1.  Choose a sacred word as the symbol of your intention to consent to God’s presence and action within.

The sacred word expresses our intention to consent to God’s presence and action within. The sacred word is chosen during a brief period of prayer asking the Holy Spirit to inspire us with one that is especially suitable for us.  (Examples: God, Jesus, Abba, Father, Mother, Mary, Amen, Love Peace, Mercy, Listen, Let Go, Silence, Stillness, Faith, Trust, Yes

Instead of a sacred word a simple inward glance toward the divine presence or noticing one’s breath may be more suitable for some persons.  The same guidelines apply to these symbols as to the sacred word.

The sacred word is sacred not because of its inherent meaning but because of the meaning we give it as the expression of our intention and consent.

Having chosen a sacred word, we do not change it during the prayer period because that would be to start thinking again.

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.

“Sitting comfortably” means relatively comfortably so as not to encourage sleep during the time of prayer. Whatever sitting position we choose, keep the back straight.  Close your eyes as a symbol of letting go of what is going on around and within you.  Introduce the sacred word inwardly as gently as laying a feather on a piece of absorbent cotton. If you fall asleep, continue the prayer upon awakening.

1.  Choose a sacred word 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 (which include body sensations, feelings, images and reflections), return ever-so-gently to the sacred word.

4.  At the end of the prayer period, remain in silence with eyes closed for a couple of minutes.

Some Practical Points
Points for Further Development
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3.  When engaged with your thoughts, return ever-so-gently to the sacred word.

“Thoughts” is an umbrella term for every perception, including sense perceptions, feelings, images, memories, plans, reflections, concepts, commentaries, and spiritual experiences. Thoughts are an inevitable, integral and normal part of Centering Prayer.  By “returning ever-so-gently to the sacred word” a minimum of effort is indicated.  This is the only activity we initiate during the time of Centering Prayer. During the course of Centering Prayer, the sacred word may become vague or disappear.

4.  At the end of the prayer period, remain in silence with eyes closed for a couple of minutes.

The additional two minutes enables us to bring the atmosphere of silence into everyday life. If this prayer is done in a group, the leader may slowly recite a prayer such as the Lord’s prayer while the others listen.

Some Practical Points
The minimum time for this prayer is 20 minutes.  Two periods are recommended each day, one first thing in the morning and the other in the afternoon or early evening.  With practice the time may be extended to 30 minutes or longer.

The end of the prayer period can be indicated by a timer which does not have an audible tick or loud sound when it goes off.

Possible physical symptoms during the prayer are (a) We may notice slight pains, itches or twitches in various parts of the body or a generalized sense of restlessness.  These are usually due to the untying of emotional knots in the body; (b) We may notice heaviness or lightness in our extremities.  This is usually due to a deep level of spiritual attentiveness; (c) In all cases we pay no attention and ever-so-gently return to the sacred word.

The principle fruits of the prayer are experienced in daily life and not during the prayer period.  Centering prayer familiarizes us with God's first language which is silence.

Points for Further Development
During the prayer period, various kinds of thoughts may arise such as (a) ordinary wanderings of the imagination or memory; (b) thoughts and feelings that give rise to attractions or aversions; (c) insights and psychological breakthroughs; (d) self-reflections, such as "how am I doing?" or "This peace is just great!" (e) thoughts and feelings that arise from the unloading of the unconscious; (f) when engaged with any of these thoughts return ever-so-gently to your sacred word.

During this prayer we avoid analyzing our experience, harboring expectations, or aiming at some specific goal, such as (a) repeating the sacred word continuously; (b) having no thoughts; (c) making the mind a blank; (d) feeling peaceful or consoled; (e) achieving a spiritual experience.

Note:  For more information, read Open Mind, Open Heart, Chapters 6-10