Coming Into The Quiet

Coming into The Quiet A study on Centering Prayer and Stress Management

Bishop Bruce Wright Ph.D.. Department of Spiritual Care University Community Hospital

Coming into The Quiet • Very simple and uncomplicated • Not a “doing” as much as learning to “not do” • The learning is easy… •...the doing is the challenge.

Returning to the Center

Of Centers and Circumferences Turning and turning in the widening Gyer The falcon cannot hear the falconer; Things fall apart; the center cannot hold; Mere anarchy is loosed upon the world. The blood-dimmed tide is loosed, and everywhere. The ceremony of innocence is drowned:

• Circumference People, Circumference Culture. • The Centrifugal Force of Life’s Busyness • “Affluenza” Epidemic

The Center Clarity Balance Focus Peace and Quiet! .

The Quiet Combining The Relaxation Response with Centering Prayer

What is

Fight or Flight Our Primary Protective Response

F & F Physiological Responses √ Increased Heart Rate, Blood Pressure, Respiration (Supplying more oxygen to the muscles and heart-lung system.)

√ Increase Sugar in the Blood (Allowing rapid energy use, accelerating metabolism)

√ Thickening of the Blood (Increase oxygen supply (red cells), better defense from infections (white cells) and to stop bleeding quickly (platelets).

√ Sharpening of senses. √ Prioritizing (Increased blood supply to peripheral muscles and heart)

√ Secretion of Adrenaline and other stress hormones (Further increase the response, and to strengthen relevant systems)

√ Secretion of endorphins (Natural painkillers) Atkinson et al, 1996; Hanson, 1986; Kandel, 1991

Our Ancestors’ Stressors

Our Stressors

Stress: Warning Signs and Symptoms Cognitive Symptoms Memory problems Indecisiveness Inability to concentrate Trouble thinking clearly Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying Loss of objectivity Fearful anticipation

Stress: Warning Signs and Symptoms Emotional Symptoms Moodiness Agitation Restlessness Short temper Irritability, impatience Inability to relax Feeling tense and “on edge” Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness

Stress: Warning Signs and Symptoms Physical Symptoms Headaches or backaches Muscle tension and stiffness Diarrhea or constipation Nausea, dizziness Insomnia Chest pain, rapid heartbeat Weight gain or loss Skin breakouts (hives, eczema) Loss of sex drive Frequent colds

Stress: Warning Signs and Symptoms Behavioral Symptoms Eating more or less Sleeping too much or too little Isolating yourself from others Procrastination, neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting, pacing) Teeth grinding or jaw clenching Overdoing activities (e.g. exercising, shopping) Overreacting to unexpected problems Picking fights with others

How Stressed Am I?

A Brief Self-Evaluation

Herbert Benson MD and The Relaxation Response

Herbert Benson M.D. Cardiologist (M. D. Harvard Medical School) Founder of the Mind/Body Medical Institute Director Emeritus of the Benson-Henry Institute Associate Professor of Medicine, Harvard Medical School, Author or co-author of 175 scientific publications and 11 books, including The Relaxation Response and Beyond The Relaxation Response Pioneer in researching meditation and the mind-body connection

"The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress... and is the opposite of the fight or flight response.” http://www.relaxationresponse.org/

Oxygen consumption decreased during meditation.

Carbon Dioxide output decreased during meditation. http://www.relaxationresponse.org/

Rate of breathing decreased during meditation.

Cellular ventilation decreased during meditation http://www.relaxationresponse.org/

PO2, or oxygen concentration in the blood remained constant, even increasing slightly

Blood lactate levels, an indicator of stress, decreased during meditation http://www.relaxationresponse.org/

Oxygen consumption was deeper than during sleep. http://www.relaxationresponse.org/

Dr. Benson’s research involving practitioners of transcendental meditation discovered the following conclusions:

The Relaxation Response The counterpart to the fight-or-flight response, Occurs when the body is no longer in perceived danger, Autonomic nervous system functioning returns to normal. Body returns to a state of physiological relaxation, where blood pressure, heart rate, digestive functioning and hormonal levels return to their normal state..

"The relaxation response is not a technique. It's a physiological state brought about by many techniques.” -- Herbert Benson

http://www.relaxationresponse.org/

* Regular elicitation of the relaxation response results in long-term physiologic changes that counteract the harmful effects of stress throughout the day, not only when the relaxation is being brought forth (Hoffman, et al, 1982). * Reported to be effective in the treatment of: Hypertension (Stuart, et al, 1987), Cardiac arrhythmias

(Benson, Alexander, Feldman, 1975)

Chronic pain (Caudill, et al, 1991) Insomnia (Jacobs, et al, 1993; Jacobs et al, 1996 Anxiety, mild, moderate depression

(Benson, et al, 1978)

Premenstrual syndrome (Goodale, Domar, Benson, 1990) Infertility (Domar, Seibel, Benson, 1990).

The Relaxation Response: The result of meditative techniques, or “Centering Prayer”

It Works!

Questions and Discussion

Meditation in the Christian Tradition. or Coming back To the Center

“Be still and know that I am God.” Psalm 46:10

Scriptural Meditation (a.k.a. Contemplative or Centering prayer) “This book of the law shall not depart from your mouth, but you shall meditate on it day and night” Joshua 1: 8 “Meditate in your heart upon your bed, and be still.” Psalm 4:4 "He wakens me morning by morning, wakens my ear to listen like one being taught.” Isaiah 50:4 “Be still before the Lord, and wait patiently for him” Psalm 37:7 “For God alone my soul waits in silence” Psalm 62:1

The History of Meditation in the Church Bernard of Clairvaux, (1090-1153) taught his disciples the great benefits of meditation as opposed to mere ardor and study: 'You will find something far greater in the woods than you will find in books.'" John of the Cross (1542-1591) says that all one has to do in this state is to remain at peace, not try to think, and to abide before God with faith in His presence, continually turning to Him as if

The History of Meditation in the Church • Centering Prayer is drawn from ancient prayer practices of the Christian contemplative heritage, notably the Fathers and Mothers of the Desert. • Lectio Divina, (praying the scriptures) • The Cloud of Unknowing, •St. John of the Cross • St. Teresa of Avila

Contemplative or Centering Prayer Defined ✦ Contemplative Prayer is a prayer of resting in God, of opening the heart, mind and soul to God, of relinquishing thoughts and personal agendas to God. ✦ Contemplative prayer is saying ‘yes’ to the indwelling Presence of God and surrendering to God’s transformation and healing within through the work of the Holy Spirit. It goes beyond words, thoughts and ideas to the movement and action of God deeper than thinking and reasoning. ✦ Contemplative prayer is a communicating

✦ Centering Prayer is a method of silent, meditative prayer that fosters a deeper relationship with God. ✦ It is an intentional surrendering to the Presence and transforming action of God within..

Christian Contemplative Prayer is the opening of mind and heart - our whole being - to God, the Ultimate Mystery, beyond thoughts, words and emotions, whom we know by faith is within us, closer than breathing, thinking, feeling and choosing; The root of all prayer is interior silence. even closerThough than we think of prayer as thoughts orconsciousness feelings expressed itself. in words, this is only one expression. Contemplative Prayer is a prayer of silence, an experience of God’s presence as the ground in which our being is rooted, the Source from whom our life emerges at every

✦ “It became clearer and clearer to me that the Christian religion was really about transformation.... I got thoroughly convinced that the contemplative dimension of the Gospel is what Christianity is really all about. It’s the heart of the Gospel..”

“Contemplative prayer is a process of interior transformation, a conversion initiated by God and leading, if we consent, to divine union. One's way of seeing reality changes in this process. A restructuring of consciousness takes place which empowers one to perceive, relate and respond to everyday life with increasing sensitivity to the

Why Centering Prayer? Have you ever played with a Chinese finger puzzle? You can easily slip a finger in either end of the woven reed tube. The problem comes when you try to pull your fingers out. The more you pull, the tighter the tube squeezes your fingers. The more you struggle to get them out, the harder it is to get free.

Part of the difficulty we have with prayer is that our culture is so achievement oriented. We believe that unless we are accomplishing something —and doing it the right way—our actions have no value or validity. Ask the most articulate personal to pray at a public function and he or she may feel uncomfortable in doing so, afraid that he or she will

Personal prayer can be even more challenging. We agonize over what we should say to God and how we should stay it. We find that even when we are able to pray, we still can’t connect with God. The trick with the Chinese finger puzzle, mentioned earlier, is that you have to stop struggling and push your fingers in a little bit and, then, gently pull them out of the tube.

Similarly, it may help us to stop thinking of prayer as a process by which we have to struggle to come up with the right things to say to God and begin to think of it as a time when we can simply be with God. Instead of forcing ourselves to come up with the “correct” words, a more grace-filled approach may be just to open ourselves to an awareness of God’s loving presence with us and let God do the rest.

Centering Prayer Step One Choose a “Sacred” Word ✦ A symbol of your intention to consent to God’s presence ✦ Chosen during a brief period of prayer ✦ God, Jesus, Abba, Father, Mother, Mary, Love, Peace, Mercy, Listen, Let Go, Silence, Stillness, Faith, Trust, Yes. ✦ The sacred word is sacred not because of its inherent meaning but because of the meaning we give it as the expression of our intention and consent ✦ Having chosen a sacred word, do not change it

Centering Prayer Step Two Get Comfortable ✦ Sitting comfortably and with eyes closed, settle briefly and silently introduce the sacred word as the symbol of your consent to God’s presence and action within. ✦ “Sitting comfortably” means relatively comfortably so as not to encourage sleep during the time of prayer. ✦ Whatever sitting position you choose, keep the back straight. ✦ Close your eyes as a symbol of letting go of what is

Centering Prayer Step Three Introducing the Sacred Word ✦ Introduce the sacred word inwardly as gently as laying a feather on a piece of absorbent cotton. ✦ Become aware of your breathing ✦ With every breath quietly repeat in your mind, the sacred word. ✦ Keep your thoughts and focus only on the sacred word, quietly blocking all the thoughts from your mind.

Centering Prayer Step Four Breathing ✦ “I breathe out all that separates me from you, O God” Take another breath. ✦ “I breathe in an awareness that you are with me.” Gently exhale.

Centering Prayer Step Four Breathing ✦ Introduce the sacred word inwardly as gently as laying a feather on a piece of absorbent cotton. ✦ Become aware of your breathing ✦ With every breath quietly repeat in your mind, the sacred word. ✦ Keep your thoughts and focus only on the sacred word, quietly blocking all the thoughts from your mind.

Centering Prayer Step Five Staying Focused ✦ When thoughts other than your sacred word come to mind,, return ever-so-gently to the sacred word. ✦ “Thoughts” is an umbrella term for every perception, including sense perceptions, feelings, images, memories, plans, reflections, concepts, commentaries, and spiritual experiences. ✦ Thoughts are an inevitable, integral and normal part of Centering Prayer.

Centering Prayer Staying Focused

✦ By “returning everso-gently to the sacred word” a minimum of effort is indicated. This is the only activity we initiate during the time of Centering Prayer.

Centering Prayer Staying Focused ✦ During the course of Centering Prayer, the sacred word may become vague or disappear. If it does, relax and allow God to speak another word to your mind. ✦ Should you fall asleep, upon awakening simply continue the prayer.

Centering Prayer Staying Focused During prayer various kinds of thoughts may arise. ✦ Ordinary wanderings of the imagination or memory. ✦ Insights and psychological breakthroughs. ✦ Self-reflections such as, “How am I doing?” or, “This peace is just great!” ✦ When engaged with any of these thoughts return ever-so-gently to your sacred word.

Centering Prayer Step Six Duration ✦ 20 to 30 minutes ✦ Don’t set an alarm could startle you ✦ Don’t worry about how much time has elapsed ✦ Should you fall asleep, upon awakening simply continue the prayer.

Centering Prayer Step Seven Conclusion ✦ At the end of the prayer period, remain in silence with eyes closed for a couple of minutes. ✦ The additional 2 minutes enables us to bring the atmosphere of silence into everyday life.. ✦ If the prayer is done in a group, leader many close with the Lords prayer or something similar

Centering Prayer Helpful Hints - SALT S

–Sit still and straight, eyes closed, hands at rest in your lap. A – Alert, present and open to what is going on. When distracting thoughts come along we are awake to them but simply let them slip away. This time is for being alert, present and open, but not for thinking. If we find ourselves distracted we simply recall ourselves to being alert, present and open. This breath, this sound, this feeling, neither rejecting nor

Centering Prayer Helpful Hints - SALT L

–The love we must have for ourselves and others in this process. When we find the discipline hard, or God far from us, or other people upsetting us we rest in the loving forgiveness to which we are called. We are not failures, we are not super-prayers we are just who we are and God loves us. T –Time. Minimum time is 20 minutes. Two periods are recommended each day, one first thing in the morning and the other in the

Come into

The Quiet