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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/8/14/2019 Coming Into the Quiet
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Oxygen consumption
decreased duringmeditation.
Carbon Dioxide outputdecreased during
meditation.
http://www.relaxationresponse.org/
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Rate of breathing
decreased duringmeditation.
Cellular ventilationdecreased during
meditation
http://www.relaxationresponse.org/
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PO2, or oxygen
concentration in thebloodremained constant, even
increasing slightly
Blood lactate levels, an
indicator of stress,decreased during
meditation
http://www.relaxationresponse.org/
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Oxygen consumption wasdeeper than during sleep.
http://www.relaxationresponse.org/
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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
http://www.relaxationresponse.org/
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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