Struggling With Thoughts During Prayer

In contemplative prayer and meditation, we all struggle with thoughts.  

Having so many thoughts during our silent sits is what leads so many of us to say:

“I can not meditate, I have too many thoughts.”

“I am bad at meditation.”

“How do I turn off my mind?”

Luckily, there are some practical ways of dealing with these “fr/enemies” called thoughts.  Centering Prayer offers 4 gentle guidelines for working with them:  The Four R’s.

1. Resist No Thought

Don’t fight your thoughts! Don’t force them or push them out of your mind.  Resistance ends up just creating more thoughts and emotions.   Let the thoughts come like clouds, and let them fade away like clouds.  The mind was made for thinking: it will think!

2. Retain No Thought

This is key: hold on to nothing.  You must commit to “doing the deal,” that is, whenever you notice yourself engaged with your thoughts and emotions, you must honor the commitment to let go.  Even if it’s a positive thought or a beatific vision.

3. React To No Thought

Whether good or bad,  positive or negative, just let thoughts go.  Don’t judge yourself for having thoughts in prayer and meditation.  It’s natural for thoughts to emerge…so don’t judge yourself and react against them!  Once you become aware you’re distracted by a thought, don’t invite it to sit down and have a chat.  Return to your intention to rest in God.  The prayer will take care of the rest.

4. Return To Your Sacred Word (or breath)

Depending on your practice, you’ll want to return your attention to your intention for practice.  Centering Prayer uses a “Sacred word” to open to God.  Other practices use other means for returning.  Whatever the practice is, be faithful to letting go of the thoughts and “Return” to your intention for practice.

Finally, remember thoughts are natural and normal.  Practice isn’t about not having thoughts, it’s about not engaging with them and thinking – there’s a big difference.

I’ll leave you with a wonderful quote from the Buddhist monk Shunryu Suzuki:

“Leave your front door and your back door open.

Allow your thoughts to come and go.

Just don’t serve them tea.”

(Source: closerthanbreath.com  October 20, 2024)