Meditation in the Christian tradition is an ancient and simple form of prayer.
It’s not about mastering techniques—it’s about relationship. It’s the quiet, steady work of being fully present to the gift of life, and in turn, becoming more present-with and present-for those around us. Through silence and stillness, we learn to rest in God’s ever-present Presence, allowing the Spirit to pray in us and reshape our way of seeing, being, and loving—ourselves, each other, and God.
All we need to do is begin. And then begin again. Everything we need for the journey has already been given.
“Behold,” Christ says, “I have left an open door before you, which no one can close” (Revelation 3:8).
This simple guide is here to support you in beginning—or deepening—a practice of silent prayer.
Start gently. In time, you may find a rhythm of two sessions a day, morning and evening, each around 20 minutes. But more important than the length is the faithfulness of returning—again and again—to the stillness at the heart of all things.
Make sure you are sitting comfortably, with your back as straight as you are able, with your body still, relaxed but alert.
Close your eyes gently and take a few slightly slower, slightly deep breaths, gathering your attention to notice the gentle flow of your breath. Following the flow of our breath helps return our attention to the present moment.
As you follow the flow of your breathing, allow yourself to let go of any worries about the future, any regrets about the past.
Choose a prayer word or short phrase to recite in your mind. It might be as simple as “Love”, or “Peace”, “Thank you” or “Thy will be done.” Say it silently, interiorly, sounding the it with the in-breath, and with the out-breath, so the flow of the word(s) and the flow of the breath are in unison.
We do not reflect on the meaning of the prayer word, but simply use it to help focus our attention and bring us to stillness. The prayer word is not an object of analysis but a tool of surrender: a way of entering stillness and resting in God. We are training the surface mind which, like a puppy, prefers to run about wherever it wants, chewing on whatever it sees.
If you prefer, simply follow the natural sound and flow of your breath instead of using a prayer word. Both ways help focus your attention, quiet the mind’s chatter, and open the heart to God’s silent presence.
Inevitably, your attention will wander. Thoughts, emotions, images will arise—that is natural. When you notice that you have been distracted, simply and gently return to silently reciting your prayer word or following your breath. To notice distraction is not failure—it is awareness. Each return to your practice is an act of faith and love.
To notice that you are distracted is awareness, not failure. It is enough to begin and keep beginning, to return and keep returning, releasing ourselves into the simplicity of the practice, into God’s care, trusting we lack nothing.
As you continue, the mind gradually settles and awareness deepens. In this stillness, we do not seek to grasp God with our minds. Rather, we allow ourselves to simply be with God, beyond words, beyond thought, resting in silent love.
This path is simple but profound. Through the small, humble work of returning again and again to our prayer word or breath, we learn to change our relationship with our thoughts—and with life itself. Over time, meditation opens a way from restless striving to peaceful presence, from self-consciousness to communion.