How to use your prayer stool

Silent prayer, sometimes called centering prayer, meditation, or contemplation, is one way to worship God. There are many other ways to pray. Silent prayer can help you find rest and a new entrance into prayer, either individually or together as a group.

Silent prayer is listening, and reflecting, and speaking from within. There is no training needed. It is like listening to a good friend.

 1. You stay in one place
 2. You limit distractions
 3. You make time
 4. You pay attention

Silent prayer gives you and God a chance to connect.

To begin:

Find a quiet room with enough space to sit comfortably on your prayer stool. Take off shoes, hats, jewelry, or anything else that might distract you. Turn off cell phones.

Sit up straight so you can breathe freely. Relax your shoulders down, open your chest, and relax your belly so your diaphragm can be flexible.

Place your open hands in a comfortable resting position on your lap. Some people place their palms against their thighs and some rest the back of their hands on their thighs with palms up. Do not clench your fists or clasp your hands together.

Breathe easily, paying attention to the in and out motion. As you breathe in, you might think the words “I let go.” As you breathe out, you might think the words “I smile.” You can also choose a sacred word such as Sha—lom, Lord—Jesus, have—mercy, thank—you, or a phrase such as “I am yours—save me,” “Lord Jesus Christ—have mercy on me,” “Peace—be still,” “You are God—I am your child,” “I am here—I let go”. The first few breaths may be long and intentional. Try to exhale as intensely as you inhale so as to extract as much carbon dioxide from your lungs as possible. As you continue you’ll notice your breath settling into a natural rhythm and intensity. Some people breathe in through their nose and out through their mouth before settling into a natural in and out flow through the nose.

Notice the noise and distractions from outside and inside. There will always be noises in the room or thoughts in your head that compete for your attention. Don’t let them concern you and don’t fight against them. Just notice them, acknowledge them, and then let them go. Some people actually visualize such distractions passing across their brain—in one side and out the other.

Sit in silence for 15-20 minutes. You may have to work up to that amount of time, or you may feel the need to go longer. If you are praying in a group, the leader should be mindful of the attention of the room and end the prayer when it feels right.

To end:

Gently strike a gong, a bell, or say “Amen.” If you are praying alone, you may whisper “Amen” before opening your eyes. If in a group, wait quietly until everyone opens their eyes and brings their attention back to the room.

If you are praying alone you may consider writing in a journal at the conclusion of your prayer. Groups may take some time to share their experiences with one another. It is often the case that God’s Spirit was moving in similar ways within the group, and sharing can deepen the experience.