Instructions to guide you in the prayerful practice of silence and solitude meditating on Psalm 131
Preparation:
IMPORTANT: Read these instructions in their entirety before you begin; and then, put your device/phone/laptop away where it cannot be a distraction. Read the psalm from a paper Bible, not your phone. Try to make sure you have at least 10 minutes of uninterrupted time for this practice. Be realistic and honest about how much space and stamina you have. Some of us will welcome stillness and silence and plan for the full 10 minutes or more. But most of us will likely struggle to get through even 3-5 minutes of silence—and that is ok! Arrange whatever time you think reasonable, and set a timer, it helps. Get into a comfortable position but not too comfortable, so you don’t fall asleep.
Practice:
The Message translates verse 1 of Psalm 131 as follows:
God, I’m not trying to rule the roost,
I don’t want to be king of the mountain.
I haven’t meddled where I have no business
or fantasized grandiose plans.
For the next few (or several) moments let go of the weight of ambition, the anxiousness of control, and the arrogance of busyness. Confess to God that you are not him, and allow your heart to be quiet in Him and focus your attention on Him and be with Him.
Of course, most of us will find it difficult not to think about all the various Other-Things we could be doing instead, so to help keep yourself anchored you might try using a centering prayer. As your mind wanders over the next few moments of stillness and silence—and it most certainly will—try something like this from verse Ps. 131:2:
Breath In: “Like a child…”
Breath Out: “… I am content in You…”
Each time your thoughts wanders or Other-Things creep in, breathe your centering prayer, concentrating on the rhythm of your breathing until your mind is still once again and your attention God-ward. It may take a few breaths to get there!
First, read Psalm 131. Then set a timer for 3-5 minutes.
After reading the Psalm, begin your time of silence with three deep breaths—inhale deeply and exhale slowly with your centering prayer. Try to be still “with all your heart, mind, body and soul” (Luke 10:27). As thoughts come, or anxieties rise, or distractions pull you away from being still in the presence of God, return your mind’s attention and your heart’s affection to God with the centering prayer.
When the timer ends, read Psalm 131 once more. Then set a timer for another 3-5 minutes, repeating the breathing and silence from above.
When the timer ends, respond. Whatever thoughts remain, whatever emotions discovered, whatever is relieved or given; pray that back to the LORD who is present not only in this moment of stillness and silence but also in the noise and buzz of everyday life.
Reflection:
Don’t make any judgments about what just happened. Don’t “evaluate” the experience or judge yourself. Today, let it be enough to create some space to be still with God, allowing your innermost self to come into view in the freeing presence of a present Father who loves and cares for you. Once your time is over, thank God for your time with Him and move on to what is next in your day.
That’s it! It actually is that simple.
(Now, turn your device off.)