Spiritual Practices

The Buddha was asked:
“What have you gained from meditation?”

He replied:
“Nothing. However, let me tell you what I have lost:  anger, anxiety, depression, insecurity, fear of old age, and death.”

A Lifelong Journey of Inner Connection and Sacred Rhythm

The profound impact of spiritual practices today stretches its roots from ancient spiritual traditions to modern scientific research. Practices that were once thought exclusively to be for “the religious” are now widely embraced by both religious and secular individuals alike.  In fact, I believe everyone knows someone who, in their everyday life, is engaging in some form of spiritual practice encompassing a vast range of activities.

“My personal journey with spiritual practices is a lifelong one, stretching back as far as I can recall. Though I am no expert on all forms they take, my earliest experiences were steeped in the Catholic faith, from attending Mass and reciting the Rosary to participating in its sacred rituals.

In my twenties, driven by a deep desire for inner connection, I delved into the practices of saints and wisdom teachers from diverse traditions. This path ultimately led me to contemplative practices.  Given their increasing popularity, I’ve put together a general guide to this powerful form of spiritual practice below. My hope is it serves as a helpful and inspiring resource for your own unfolding practice.”

Why choose contemplative practices as part of your spiritual life?

It cultivates self-awareness ~  Eckhart Tolle says self-awareness is the greatest agent of change.

These practices encourage an inward focus ~ You learn to observe your thoughts and emotions without judgment.

Quieting the mind ~ One of the goals of contemplative practice is to move beyond the “monkey mind”, the constant stream of thoughts that can make it difficult to focus or be present.  This can lead to overwhelm, anxiety and stress.

Holistic well-being ~ Mental clarity, emotional regulation, physical health and spiritual connection are all benefits of contemplative practice.  There is significant scientific research to support this.  Duke University Center for Spirituality, Theology and Health, The Mayo Clinic and Emory University Spiritual Health are just a few organizations conducting research on the effects of spirituality on health.

Connecting with Inner Wisdom/Divine ~ Many practices aim to connect individuals with a deeper sense of wisdom, connecting with the high aspect of themselves.

Transformation ~ Contemplative practices are not only about a temporary state for calm.  The intention is to foster lasting changes in an individual’s perceptions, behaviors and relationship with themselves and others.

What types of practices are considered Contemplative?

Broadly speaking there are 6 categories of Contemplative practices.  They are listed below with some examples under each category.

1. Stillness Practices ~ To cultivate quiet and presence.

• Meditation ~ A few types are listed below.
  *Mindfulness Meditation, paying attention to the present moment.
  *Concentration Meditation, focusing on a single object. 
  *Contemplative Prayer, Centering Prayer, Christian Meditation, silent prayer aimed at deepening one’s connection with the Divine by consenting to the presence and action of God within.
  *Vipassana Meditation, Buddhist form, focusing on “insight” into the true nature of reality through observation of the self.
  *Zazen (Zen) Meditation, a sitting meditation practice.

• Lectio Divina ~ Contemplative reading of sacred text, involving reading, reflecting, prayer and contemplation.
• Journaling/Contemplative Writing ~ Reflective writing to explore inner experiences and gain insight.

2. Movement Practices ~ Integrate awareness through physical movement.

• Yoga ~ There are many different styles and types.
• Tai Chi/Qigong ~ Flowing movements that cultivate energy and balance.
• Walking Meditation
• Sacred Dance ~ Expressive movement as a form of devotion or self-exploration.

3. Generative Practices ~ For cultivating specific qualities.

• Love & Kindness ~ Metta, a Buddhist practice focused on cultivating unconditional love for self and others.
• Tonglen ~ Tibetan Buddhist practice, breathing in suffering, breathing out compassion.

4. Creative Practices ~ Engaging with creative expression as a contemplative act.

• Contemplative Art ~ Focus on the process and inner experience rather than the end product.
• Music, Chanting, Singing ~ Using sound to evoke certain states of mind or connect with the Divine.

5. Relational Practice ~ Mindful interaction with others.

• Deep Listening ~ Fully present and attentive listening to another. 
• Council Circle/Dialogue ~ Respectful listening and speaking from the heart.

6. Ritual/Cyclical Practices ~ Activities that mark the passage of time or create sacred space.

• Pilgrimage ~ A sacred journey taken, traditionally on foot, often in search for meaning, purpose, values or truth, answers to the profound questions of life, it is a spiritual journey.
• Creating Sacred Space ~ Setting aside an area for spiritual practice or creating an altar which can be a focal point for prayer, meditation or honoring deities or ancestors.

What are the Benefits of Contemplative Practice?

Studies and personal testimonials report a wide range of benefits which include but are not limited too:

• Reduced stress and anxiety ~ by calming the nervous system and altering brain patterns.
• Improved focus and attention ~ concentration improves and distractibility decreases.
• Enhanced emotional regulation ~ more able to manage emotions and respond constructively.
• Increased empathy and compassion ~ fosters a greater sense of connection and concern for others.
• Greater self-awareness and insight ~ deeper understanding of one’s own mind, patterns, and motivations.
• Increased resilience ~ better able to adapt and bounce back from adversity. 
• Improved physical health ~ some practices have been linked to lower blood pressure, improved sleep, and an improved immune response.
• Personal and spiritual growth ~ cultivating wisdom, meaning, purpose, and a sense of connection to something greater than oneself.