Coming Into the Quiet

8/14/2019 Coming Into the Quiet

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Coming into TheQuiet

A study onCentering Prayer and Stress Management

Bishop Bruce Wright Ph.D..Department of Spiritual CareUniversity Community Hospital


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Coming into TheQuiet

Very simple and uncomplicated Not a doing as much as learning tonot do

The learning is easy

...the doing is the challenge.

Returning to the Center


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Turning and turning in the wideningGyer

The falcon cannot hear the falconer;

Things fall apart; the center cannothold;

Mere anarchy is loosed upon the

world.The blood-dimmed tide is loosed,

and everywhere.The ceremony of innocence is

drowned:

OfCenters and Circumferences


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Circumference

People,CircumferenceCulture.

The CentrifugalForce of LifesBusyness

AffluenzaEpidemic


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The CenterClarity

BalanceFocus

Peace and Quiet!.


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The Quiet

CombiningThe Relaxation Response

withCentering Prayer


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What is


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Fight or FlightOur Primary Protective Response


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F & F Physiological ResponsesIncreased 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 stopbleeding 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


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Our Ancestors Stressors


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Our Stressors


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Stress:

Warning Signs and Symptoms

Cognitive Symptoms

Memory problemsIndecisivenessInability to concentrateTrouble thinking clearlyPoor judgment

Seeing only the negativeAnxious or racing thoughtsConstant worryingLoss of objectivity

Fearful anticipation


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Stress:

Warning Signs and SymptomsEmotional Symptoms

Moodiness

AgitationRestlessnessShort temperIrritability, impatience

Inability to relaxFeeling tense and on edgeFeeling overwhelmedSense of loneliness and isolationDepression or general unhappiness


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Stress:

Warning Signs and SymptomsPhysical Symptoms

Headaches or backaches

Muscle tension and stiffnessDiarrhea or constipationNausea, dizzinessInsomnia

Chest pain, rapid heartbeatWeight gain or lossSkin breakouts (hives, eczema)Loss of sex driveFrequent colds


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Stress:

Warning Signs and SymptomsBehavioral Symptoms

Eating more or less

Sleeping too much or too littleIsolating yourself from othersProcrastination, neglecting responsibilitiesUsing alcohol, cigarettes, or drugs to relax

Nervous habits (e.g. nail biting, pacing)Teeth grinding or jaw clenchingOverdoing activities (e.g. exercising, shopping)Overreacting to unexpected problemsPicking fights with others


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How Stressed Am I?

A Brief Self-Evaluation


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Herbert Benson MD

andThe Relaxation Response


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Herbert Benson M.D.

Cardiologist (M. D. Harvard Medical School)Founder of the Mind/Body Medical Institute

Director Emeritus of the Benson-HenryInstitute

Associate Professor of Medicine, HarvardMedical School,

Author or co-author of 175 scientificpublications and 11 books, including The

Relaxation Response andBeyond TheRelaxation Response

Pioneer in researching meditation and themind-body connection


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"The relaxationresponse is aphysical state of deep rest that

changes the physical and

emotional responses to stress...and is the opposite of the fight or

flightresponse.

http://www.relaxationresponse.org/
http://steps/http://fightorflight.htm/http://fightorflight.htm/http://steps/


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Oxygen consumption

decreased duringmeditation.

Carbon Dioxide outputdecreased during

meditation.



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Rate of breathing

decreased duringmeditation.

Cellular ventilationdecreased during

meditation



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PO2, or oxygen

concentration in thebloodremained constant, even

increasing slightly

Blood lactate levels, an

indicator of stress,decreased during

meditation



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Oxygen consumption wasdeeper than during sleep.



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The counterpart to the fight-or-flight response,

Occurs when the body is no longer in perceiveddanger,

Autonomic nervous system functioning returns to

normal.Body returns to a state of physiological relaxation,

where blood pressure, heart rate, digestivefunctioning and hormonal levels return to their

normal state..

The Relaxation Response

Dr. Bensons research involving practitioners oftranscendental meditation discovered the following

conclusions:


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"The relaxation response is nota technique. It's a physiological

state brought about by manytechniques.

-- Herbert Benson



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* Regular elicitation of the relaxation responseresults in long-term physiologic changes that

counteract the harmful effects of stress throughout

the day, not only when the relaxation is beingbrought 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).- -


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The Relaxation Response:The result of meditative techniques,

or Centering Prayer

It Works!


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Questions and Discussion


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Meditation in the Christian Tradition.

orComing back To the Center

Be stilland know

that I am God.Psalm 46:10


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Scriptural Meditation(a.k.a. Contemplative or Centering prayer)

This book of the law shall not depart from yourmouth, but you shall meditate on it day and night

Joshua 1: 8Meditate 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 50:4Be still before the Lord, and wait

patiently for him Psalm 37:7

For God alone my soul waits in silence

Psalm 62:1


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The History of Meditation

in the ChurchBernard of Clairvaux, (1090-1153) taught his

disciples the great benefits

of meditation asopposed to mere ardor and study: 'You will

find something far greater in the woodsthan you will find in books.'"

John of the Cross (1542-1591) says that all onehas to do in this state is to

remain at peace, nottry to think, and to abide before God with faith

in His presence,continually turning to Him as if


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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


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Contemplative or Centering PrayerDefined

3 Contemplative Prayer is a prayer of resting inGod, of opening the heart, mind and soul toGod, of relinquishing thoughts and personal

agendas to God.3 Contemplative prayer is saying yes to theindwelling Presence of God and surrendering toGods transformation and healing within

through the work of the Holy Spirit. It goesbeyond words, thoughts and ideas to themovement and action of God deeper thanthinking and reasoning.

3 Contemplative prayer is a communicating


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3 Centering Prayer is a method of silent,meditative prayer that fosters a deeper

relationship with God.

3 It is an intentional surrendering to thePresence and transforming action of Godwithin..


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Christian ContemplativePrayeris the opening ofmind and heart - ourwhole being - to God,the Ultimate Mystery,beyond thoughts, wordsand emotions, whom

we know by faith iswithin us, closer thanbreathing, thinking,feeling and choosing;

even closer thanconsciousness itself.

The root of all prayer is interior silence. Though we

think of prayer as thoughts or feelings expressed inwords, this is only one expression. ContemplativePrayer is a prayer of silence, an experience of Godspresence as the ground in which our being is rooted,

the Source from whom our life emerges at every


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3 It became clearer and clearer to me that theChristian religion was really about transformation....I got thoroughly convinced that the contemplative

dimension of the Gospel is what Christianity is reallyall about. Its the heart of the Gospel..

Contemplative prayer is a process of interior

transformation, a conversion initiated by God andleading, if we consent, to divine union. One's way ofseeing reality changes in this process. Arestructuring of consciousness takes place which

empowers one to perceive, relate and respond toever da life with increasin sensitivit to the


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Why Centering Prayer?

Have you ever played with a Chinese finger puzzle?You can easily slip a finger in either end of the wovenreed tube. The problem comes when you try to pullyour fingers out. The more you pull, the tighter thetube squeezes your fingers. The more you struggle to

get them out, the harder it is to get free.


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Part of the difficulty we have withprayer is that our culture is so

achievement oriented. We believe thatunless we are

accomplishing somethingand doing it the rightwayour

actionshave no value or validity. Ask

the most articulatepersonal to pray ata public function and he or she may

feel uncomfortable in doing so, afraid

that he or she will


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Personal prayer can be even more challenging. Weagonize over what we should say to God and how we

should stay it. We find that even when we are able topray, we still cant connect with God.

The trick with the Chinese finger puzzle, mentionedearlier, is that you have to stop struggling and push

your fingers in a little bit and, then, gently pull themout of the tube.


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Similarly, it may help us to stop thinking of prayer asa process by which we have to struggle to come up

with the right things to say to God and begin to thinkof it as a time when we can simply be with God.Instead of forcing ourselves to come up with thecorrect words, a more grace-filled approach may

be just to open ourselves to an awareness of Godsloving presence with us and let God do the rest.


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Centering Prayer

Step OneChoose a Sacred Word

3 A symbol of your intention to consent to Gods

presence3 Chosen during a brief period of prayer

3 God, Jesus, Abba, Father, Mother, Mary, Love,Peace, Mercy, Listen, Let Go, Silence, Stillness, Faith,

Trust,Yes.3 The sacred word is sacred not because of itsinherent meaning but because of the meaning wegive it as the expression of our intention and consent

3 Having chosen a sacred word, do not change it


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Centering Prayer

Step TwoGet Comfortable

3 Sitting comfortably and with eyes closed, settle

briefly and silently introduce the sacred word as thesymbol of your consent to Gods presence and actionwithin.

3 Sitting comfortably means relatively comfortably

so as not to encourage sleep during the time ofprayer.

3 Whatever sitting position you choose, keep theback straight.

3 Close your eyes as a symbol of letting go of what is


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Centering Prayer

Step ThreeIntroducing the Sacred Word

3 Introduce the sacred word inwardly as gently as

laying a feather on a piece of absorbent cotton.3 Become aware of your breathing

3 With every breath quietly repeat in your mind, thesacred word.

3 Keep your thoughts and focus only on the sacredword, quietly blocking all the thoughts from yourmind.


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Centering Prayer

Step FourBreathing

3 I breathe out all that separates me from you, OGod

Take another breath.

3 I breathe in an awareness that you are with me.

Gently exhale.


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Centering Prayer

Step FourBreathing

3 Introduce the sacred word inwardly as gently as

laying a feather on a piece of absorbent cotton.3 Become aware of your breathing

3 With every breath quietly repeat in your mind, thesacred word.

3 Keep your thoughts and focus only on the sacredword, quietly blocking all the thoughts from yourmind.


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Centering Prayer

Step FiveStaying Focused

3 When thoughts other than your sacred word come

to mind,, return ever-so-gently to the sacred word.3 Thoughts is an umbrella term for everyperception, including sense perceptions, feelings,images, memories, plans, reflections, concepts,

commentaries, and spiritual experiences.3 Thoughts are an inevitable, integral and normalpart of Centering Prayer.


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Centering Prayer

3 By returning ever-so-gently to thesacred word aminimum of effort is

indicated. This is theonly activity weinitiate during thetime of CenteringPrayer.

Staying Focused


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Centering Prayer

Staying Focused

3 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 yourmind.

3 Should you fall asleep, upon awakening simplycontinue the prayer.


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Centering Prayer

Staying FocusedDuring prayer various kinds of thoughts may

arise.

3 Ordinary wanderings of the imagination or memory.

3 Insights and psychological breakthroughs.

3

Self-reflections such as, How am I doing? or, Thispeace is just great!

3 When engaged with any of these thoughts returnever-so-gently to your sacred word.


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Centering Prayer

Step SixDuration

3 20 to 30 minutes

3 Dont set an alarm could startle you

3 Dont worry about how much time has elapsed

3 Should you fall asleep, upon awakening simply

continue the prayer.


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Centering Prayer

Step SevenConclusion

3 At the end of the prayer period, remain in silence

with eyes closed for a couple of minutes.3 The additional 2 minutes enables us to bring theatmosphere of silence into everyday life..

3 If the prayer is done in a group, leader many closewith the Lords prayer or something similar


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Centering Prayer

Helpful Hints - SALTS Sit still and straight, eyes closed, hands atrest in your lap.

A Alert, present and open to what is goingon. When distracting thoughts come along weare awake to them but simply let them slipaway. This time is for being alert, present andopen, but not for thinking. If we find ourselvesdistracted we simply recall ourselves to beingalert, present and open. This breath, this

sound, this feeling, neither rejecting nor


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Centering Prayer

Helpful Hints - SALTL The love we must have for ourselves andothers in this process. When we find the

discipline hard, or God far from us, or otherpeople upsetting us we rest in the lovingforgiveness to which we are called. We are notfailures, we are not super-prayers we are just

who we are and God loves us.T Time. Minimum time is 20 minutes. Twoperiods are recommended each day, one first

thing in the morning and the other in the


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Come into

The Quiet

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Coming Into the Quiet