Prayer and the Body
Posture, Breath, and Embodied Spirituality
Embodied prayer recognizes that we are not souls trapped in bodies but ensouled bodies—integrated persons made in God's image. The Christian tradition, grounded in the Incarnation, affirms that how we hold our bodies, how we breathe, and how we physically engage in prayer profoundly shapes our spiritual experience. The body is not an obstacle to prayer but its home.
The Incarnational Foundation
Christianity is perhaps the most body-positive of all major religions in its theological foundations, even if this has not always been evident in practice. The Incarnation—God becoming flesh in Christ—forever sanctifies human embodiment. The Resurrection promises not escape from the body but its glorification.
“The Word became flesh and dwelt among us.”— John 1:14
This theological reality has practical implications. If the Son of God took on human flesh, if he ate, slept, walked, wept, and prayed in a body, then our bodies cannot be obstacles to communion with God. They are the very medium through which we encounter the divine.
Against Gnostic Tendencies
Throughout history, various movements have treated the body as a prison to escape or an enemy to subdue. The early Gnostics despised matter. Some forms of Platonism filtered into Christian practice created suspicion of the physical. But authentic Christian spirituality resists this dualism.
The Church Fathers who defined Christian orthodoxy insisted: matter is good (Genesis 1), the body will rise (1 Corinthians 15), and salvation is for the whole person. Prayer that ignores the body is not more spiritual—it may be less so.
Posture in Prayer
Every tradition of contemplative prayer has developed guidance about posture, recognizing that how we hold our bodies shapes our inner state. There is no single “correct” posture, but there are principles that apply across traditions.
Common Principles
- Alertness without tension. The posture should support wakefulness without creating strain. Slouching invites drowsiness; rigidity creates distraction.
- Stillness that frees. Once settled, the body should be able to remain still, freeing attention from physical fidgeting.
- Openness and receptivity. Traditional postures often involve open hands, uncrossed limbs, and an erect but not stiff spine—physical expressions of spiritual availability.
- Sustainability. A posture you cannot maintain for the duration of prayer will become a distraction. Choose positions you can hold.
Traditional Prayer Postures
Sitting Upright
The most common posture for extended contemplative prayer. Sit on a chair with feet flat on the floor, or on a cushion with legs crossed. Spine straight but natural, shoulders relaxed, hands resting on thighs or folded in lap. Head balanced, chin slightly tucked.
Kneeling
Traditional in Western Christianity, expressing adoration and humility. Can be sustained with a prayer bench or kneeler. The Carmelites often knelt for mental prayer. Be mindful of knee health and use appropriate support.
Standing
The traditional posture for Orthodox liturgical prayer. Expresses reverent attentiveness. Some find standing helps maintain alertness for shorter periods of focused prayer.
Prostration
Lying face-down, expressing complete surrender and adoration. Used in monastic traditions at particular moments. The physical lowering of the body can facilitate profound humility before God.
The Hesychast Posture
Some Hesychast practitioners sit with head bowed, chin toward chest, attention directed toward the heart. This “psychosomatic method” integrates body and prayer but should be learned with guidance to avoid strain.
Breath and Prayer
Breath occupies a unique place in human experience—it is both involuntary and voluntary, unconscious and controllable. This makes it a natural bridge between body and spirit, a meeting point of the physical and the intentional.
“Then the Lord God formed man of dust from the ground, and breathed into his nostrils the breath of life; and man became a living being.”— Genesis 2:7
In Hebrew, the word for breath (ruach) is the same as the word for spirit. In Greek, pneuma carries both meanings. This linguistic connection points to a deeper reality: breath and Spirit are intimately related.
Breath in the Traditions
The Jesus Prayer and Breath
In the Jesus Prayer tradition, practitioners often coordinate the prayer with breathing: “Lord Jesus Christ, Son of God” on the inhalation, “have mercy on me, a sinner” on the exhalation. This rhythm helps the prayer become continuous and embodied.
Centering Prayer
Centering Prayer does not prescribe breath practices but often begins with a few deep breaths to settle the body. Some practitioners use the sacred word on the outbreath as a gentle way to return from distraction.
Ignatian Awareness
Ignatian spirituality includes attention to breath in the “Third Method of Prayer” described in the Spiritual Exercises—praying a word or phrase with each breath, allowing the body's natural rhythm to pace the prayer.
Carmelite Simplicity
The Carmelites generally do not emphasize breath techniques explicitly, but the practice of recollection—gathering oneself in presence—naturally involves settling into calm, regular breathing.
Simple Breath Practices
For those new to breath-conscious prayer, begin simply:
- Settle into stillness. Take three slow, deep breaths, releasing tension with each exhale.
- Allow natural rhythm. Don't force or control the breath; simply become aware of it.
- Notice without judgment. When the breath is shallow, let it deepen naturally. When the mind wanders, return to breath awareness.
- Optional: coordinate prayer. A simple word (“Jesus”) or phrase (“Come, Lord”) can ride the breath, but this is not necessary.
Caution
Some breath practices from other traditions involve hyperventilation, extended breath retention, or other techniques that can produce altered states. Christian contemplative tradition is generally cautious about forcing experiences through breath manipulation. The goal is not to induce special states but to create conditions of bodily calm that support prayer.
Other Embodied Practices
Beyond posture and breath, the Christian tradition includes many ways of praying with the body:
Walking Prayer
Walking meditation or prayer walks coordinate movement with prayer. Some walk labyrinths as a form of embodied contemplation. Others simply walk slowly, coordinating steps with breath or prayer words, allowing movement to support rather than distract from prayer.
Gestures and Signs
The sign of the cross, bowing, genuflecting, raising hands—these physical gestures engage the body in expressing and deepening prayer. They are not mere external forms but ways of praying with the whole self.
Fasting
Fasting is an ancient bodily discipline that, properly practiced, can sharpen spiritual awareness. The mild hunger becomes a reminder to pray, a physical participation in spiritual longing. This practice requires discernment and should be approached with wisdom, especially for those with eating disorders or health conditions.
Physical Work as Prayer
The Benedictine tradition of ora et labora (prayer and work) recognizes that physical labor can itself become prayer. Washing dishes, gardening, manual labor—done with attention and intention—can be contemplative practice.
Working with Physical Challenges
Not everyone can kneel for extended periods, sit cross-legged, or maintain ideal postures. Chronic pain, disability, illness, and aging all affect how we can physically engage in prayer. The good news is that contemplative prayer adapts to real bodies.
Principles for Adaptation
- Function over form. The purpose of posture is to support prayer, not to achieve an ideal position. If you pray best lying down, lie down.
- Pain as obstacle vs. pain as invitation. Constant distraction from physical pain hinders prayer. But sometimes accepting discomfort without resistance can itself become an offering.
- Use supports freely. Chairs, cushions, kneelers, back supports—use whatever helps you pray. There is no spiritual merit in unnecessary discomfort.
- Shorter sessions may be wiser. If you cannot sit still for twenty minutes, pray for ten. Consistency matters more than duration.
- Lying down is legitimate. If health requires it, pray lying down. The risk of falling asleep is real, but better to pray horizontal than not at all.
“God looks at the heart, not at the posture.”— Adapted from 1 Samuel 16:7
Theosis Includes the Body
The Eastern Christian doctrine of theosis—divinization or union with God—is not escape from embodiment but its fulfillment. The body is destined for glory, not dissolution.
Gregory Palamas and the Hesychast tradition taught that the uncreated light of God could be experienced even in this life, and that this experience involves the body. The Transfiguration of Christ on Mount Tabor revealed divine light through physical flesh. Our destiny is similar transformation.
This has practical implications for prayer:
- The body is not something to be escaped but to be transformed
- Physical sensations in prayer are not necessarily delusion (though they require discernment)
- Care for the body is care for the temple of the Holy Spirit
- The resurrection of the body is our hope—we will be embodied eternally
“Do you not know that your body is a temple of the Holy Spirit within you, which you have from God?”— 1 Corinthians 6:19
Practical Guidance
Setting Up for Prayer
- Choose a consistent place. The body learns to associate particular spaces with prayer.
- Prepare the space. Temperature, lighting, seating—arrange things to support rather than distract.
- Settle the body first. Before beginning prayer, take time to physically arrive—feel your weight, notice tension, let it release.
- Start where you are. Don't judge your body's state; work with it.
- End gently. Don't rush back into activity. Allow a gradual transition.
Common Questions
Should I close my eyes?
Most find closed eyes reduce distraction. Some keep eyes slightly open, gaze lowered, as in the Orthodox tradition. Either is valid—choose what helps you pray.
What if I'm too tired?
If you consistently fall asleep in prayer, try earlier times, different postures, or shorter sessions. But occasional drowsiness is normal—don't be harsh with yourself.
Should I sit on the floor?
Only if comfortable and sustainable. A chair is perfectly appropriate. Some find floor sitting helps alertness; others find it distracting.
What about physical sensations during prayer?
Warmth, tingling, heaviness, or other sensations sometimes arise. Don't pursue or cling to them, but don't fear them either. If they persist or concern you, discuss with a spiritual director.
Frequently Asked Questions
Is attention to the body Eastern influence or Christian practice?
Embodied prayer is thoroughly Christian and ancient. The Incarnation sanctifies the body; the desert monks developed bodily disciplines; the Hesychasts integrated body and prayer centuries before modern interest in Eastern practices. Christian tradition has rich resources that need not be borrowed from elsewhere.
Can physical practices become a distraction from God?
Yes, if the focus shifts from God to technique. The body should support prayer, not become its object. If you find yourself more focused on breath counts or posture perfection than on divine presence, simplify. The practice serves prayer, not vice versa.
What if my body is a source of shame or struggle?
Many carry wounds related to embodiment—trauma, illness, cultural messages of shame. Bringing the body into prayer can be healing, but it can also surface pain. Go gently, consider working with a therapist familiar with somatic approaches, and remember: God's love extends to your whole self, body included. See our article on Prayer and Psychology.
Should I learn yoga or other physical practices to support prayer?
This is a matter of discernment. Some Christians find gentle stretching or movement helpful for physical preparation. Others prefer to stay within explicitly Christian practices. If exploring other traditions' physical practices, maintain clarity about your Christian faith and spiritual intention.
Related Articles
- Working with Distractions — The body is one source of distraction in prayer.
- The Jesus Prayer — Prayer coordinated with breath.
- Theosis — The doctrine of divinization that includes the body.
- Prayer and Psychology — The intersection of psychological and somatic experience.
- Building a Rule of Life — Integrating embodied practice into daily rhythm.