20 Minute Centering Prayer with Transition Exercise

This is a guided 20 minute Centering Prayer session to help Centering Prayer practitioners enter into the contemplative space, including a short transitional exercise to help facilitate this movement.

Transcript

So to begin,

Select a sacred word as a symbol of your intention to consent to God's presence and action within.

The word should be simple,

One or two syllables.

You could choose the word God,

Peace,

Abba,

Jesus,

Whatever resonates with you.

And make sure you're sitting comfortably in a relaxed position with a straight back,

Eyes closed and introduce the sacred word once you're in that state of relaxation as the symbol of consent to God's presence and action within.

When you're engaged with thoughts and for purposes of Centering Prayer,

Thoughts include sensations,

Feelings,

Images and reflections return ever so gently to the sacred word.

And at the end of the prayer period,

Remain in silence for a couple of minutes.

And in this particular exercise,

I'll have short readings at the beginning and at the end of the 20 minute session.

In you is the source of life and in your light,

We see light.

Psalm 36.

So sitting in a comfortable position with your back upright,

Focus your attention two inches below the navel and take two deep breaths.

Now,

Focus your attention on the philtrum or the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area inside your head,

Two inches behind your eyes and take two deep breaths.

Now introduce your sacred word and begin.

So sitting in a comfortable position with your back upright,

Focus your attention two inches behind your eyes and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Now focus your attention on the area between your upper lip and your nose and take two deep breaths.

Amen.

Reviews

🙏🏼 thank you

Beautifully profound spiritual practice
Thank you

I'm a devotee of Centering Prayer. I liked this version. Short instruction off the top then a helpful breathing exercise, the 20 min silence, then a beautiful rendition of a traditional prayer to close. I'll use this track a lot.

His voice is clear. The lead into the prayer is not what I had done before. From 2 inches below navel, can’t remember 2nd instruction and 2inches behind eyes. I went back to that . I feel comfortable and grateful for the prayer experience. Thank you.

Love the simplicity of this meditation. Love the wording of the prayer at the end.

Thankyou Thankyou Thankyou for your wonderful Centring Prayer meditation it is really helping me on this journey with The Lord May God bless you and keep you always Amen

I really liked the transition in the beginning. Thank you!

Perfect entrance to centering prayer

A prayerful and meditative experience. Loved the beginning and ending quotes, the bell, and the brief breathing instructions. Just the right amount of guidance.

I’m a fan of this centering prayer. Thanks! 🙏🏾❤️

New to this type of prayer. Beautiful. Thank you.

Thank you. The breathing exercises at the beginning and the readings before and after the 20 minutes of silence are helpful.

Beautiful exercise.

That was deep for me .... liked the breathing ... felt like God was breathing with me. Thank you 🙏

Beautiful ❤ Thank you.