https://youtu.be/xVVs3CeOns0
Do you ever feel like your prayers bounce off the ceiling? Like you’re going through the motions but missing something deeper?
You’re not alone. Many Christians sense there’s more to prayer than our typical routine of requests and thanksgiving – as important as those are. We know we’re supposed to commune with God, but somehow it often feels more like a monologue than a conversation.
What if I told you there’s an ancient Christian practice that can transform your prayer life from duty to delight? A practice that Jesus himself modeled, that the early Church fathers treasured, and that’s been hiding in plain sight in Scripture all along?
It’s called contemplative prayer – and it might be exactly what you’ve been longing for.
In this comprehensive guide (and the video above), you’ll discover:
– What contemplative prayer really is (and what it’s NOT)
– The biblical foundations from Jesus’ example and Scripture
– A step-by-step practical guide to start your practice
– The transformative benefits for your spiritual life
– A 7-day challenge to experience it yourself
Let’s begin this journey together.
What Is Contemplative Prayer?
Contemplative prayer is the practice of resting in God’s presence with a quiet, focused mind. Unlike intercessory prayer (asking for things) or thanksgiving (expressing gratitude), contemplative prayer is simply… being with God.
Think of it this way: If your prayer life is a relationship, most of us spend all our time talking AT our beloved rather than sitting in comfortable, intimate silence WITH them. We share our needs, our worries, our day – all good things! But we rarely just… sit… and let God love us.
The Desert Fathers – those radical Christians who retreated to the Egyptian wilderness in the 3rd and 4th centuries – called this “prayer of the heart.” They weren’t inventing something new. They were recovering something Jesus consistently demonstrated: withdrawing to lonely places to simply be with the Father.
Contemplative prayer has several key characteristics:
- Stillness: It requires quieting the mind and body
- Presence: The focus is on God Himself, not on outcomes or feelings
- Listening: We speak less and listen more
- Surrender: We release our agenda and rest in His sovereignty
- Scripture-centered: Unlike Eastern meditation which empties the mind, Christian contemplation fills it with biblical truth
This isn’t passive navel-gazing. It’s active receptivity. It’s positioning ourselves to hear, receive, and be transformed.
The Biblical Foundation
Some Christians worry that contemplative prayer sounds too “mystical” or “New Age.” But this practice is thoroughly rooted in Scripture – we just need eyes to see it.
Old Testament Examples:
The Psalms are filled with invitations to stillness and meditation. Psalm 46:10 is perhaps the most famous: “Be still, and know that I am God.” That word “still” in Hebrew (raphah) doesn’t mean passive inactivity. It means to let go, to cease striving, to surrender control. It’s an active releasing of our white-knuckled grip on life so we can rest in God’s sovereignty.
David, the man after God’s own heart, writes in Psalm 131:2: “I have calmed and quieted myself, I am like a weaned child with its mother; like a weaned child I am content.” This is describing a state of peaceful, trusting presence – exactly what contemplative prayer cultivates.
The prophet Habakkuk demonstrates the posture of contemplative waiting: “I will stand at my watch and station myself on the ramparts; I will look to see what he will say to me” (Habakkuk 2:1). He positions himself to listen, to wait, to be attentive to God’s voice.
And remember Elijah’s dramatic lesson in 1 Kings 19? He’s exhausted, running for his life, ready to give up. God tells him to go stand on the mountain. Then comes a mighty wind – but God wasn’t in the wind. An earthquake – but God wasn’t in the earthquake. Fire – but God wasn’t in the fire. Then… a gentle whisper. A still, small voice. That’s where Elijah encountered God.
God wasn’t in the noise. He was in the stillness.
New Testament Examples:
Jesus is our ultimate model for contemplative prayer. The Gospels repeatedly tell us that “Jesus often withdrew to lonely places and prayed” (Luke 5:16). Not sometimes. OFTEN. This was His consistent pattern.
Before every major decision, Jesus spent extended time alone with the Father:
- Before choosing His twelve disciples (Luke 6:12-13)
- Before the feeding of the 5,000 (John 6:15)
- In Gethsemane before His crucifixion (Matthew 26:36-44)
And Jesus explicitly taught this practice: “When you pray, go into your room, close the door and pray to your Father, who is unseen” (Matthew 6:6). Solitude. Privacy. Intimate communion away from the crowds and distractions.
The apostle Paul, perhaps unknowingly, describes the fruits of contemplative practice when he writes about being “transformed by the renewing of your mind” (Romans 12:2) and tells us to “take captive every thought to make it obedient to Christ” (2 Corinthians 10:5). These spiritual disciplines require the kind of mental awareness and redirection that contemplative prayer develops.
How to Practice Contemplative Prayer: A Step-by-Step Guide
Ready to try this ancient practice? Here’s a simple framework to get you started. Remember: this is a discipline you develop over time. Be patient with yourself. Some days will feel rich and peaceful; others will feel dry and distracted. Both are normal. You’re building spiritual muscle.
Step 1: Create Sacred Space (5 minutes)
Find a quiet place where you won’t be interrupted. This matters more than you might think. Jesus withdrew to “lonely places” not because God can’t hear us in chaos, but because WE can’t hear Him when we’re distracted.
Practically speaking:
- Turn off your phone (or at least put it in another room)
- Close the door
- Sit in a comfortable but alert position (chair, cushion, or kneeling bench)
- If possible, create a simple prayer corner in your home with minimal items: Bible, candle, maybe an icon or cross
- Choose a consistent time when you’re most alert (early morning works well for many)
This isn’t about creating perfect conditions – it’s about honoring this time as sacred and giving yourself the best chance to be attentive.
Step 2: Begin with Scripture (5 minutes)
Unlike Eastern meditation which seeks to empty the mind, Christian contemplation fills the mind with truth. Choose a short passage or single verse to anchor your time. This practice is called Lectio Divina (divine reading).
Great passages for contemplative prayer:
- “The Lord is my shepherd” (Psalm 23:1)
- “Be still and know that I am God” (Psalm 46:10)
- “Abide in me, and I in you” (John 15:4)
- “Come to me, all who are weary” (Matthew 11:28)
- “I am with you always” (Matthew 28:20)
Read your chosen verse slowly. Three times. Let each word settle into your spirit. Don’t analyze it intellectually – you’re not doing Bible study right now. You’re letting Scripture become living water for your soul.
Notice which words or phrases stand out. That might be the Holy Spirit drawing your attention.
Step 3: Use a Sacred Word or Phrase (Throughout practice)
Choose a single word or short phrase from your Scripture passage to use as an anchor. This is your “prayer word” – something you’ll return to when your mind wanders. And trust me, your mind WILL wander. That’s normal. That’s not failure.
Your prayer word might be:
- “Jesus”
- “Peace”
- “Abba” (Father)
- “Be still”
- “Abide”
- “Lord, have mercy”
When you notice your thoughts drifting to your to-do list, yesterday’s argument, or tomorrow’s meeting, don’t get frustrated. Simply, gently return to your prayer word. No judgment. No self-criticism. Just quiet redirection back to God’s presence.
This practice is deeply biblical. The “Jesus Prayer” – “Lord Jesus Christ, Son of God, have mercy on me, a sinner” – has been prayed by Christians for over 1,500 years. It’s based directly on the tax collector’s prayer in Luke 18:13.
Step 4: Rest in God’s Presence (10-20 minutes)
This is the heart of contemplative prayer, and it’s also the hardest part for modern Western Christians to understand. You’re not trying to:
- Feel a certain way
- Hear God’s voice audibly
- Receive specific guidance or answers
- Achieve any particular spiritual experience
You’re simply resting in the truth that God is with you. Emmanuel – God with us. You’re practicing being fully present to His presence.
Imagine sitting in a room with someone you love deeply. You don’t need to fill every moment with words. The presence itself is communion. The shared space is enough. That’s what you’re cultivating here – comfortable, trusting presence with your Heavenly Father.
Your attention will wander. When it does, gently return to your prayer word. Don’t count how many times you get distracted – that misses the point. The practice IS the gentle returning. You’re training your soul to rest in God.
Start with 10 minutes if you’re new to this. Work up to 20 minutes as the practice becomes more natural. Some contemplative practitioners eventually spend an hour or more, but there’s no legalism here. What matters is consistency and sincerity, not duration.
Step 5: Close with Gratitude (2-3 minutes)
When your time is complete (set a gentle timer), don’t immediately jump back into your day. Take a moment to transition.
Pray a simple prayer of thanksgiving:
- Thank God for His presence
- Thank Him for the invitation to draw near
- Thank Him that He delights in communing with His children
- Ask Him to help you carry this awareness into your day
Make a few notes in a journal if that’s helpful:
- What Scripture did you use?
- What did you notice? (Peace? Restlessness? A particular thought?)
- Any sense of God’s presence or movement?
These notes aren’t for evaluation or judgment. Over time, they help you see patterns and growth in your contemplative life.
The Benefits of Contemplative Prayer
What happens when you make contemplative prayer a regular practice? Based on both scriptural promise and centuries of Christian testimony, here’s what you can expect:
1. Deeper General Prayer Life
When you spend time just being with God, not asking for anything, something shifts in your overall relationship with Him. Your petitionary prayers become less anxious, more trusting. You pray from rest rather than striving.
You begin to understand experientially what Paul meant in Philippians 4:6-7: “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.”
That peace that “transcends understanding” often comes through contemplative stillness. When we stop frantically presenting requests and start resting in His sovereignty, peace follows.
2. Practicing the Presence of God
Brother Lawrence, a 17th-century Carmelite monk, wrote about “practicing the presence of God” – maintaining awareness of God’s nearness throughout the day. His testimony is remarkable. He found he could wash dishes and sense God’s presence. He could work in the kitchen and commune with Christ. The boundary between “prayer time” and “regular life” began to dissolve.
Regular contemplative prayer trains you in this awareness. Those moments of quiet communion begin to overflow into your daily life. You start noticing God’s presence while:
- Sitting in traffic
- Washing dishes
- Walking the dog
- Waiting in line
Your whole life becomes prayer.
3. Reduced Anxiety and Increased Peace
Modern research confirms what contemplative Christians have known for centuries: regular meditation (including Christian contemplative prayer) significantly reduces anxiety and increases overall well-being.
But we don’t need research to tell us this – Scripture does. Isaiah 26:3 promises: “You will keep in perfect peace those whose minds are steadfast, because they trust in you.”
Contemplative prayer trains our minds to be steadfast. To rest in God rather than ruminate on worries. To return to truth rather than spiral in fear.
4. Hearing God’s Voice
This is perhaps the most precious fruit of contemplative prayer: you begin to actually hear God’s voice. Not audibly necessarily (though sometimes that happens). But you develop spiritual sensitivity to:
- That gentle prompting to call a friend
- Sudden clarity on a difficult decision
- A Scripture that comes to mind at just the right moment
- A sense of conviction about something in your life
- Peace (or lack thereof) about a direction you’re considering
Jesus said: “My sheep listen to my voice; I know them, and they follow me” (John 10:27). Contemplative prayer trains us to recognize that voice.
5. Transformation into Christ’s Image
2 Corinthians 3:18 tells us: “And we all, who with unveiled faces contemplate the Lord’s glory, are being transformed into his image with ever-increasing glory, which comes from the Lord, who is the Spirit.”
Notice that word: CONTEMPLATE. As we behold Him in stillness, we’re transformed. Not through striving or self-effort, but through gazing. Through resting in His presence.
Over time, you’ll notice:
- Greater patience in difficult circumstances
- Less reactivity to triggers
- More spontaneous kindness
- Deeper compassion for others
- A growing sense of God’s love for you personally
This is sanctification – becoming more like Jesus – happening not through trying harder but through abiding.
Common Questions and Concerns
“Isn’t this just Eastern meditation with Christian words?”
No. The similarities are superficial. Eastern meditation seeks to empty the mind, achieving a state of “no-thought.” Christian contemplation fills the mind with Scripture and fixes attention on God’s character. Eastern meditation is inwardly focused; Christian contemplation is God-focused. The goals are fundamentally different.
“I can’t quiet my mind. Is contemplative prayer not for me?”
Having a busy mind doesn’t disqualify you – it makes the practice MORE valuable. Contemplative prayer isn’t about achieving mental silence. It’s about learning to gently redirect your attention back to God when your mind wanders. That gentle redirection IS the practice. You’re training your soul, and training always involves repetition.
“How is this different from just regular prayer?”
Both are essential! Petitionary prayer (asking for things) and thanksgiving prayer are absolutely biblical and necessary. But contemplative prayer adds a third dimension: communion. It’s like the difference between talking to your spouse about the day’s logistics versus sitting together in companionable silence. Both matter. Both strengthen relationship.
“Is 10 minutes really enough?”
Start where you can be consistent. Ten minutes daily is infinitely more valuable than ambitious hour-long sessions that you only manage once. Build the habit first; duration will grow naturally.
“What if I don’t feel anything?”
Perfect! Contemplative prayer isn’t about feelings or experiences. Some days will feel rich and peaceful. Others will feel dry and distracted. Both are equally valuable. You’re showing up, creating space, being available to God. That’s what matters. Feelings are just weather – they come and go. Your faithfulness is what’s transformative.
Your 7-Day Contemplative Prayer Challenge
Ready to begin? Here’s a simple challenge to get you started:
For the next 7 days, commit to just 10 minutes of contemplative prayer each day.
Daily Framework:
- 2 minutes: Create your sacred space, sit comfortably, take 3 deep breaths
- 2 minutes: Read Psalm 46:10 three times slowly
- 5 minutes: Sit in silence, using “Be still” as your prayer word when your mind wanders
- 1 minute: Close with simple thanksgiving
Daily Journal: After each session, write one sentence about what you noticed. No judgment. Just observation.
Sample observations might include:
- “My mind wandered constantly – had to redirect 50 times”
- “Felt peaceful for about 30 seconds”
- “The phrase ‘I am God’ stood out today”
- “Felt frustrated and restless – hard to sit still”
- “Noticed I’m less anxious after this practice”
By day 7, you’ll have established the basic habit. From there, you can explore different Scriptures, extend your time, or go deeper with resources on Lectio Divina and other contemplative practices.
Conclusion: The Invitation to Stillness
Contemplative prayer isn’t mysterious or elite. It’s not reserved for monks or spiritual giants. It’s the natural inheritance of every Christian who longs for deeper communion with the Father.
Jesus has already issued the invitation: “Come to me, all you who are weary and burdened, and I will give you rest” (Matthew 11:28).
Contemplative prayer is how we accept that invitation. How we actually come. How we learn to rest not just physically, but spiritually – resting our striving, our performing, our anxious minds in His loving presence.
The world will tell you to do more, try harder, achieve more. The flesh will tell you you’re not praying “right” if you don’t feel something specific. But Jesus whispers something different:
“Be still. Stop striving. Just be with me. That’s enough. You’re enough. Let me love you.”
That gentle whisper is waiting for you in the stillness.
Will you meet Him there?
Resources for Going Deeper
Books:
- The Practice of the Presence of God by Brother Lawrence
- The Way of the Heart by Henri Nouwen
- Celebration of Discipline by Richard Foster (Chapter on Meditation)
- Into the Silent Land by Martin Laird
Scripture for Contemplative Prayer:
- Psalms 23, 46, 62, 131, 139
- John 15:1-11 (Abiding in Christ)
- Matthew 11:28-30 (Come and rest)
- Philippians 4:4-9 (Peace of God)
Related Content on UnusualMonk.com:
- “Is Christian Meditation Biblical?“
- “Bible Meditation for Anxiety Relief”
- “How to Practice Lectio Divina“
Ready to explore more Christian meditation practices? Subscribe to Unusual Monk on YouTube for weekly videos on Scripture-based mindfulness, biblical meditation, and contemplative prayer guides. Join a growing community of Christians rediscovering these ancient spiritual disciplines.
Have questions about contemplative prayer? Share them in the comments below or email us at hello@unusualmonk.com. We’d love to hear about your experience with this practice!