Contemplative Prayer for Beginners

A Practical Starting Guide

Contemplative prayer is the simple practice of being present to God in silence and stillness, beyond words and images. Unlike vocal prayer or meditation on Scripture, contemplation involves receptive openness—resting in God rather than doing something for God. This guide offers practical first steps for those new to contemplative practice, drawing wisdom from all three great Christian traditions.

Before You Begin

A few foundational truths for beginners:

You can't fail. There is no wrong way to show up and be present to God. Even sessions that feel like failures are valuable.
Simplicity is key. Don't complicate this. The earliest Christians prayed simply. You can too.
Consistency beats intensity. Ten minutes daily is worth more than an hour occasionally.
Distractions are normal. Even the greatest saints had wandering minds. This is not failure.
Progress is usually invisible. You may not notice changes; others might. Trust the process.

"Prayer is not asking. Prayer is putting oneself in the hands of God, at His disposition, and listening to His voice in the depth of our hearts."— Mother Teresa

A Simple Starting Method

Here's a basic practice combining elements from all three traditions. Try this for 2-4 weeks before exploring more specific methods:

Basic Contemplative Practice (10-20 minutes)

Settle into stillness. Sit comfortably, feet on floor, spine relaxed but alert. Close your eyes or lower your gaze. Take a few deep breaths.
Choose a sacred word. Select a short word expressing your intention to be with God: "Jesus," "Love," "Peace," "Mercy," "Abba." This is your anchor.
Gently introduce the word. Silently and slowly, let the word be present in your awareness—not repeated frantically, just gently held.
When you notice distraction, return. You will think about other things. This is guaranteed. When you notice, gently return to your sacred word. No frustration. Just return.
After your time, rest briefly. Don't jump up immediately. Sit for a minute with eyes closed before returning to activity.

This basic method is similar to Centering Prayer. It provides a foundation for exploring all three traditions later.

Alternative Entry Points

Different people resonate with different approaches. Here are three alternative starting points:

Lectio Divina (Scripture-Based)

If you prefer structure and Scripture, Lectio Divina is ideal. Read a short passage slowly, notice what word or phrase catches your attention, sit with it in silence, respond to God, then rest.

Best for: Those who love Scripture and want a clear framework.

The Jesus Prayer (Breath-Based)

The Jesus Prayer ("Lord Jesus Christ, Son of God, have mercy on me") coordinates with breathing: inhale the first half, exhale the second. This embodied practice grounds contemplation in the body.

Best for: Those who find pure silence difficult; those who appreciate embodied practice.

Ignatian Imagination (Image-Based)

Composition of place involves imagining yourself in a Gospel scene—the sights, sounds, smells—and meeting Jesus there. This is active, then naturally settles into stillness.

Best for: Visual learners; those who find pure silence intimidating at first.

Practical Setup

Time

Start with 10-15 minutes. Early morning (before the day begins) or evening (before bed) work well. Same time each day helps build habit. Use a gentle timer so you're not watching the clock.

Place

Find a quiet spot where you won't be interrupted. A simple prayer corner—a candle, an icon, a chair—can help signal to your body and mind that this is sacred time.

Posture

Sit upright but relaxed—alert yet not tense. Chair, cushion, or prayer bench all work. The goal is a posture you can maintain without discomfort but that keeps you awake. See Prayer and the Body for more.

Frequency

Daily is ideal, but start where you are. Three times per week is a reasonable starting goal. Consistency matters more than duration.

Common Beginner Mistakes

Avoid these common pitfalls:

1. Fighting Thoughts

Mistake: Trying to force your mind to be empty, fighting every thought that arises.
Correction: Let thoughts pass like clouds. Notice them without engaging, then gently return to your sacred word. No force, no frustration.

2. Expecting Fireworks

Mistake: Waiting for dramatic experiences, visions, or overwhelming feelings.
Correction: Most contemplative prayer feels ordinary. Transformation happens slowly, often invisibly. Judge by fruits in daily life, not feelings during prayer.

3. Too Much Too Soon

Mistake: Starting with hour-long sessions, reading five books, trying three methods simultaneously.
Correction: Start small and simple. Ten minutes, one method, for several weeks. Build gradually.

4. Giving Up Too Quickly

Mistake: Abandoning practice after a few difficult sessions.
Correction: The first weeks are often the hardest. Commit to at least a month before evaluating. Difficulty is normal, not a sign you should quit.

5. Going It Alone

Mistake: Practicing without any guidance, accountability, or community.
Correction: Find a spiritual director, join a prayer group, or at minimum read the wisdom of the tradition. Isolated practice is risky.

Realistic Expectations for the First Year

Here's what a typical first year might look like:

Months 1-3: The Honeymoon and the Struggle

Initial enthusiasm may be followed by difficulty. You'll discover how distracted your mind is. Sessions may feel pointless. This is normal. Keep showing up.

Months 4-6: Finding Your Rhythm

Practice becomes more natural. You may notice subtle changes—slightly more patience, occasional moments of peace. Or you may notice nothing yet. Both are fine.

Months 7-9: The First Plateau

Many hit a plateau around this time. Dryness may set in. This is often when people quit—but it's actually a sign of progress. Persevere.

Months 10-12: Deepening or Shifting

You may feel called to lengthen sessions, explore a specific tradition more deeply, or seek a spiritual director. Or you may simply continue with quiet faithfulness. Both paths are valid.

Important: These are generalizations. Your path will be unique. Don't compare your experience to others. God works differently with each person.

When to Seek Guidance

While beginners can safely practice the methods above, certain situations call for guidance:

Unusual experiences during prayer that concern or confuse you
Persistent anxiety or disturbance triggered by practice
Desire to go deeper beyond basic methods
Questions about discernment—is this from God?
After 6-12 months of consistent practice, it's wise to find a director

See When to Seek Professional Help if you experience psychological disturbance related to practice.

Frequently Asked Questions

Is contemplative prayer the same as meditation?

Similar techniques, different contexts. Christian contemplation is relational—being with God—not just quieting the mind. See Contemplation vs. Meditation for distinctions.

Do I need to stop other forms of prayer?

No. Contemplation complements other prayer—the Rosary, intercession, the Liturgy of the Hours. Most contemplatives maintain a varied prayer life. Contemplation is not "higher" than other prayer; it's one part of a whole.

What if I fall asleep?

It happens, especially when you're tired. Try adjusting your posture (more upright), time (not right before bed), or caffeine (a little beforehand). If it keeps happening, you may simply need more sleep.

How do I know if I'm making progress?

Not by what happens during prayer, but by fruits in daily life: increased patience, greater peace, less reactivity, deeper compassion. These changes are often noticed by others before ourselves. Trust the process.

Is this practice safe?

For most people, yes. The basic methods described here have been practiced safely for centuries. Concerns arise mainly with very intensive practice or for those with certain psychological vulnerabilities. Read Discernment for guidance on testing experiences.

Your Next Steps

Choose a time and place for daily practice
Start with 10-15 minutes using the simple method above
Commit to at least one month before evaluating
Consider reading one book on contemplative prayer
After 3-6 months, explore the Ignatian, Carmelite, or Hesychast traditions more deeply
Seek a spiritual director when ready to go deeper

Lectio Divina — Scripture-based contemplative practice.
Centering Prayer — Modern method based on ancient practice.
Practical Contemplative Life — Dealing with distractions, dryness, and challenges.
Discernment — Testing inner experiences.
Integration & Application — Living contemplation in daily life.