisy world, these practices provide a time-tested path to nurturing your inner life.

People Also Asked

What is contemplative prayer?

Contemplative prayer is a form of Christian meditation that focuses on stillness, silence, and openness to God’s presence. It often involves repeating a sacred word or phrase, or simply sitting in quiet receptivity.

How long should I practice contemplative prayer?

For beginners, starting with 5-10 minutes daily is recommended. As you become more comfortable with the practice, you can gradually increase to 20-30 minutes or more. Consistency is more important than duration.

Can contemplative prayer help with anxiety?

Many people find that regular practice of contemplative prayer can help reduce anxiety by promoting relaxation, mindfulness, and a sense of connection to something greater than oneself.

Is Lectio Divina only for religious texts?

While Lectio Divina is traditionally used with scripture, the practice can be adapted for use with any meaningful text, including poetry, literature, or personal writings.

How is Centering Prayer different from mindfulness meditation?

While both practices involve focusing attention, Centering Prayer emphasizes letting go of thoughts and opening oneself to God’s presence, rather than observing thoughts as in mindfulness meditation.

Can I practice Taizé prayer alone?

Yes, while Taizé prayer is often practiced in community settings, it can also be a powerful person practice using recorded Taizé chants or singing the simple melodies yourself.

Is walking meditation as effective as sitting meditation?

Walking meditation can be just as effective as sitting meditation. Some people find it easier to maintain focus and stay present when incorporating gentle movement.

How can I incorporate contemplative prayer into a busy schedule?

Start with short sessions, even just a few minutes. You can practice during your commute, lunch break, or before bed. Consistency is key, so find a time that works for you and stick to it.

Key Takeaways:

  • Contemplative prayer can reduce stress and enhance emotional regulation
  • Consistency is more important than duration in establishing a practice
  • Diverse traditions offer a variety of approaches to suit different preferences
  • Even brief daily practice can yield significant benefits
  • Technology can be a helpful tool in developing a contemplative practice