Unlocking Emotional Healing
The Power of Centering Prayer for Trauma Recovery
When lockdown began, I started searching for practices that could aid in trauma recovery. The anxiety and depression I had lived with for as long as I remember worsened. I stumbled across centering prayer, or silent prayer while searching for meditation apps. I questioned if I could practice centering prayer because I have ADHD.
I decided to try. At first two minutes felt like an eternity. It took a year to work up to 10 minutes. I was not used to quieting the chatter in my mind. I did not think it was possible to do so. I had long ago resigned myself to the fate that meditation of any form was not for me. Having ADHD is like having a brain that runs very fast all of the time.
I have learned through practicing centering prayer to not cling to thoughts. Yes, my mind still runs like a hamster on a wheel, but that does not prevent me from practicing this form of prayer and meditation. When thoughts come, I let them go. Doing so helps me throughout my day. I tend to be very judgmental of myself.
The History of Centering Prayer
Contemplative Outreach describes centering prayer as a “ method of silent prayer that prepares us to receive the gift of contemplative prayer, prayer in which we experience God's presence within us, closer than breathing, closer than thinking, closer than consciousness itself.”
Centering prayer is a type of contemplative prayer. Contemplative Outreach describes centering prayer as “a receptive method of Christian silent prayer which deepens our relationship with God, the Indwelling Presence…a prayer in which we can experience God’s presence within us, closer than breathing, closer than thinking, closer than consciousness itself.”
Contemplative prayer has a long tradition in Christian spirituality. As far back as the 3rd century, desert fathers and mothers, Christians who lived in the Egyptian desert, practiced silent prayer.
Trappist monks in the 1970s developed centering prayer. A 14th-century monk wrote The Cloud of Unknowing, which served as an inspiration for centering prayer. Other Christian mystics inspired the practice, including Julian of Norwich, Teresa of Avila, and St. John of Cross. Trappist monks in the 1970s began developing centering prayer.
The Benefits
“The regular practice of contemplative prayer initiates a healing process that might be called divine therapy.” Thomas Keating
Centering prayer is great for trauma recovery, as I know from experience. And studies back up its mental health benefits. A meta-analysis of studies found that contemplative prayer can reduce anxiety and produce changes in the brain. Another meta-analysis found that regularly practicing contemplative prayer can reduce fear and stress.
Other studies include:
A group of women receiving chemotherapy practiced centering prayer for nine weeks. Researchers found that emotional well-being, anxiety, depression, and faith scores showed improvement.
Another study looked at the impact of centering prayer on 15 Catholic congregants who practiced it for 10 weeks. Participants had decreased stress.
Researchers studied a group that practiced centering prayer for 10 minutes daily for four weeks. The participants had less stress after four weeks of participation.
Because centering prayer has calming effects, it is great for trauma recovery. People like me who suffered childhood trauma have enlarged amygdalas, the brain’s danger detector. We often feel unsafe even when we are indeed safe.
Practicing Centering Prayer
The practice of centering prayer is simple. Contemplative Outreach lists four steps:
1. Choose a sacred word or a sacred breath as the symbol of your intention to consent to God’s presence and action within.
2. 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.
3. When engaged with your thoughts, return ever-so-gently to the sacred word. Thoughts include body sensations, feelings, images, and reflections.
4. At the end of the prayer period, remain in silence with eyes closed for a couple of minutes.
As with so many things, there is an app called Centering Prayer to help you practice. It is available for both Android phones and iPhones. You can also set the timer on your phone.
Resources
Open Heart, Open Mind by Thomas Keating
Invitation to Love by Thomas Keating
Centering Prayer: Sitting Quietly in God's Presence Can Change Your Life by Brian D. Russell
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Great post! Thanks for sharing 💚