Spiritual Practices

Breathing Prayer Using Psalm 46:10

Connecting our breath while praying scripture helps us focus on God's presence AND reduces stress and anxiety by activating the vagus nerve.  This cranial nerve is the main part of the parasympathetic nervous system which manages systems like digestion, heart rate, and immune responses. It's settles down the "fight or flight" mode, manages stress and reduces inflamation.

This short prayer practice may connect you with God and help reduce your experience of anxiety and stress.

1. Settle into your chair.

2. Rest for a minute.

3. Place one hand over your heart and the other over your abdomen.

4. As you breathe during this practice inhale through your nose so that the hand over your heart doesn't rise. Only the hand over your abdomen should rise and fall. Practice this a few times. 

5. Now, as you take a deep slow breath in through your nose, feel your abdomen rise and hold. Hold for two seconds.

6. As you slowly exhale say this scripture aloud: Be still and know that I am God.

7. Breath in again through your abdomen and say aloud: Be still and know that I am.

8. Again, this time with the words: Be still and know.

9. Again, with the words: Be Still

10. Finally, with the words: BE.

11. Take a moment to be still. Then express gratitude for the experience.

You may practice this as many times as you desire throughout the day and especially when waking and going to sleep.

Open Hands, Open Heart- a visual gratitude prayer

This is a prayer style that can be used in many different ways. Let me share a way that others have experienced and appreciated:

1. Find a comfortable place to sit. 

2. Relax in your space by taking 3 deep breathes through the nose, hold for 2-3 seconds and slowly exhale through your mouth through pursed lips.

3. Cross your hands on your knees with palms upward.

4. Close your eyes and visualize something, or someone, in your life for whom you give thanks.

5. Try to place the image in your open hands. If an image is difficult, maybe visual the name of the person or thing.

6. When you are ready, gently lift your hands as if to offer them up in prayer.

7. Visualize the person, thing or word(s) leaving your open hands and raising out of sight. 

8. As the image fades, and with hands still open and extended, offer the words, "I am grateful for..." or "Thank you for the gift of..." 

9. Remain in this posture and invite God to return a word or image to your open hands. If nothing appears that's okay. 

10. When you are ready, lower your hands and express your gratitude for this time with God in prayer. 

11. Open your eyes slowly. Return to your space gently. Take a deep breath, exhale slowly, and offer an "amen." 

A Contemplative Sit Exercise

A contemplative sit is a self-guided exercise intended simply for you to create space where you open yourself to the presence of God. Everyone experiences a contemplative sit diffently. You may begin with a simple sit that lasts for just a few minutes or as many as twenty minutes a day. The process is simple:

1. Find a quiet and reflective space to sit. This can be in your home or outdoors. I have a canyon behind our home here in Colorado with a rock outcropping that offers the kind of space I seek for my sits. 

2. Once you've established your space, take a few moments to settle in. Sit in a way that does cause undo pressure on your body. Relax your spine, plant your feet firmly on the ground, lean forward to better align your neck and back. 

3. Remember, you're not trying to complete a task, impress yourself or others, or "do it right". You're simply here to be present in this moment-with yourself, creation and God. 

4. Close your eyes, if this helps you center yourself. Relax your breathing and feel your abdomen rise and fall with each breath. 

5. Be in the moment. As distractions come, and they surely will, don't try to force them away. Notice them and let them pass. Return to your stillness where God is present.

6. To help you recenter after distraction try repeating a special (sacred) word: ie. Jesus, Lord, Holy, Yahweh... 

7. Stay in this space for a few moments, breathing and repeating your sacred word to keep you centered.

8. Consider reading this following text aloud several times, pausing between each time: Psalm 62:1, "My soul finds rest in God alone; my wholeness comes from God." Other texts to consider- Ps. 46:10, Matthew 11:28-30; John 15:5

9.  When you are ready continue to sit in silence trusting in God who is who gives you rest and makes you whole.

10. If you are ready to complete your sit, open your eyes, look at the world around you, be present and offer a word of gratitude to God for being present. 

A Contemplative Exercise to Calm the Spirit

Find a quiet place and sit comfortably. Let your feet rest on the floor and your hands relax in your lap.

Take three slow breaths.

With each inhale, silently say:

“I receive peace.”

With each exhale, silently say:

“I release what I cannot carry.”

Now place one hand over your heart. Notice what is present within you without judging it. Tension, sadness, fear, weariness, hope—all of it is welcome.

Imagine yourself resting in a wide, gentle light. You do not need to solve anything in this moment. You only need to be here.

Sit quietly for one minute.

When you are ready, say softly:

“Peace is near.
I am held.
I can take the next faithful step.”

Take one final breath, and return slowly.

A Contemplative Exercise for Sitting Outside in Nature

Find a comfortable place to sit outdoors. Let your body settle. Feel the ground beneath you, the air around you, and the quiet presence of the natural world.

Take three slow breaths.

With each inhale, silently say:

“I am here.”

With each exhale, silently say:

“I am part of this.”

Now gently notice what is around you.

Listen for one sound.
Notice one movement.
Receive one color.
Feel one sensation on your skin.

Do not try to name everything. Simply let nature come to you.

For a few moments, imagine the trees, sky, earth, birds, wind, and light all praying without words—and you are praying with them simply by being present.

When you are ready, whisper:

“May I move through this day
with the patience of the earth,
the openness of the sky,
and the quiet wisdom of creation.”

Take one final breath, and return with gratitude.

A Contemplative Exercise for Releasing Anger or Frustration

Find a quiet place to sit. Let your feet rest on the floor and allow your hands to relax.

Take three slow breaths.

With each inhale, silently say:

“I notice what I feel.”

With each exhale, silently say:

“I do not have to become it.”

Now gently name what is present:

anger, frustration, hurt, disappointment, fear.

Do not judge it. Simply acknowledge it.

Place one hand over your heart or on your abdomen. Imagine the anger as a tight knot within you. With each breath, allow the knot to loosen—not because what happened was okay, but because you deserve freedom from carrying it so tightly.

Silently repeat:

“I release what is not mine to hold.
I make room for wisdom.
I choose my next step with care.”

Take one final deep breath.

When you are ready, return slowly—less driven by reaction, more guided by peace.

A Self-Directed Prayer for Comfort in a Time of Loss

Holy One,
I come as I am—grieving, tender, and tired.

Hold me close in this moment.
Make room for my tears, my questions, my memories, and my silence.

When the ache feels heavy,
help me breathe.

When the loneliness rises,
remind me I am not abandoned.

When I do not know what to do next,
give me just enough light for this one step.

May love remain near.
May peace find its way into the broken places.
May cherished memories become a gentle companion.

I release this moment into your care.
Hold what I cannot hold.
Carry what I cannot carry.

Amen.

A Self-Directed Exercise for Forgiveness

Find a quiet place and take three slow breaths.

Place one hand over your heart and gently name the wrong that was done. Do not minimize it. Do not excuse it. Simply acknowledge:

“This hurt me.”

Now breathe slowly and say:

“I honor the pain,
but I will not let it rule my spirit.”

Imagine setting the offense down like a stone you have carried for too long. You do not have to forget. You do not have to pretend it was okay. You are simply choosing not to let resentment keep wounding you.

Silently repeat:

“I release my need to carry this alone.
I open myself to healing.
I ask for the grace to be free.”

Take one final breath and say:

“May wisdom guide my boundaries.
May peace return to my heart.
May forgiveness begin in me.”

A Prayer for When Faith Comes Hard

Holy One,
I come to you with the faith I have,
not the faith I wish I had.

Some days belief feels easy.
Today it feels heavy.

Meet me in my questions.
Sit with me in my doubt.
Hold me when I cannot hold certainty.

Help me trust that struggling is not failing,
and wondering is not the same as wandering away.

Give me enough light for the next step,
enough courage for this day,
and enough grace to rest in your love
even when I cannot feel it clearly.

I do not ask for perfect faith.
I ask for an honest heart,
a quiet strength,
and the gentle assurance
that I am not alone.

Amen.