Just Begin: A Sourcebook of Spiritual Practices - Softcover

Wigner, Dann E.

Softcover

ISBN 10: 1640650628 ISBN 13: 9781640650626

Publisher: Church Publishing, 2018

Synopsis

Spiritual practices for beginners and practitioners all in one volume.

Just Begin is an indispensable reference tool for the interested spiritual practitioner who wants to add new methods and exercises to their mystical “toolbox.” In simple terms, basic steps, and encouraging language, Dr. Wigner introduces readers to more than 40 different practices from Eastern and Western traditions, encompassing everything from mindfulness to music, yoga to the Lord’s Prayer. In each short description, the focus is to “just begin” to practice and experiment, grow, and develop spiritually on the way. No one can take a journey without taking the first step, and Dr. Wigner provides the first steps for multiple practices in various religious traditions.

These spiritual exercises will help spur people of faith to deeper self-awareness, holistic living, and prayer. The book’s sections are organized around types of practices: Meditating, Listening, Being, Sensing, and Embodying, with a final section: Doing. Each chapter forms a short three to five page introduction to a mystical practice, consisting of segments on definition, background, how to practice, resources for further study, journal prompts and discussion questions, and common problems that sometimes “get in the way” of one’s practice.

About this title

About the Author

Dann E. Wigner, is a mystical theologian and religious sociologist with a doctoral degree in theology and sociology from University of Durham, United Kingdom. A member of the Society for the Study of Christian Spirituality, the American Theological Library Association, and Spiritual Directors International, he is a spiritual advisor and adjunct religious studies professor at Middle Tennessee State University and teaching librarian at the University of the South. He lives with his wife and son in Sewanee, Tennessee.

Excerpt. © Reprinted by permission. All rights reserved.

Just Begin

A Sourcebook of Spiritual Practices

By Dann E. Wigner

Church Publishing Incorporated

Copyright © 2018 Dann E. Wigner
All rights reserved.

ISBN: 978-1-64065-062-6

Contents

Acknowledgments, 
Introduction, 
SECTION 1: MEDITATING, 
1. The Jesus Prayer, 
2. The Lord's Prayer, 
3. Lectio Divina, 
4. The Spiritual Exercises of St. Ignatius of Loyola, 
5. Reframing, 
6. Observing, 
7. Journaling, 
SECTION 2: LISTENING, 
8. Centering Prayer, 
9. Clarity, 
10. Loving-Kindness Reflection, 
11. Letting Go, 
SECTION 3: BEING, 
12. Practicing the Presence of God, 
13. Sitting Meditation, 
14. Stargazing, 
15. Nonjudging, 
SECTION 4: SENSING, 
16. The Rosary, 
17. Praying with Icons, 
18. Body Scan, 
19. Mindful Eating, 
20. Drumbeat, 
21. Fasting, 
22. Labyrinths, 
23. Pilgrimage, 
SECTION 5: EMBODYING, 
24. Body Flow: Pilates with Mindfulness, 
25. Body Flow: Yoga with Centering Prayer, 
Conclusion, 
Resources for Further Study, 

CHAPTER 1

The Jesus Prayer

BRIEF BACKGROUND

The Jesus Prayer originated in the Eastern Orthodox tradition. While this practice has a long history, it is tied to the practices of early desert hermits, or hesychasts, in Egypt. In simplest terms, the Jesus Prayer as a practice is the activity of repeating over and over the prayer, "Jesus Christ, Son of God, have mercy on me, a sinner," or some close variant of these words. The purpose behind these repetitions may be driving out distracting thoughts or concentrating on the mercy of God. The number of repetitions varies greatly among practitioners, with some monastic adherents attempting to repeat this prayer mentally in a never-ending manner. This prayer can also be coupled in the Eastern Orthodox tradition with use of a prayer rope, similar to rosary beads, in which the person praying keeps count of the number of prayers by making or counting the number of knots in the rope.

HOW TO PRACTICE

This practice is one of the simplest disciplines to begin, and it allows for endless variations.

1. Recite mentally or verbally, "Jesus Christ, Son of God, have mercy on me, a sinner."

2. Repeat.

3. Repeat.

4. Repeat.

There are no exact instructions for the exact number of times to recite this prayer or even how to do so in a specific way. When using the Jesus Prayer, you are trying to imprint Jesus Christ on your deepest thought patterns. The hesychasts considered this prayer as the path to literal adherence to St. Paul's admonition to "pray without ceasing" (1 Thess. 5:17). You might like to jump right in, but if you are like me, you might want a few practical suggestions on how to implement this practice.

VARIATIONS

Synchronize with Your Breath

Try reciting a single phrase as you breathe in, then another while you breathe out. For example, "Jesus Christ," [breathe in] "Son of God," [breathe out] "have mercy on me," [breathe in] "a sinner" [breathe out]. You can vary this method even further. Try using only one word between breaths, or recite the entire prayer as you breathe deeply in or out.

Different Words

If you consult some of the resources on the Jesus Prayer that I suggest, you'll notice that the exact words do vary a bit. For instance, try, "Lamb of God, who takes away the sin of the world, have mercy on me." You might also try varying your request. Instead of mercy, what else might you ask for? Grace? Hope? Patience? Peace?

Mechanical Recitation

While I would not recommend this variation as your go-to method for the Jesus Prayer, think about simply reciting the words in your mind for a designated period of half an hour or hour. Do not take out any time set aside for the purpose of prayer. Just see what it's like to have those recurring words pounding into your subconscious mind again and again like a jackhammer.

Word Meanings

Ruminate on the meaning of each word. "Jesus." What does that mean? "Christ." What does that mean? "Son." What does that mean? You can also use this variation with association by focusing on what other words come to mind as you repeat each word of the Jesus Prayer.

Syllables

Break up your recitation to linger on specific syllables. Is that more distracting? Does it require more attention? Is there any meaning left when we break the words down into their constituent sounds? What might that teach us?

Attitudes

Rather than varying the words, come at the recitation of words from different attitudes. Begin with the difference in saying the prayer between the Pharisee and tax collector (see Luke 18:9–14). How did you feel different when saying those words from different perspectives? How about different emotional states? Can you say the Jesus Prayer equally sincerely in a state of joy as in a state of abject demoralization? Journaling might be particularly useful here to help you differentiate among reactions.

Switch

Imagine the prayer from Jesus' perspective, praying for you (see John 17). Try, "Father in heaven, have mercy on [your name], for I love them." What does it feel like to have Jesus pronounce your name?

Back to Breath

As you breathe this prayer in and out, imagine that you are filled with the light and love of God as you inhale. Then imagine that all guilt, worry, and trouble flow out of you as you exhale.

Truthfully, the sky's the limit when it comes to variations of this practice. What are some other possibilities? What do you wish you could change about the prayer? Why not change it?

COMMON QUESTIONS

Q: What if I've never practiced this type of prayer before?

A: First of all, go easy on yourself. Don't expect too much out of the practice until you get used to the "mechanics" of it. Also, realize that this type of prayer practice has results that are seen more in your attitude throughout the day rather than during the practice itself.

Q: What if I don't feel anything?

A: This is a common question that applies to almost any practice. Please rest assured that these practices are not about certain feelings. Feelings come and go. At times, you may have very intense feelings while praying the Jesus Prayer. At other times, you might not feel anything special at all. That's okay. Feelings will vary from time to time and from person to person. Find your own rhythm.

Q: Is there any relative difference between the effectiveness of saying the Jesus Prayer aloud versus saying it silently?

A: Not really. Speaking the prayer aloud often helps to focus your attention. Of course, there are some obvious circumstances in which you would not want to verbalize the prayer like walking down a crowded street or riding the bus, but there is no "spiritual" difference in verbalizing or not verbalizing the prayer.

Q: Are particular postures or gestures necessary when using the Jesus Prayer?

A: No, this prayer is very versatile. You can pray it kneeling, seated, prostrated, standing, walking, or even running. You can combine the prayer with the sign of the cross or even some of the yoga postures suggested in chapter 25.

Q: Do you need to have or make an Eastern Orthodox prayer rope to use with the Jesus Prayer?

A: While a prayer rope it is not essential, it is a very effective tool for keeping your hands focused in a complementary way to your mind as you repeat the Jesus Prayer. Rosary beads can also be used in the same way.

Q: Is the Jesus Prayer "magic"?

A: No, there is no ethereal "power" in the words themselves. Additionally, the mere repetition of the words does not guarantee some obligation on the part of God, like a "magic spell" is intended to produce. The Jesus Prayer is chiefly effective to change you, not God. God always wants to show mercy; we are just not always willing to seek and accept it.

Q: Is the Jesus Prayer a mantra?

A: If the Jesus Prayer had to be compared to another type of repetitive meditative practice, then a mantra would be the closest analog. However, they are not quite the same. The intended purpose of a mantra is to use the act of repetition itself to drive thoughts out of the practitioner's mind — to empty your thoughts. The Jesus Prayer works in the opposite direction. You are seeking to fill your mind with a constant awareness of Christ. While that process would also drive out spurious thoughts, the balance of emphasis has shifted.

Q: Is the Jesus Prayer an example of self-hypnosis or autosuggestion?

A: Much like the previous question, there are some points of contact between self-hypnosis and the Jesus Prayer. Both the psychological practice of self-hypnosis and the Jesus Prayer are focused on imprinting a particular thought pattern on the practitioner. However, you are entirely conscious when using the Jesus Prayer. You are not trying to engage your subconscious mind in the Jesus Prayer. So while self-hypnosis or autosuggestion is seeking to change a participant, the Jesus Prayer is a reminder about a commitment to change, that is, a commitment to seek and accept God's mercy.

Q: The Jesus Prayer seems very sin-focused. What if I don't feel the need to focus on sin in that way?

A: You might try a variant of the Jesus Prayer that focuses on a different aspect of God's action or nature like hope or love. Also, you might try conceiving of sin in terms of your "struggles" or "problems" rather than in terms of "transgressions" or even "temptations."

Q: Are there any circumstances in which the Jesus Prayer might be counterproductive?

A: Yes, if you suffer from obsessive compulsive disorder (OCD), then you might try a different prayer practice. The repetitive nature of the Jesus Prayer could reinforce OCD and detract from the good purposes of the practice itself.

Q: How similar is the Jesus Prayer to the Ave Maria ("Hail Mary") prayer which is used with the Catholic Rosary?

A: Both Eastern Orthodox prayer ropes and Catholic rosary beads are used in similar ways. While these two prayers are not exactly interchangeable, they are used in an analogous way. There is no problem at all if you wish to use the "Hail Mary" with a prayer rope or the Jesus Prayer with rosary beads.

POTENTIAL JOURNALING PROMPTS OR DISCUSSION QUESTIONS

1. What positive experiences did you have while practicing this practice?

2. What negative experiences did you have while practicing this practice?

3. How did you adapt this structure to your situation?

4. How did you meet God in this practice?

5. How did the repetitive nature of this practice impact you?

6. How did the Jesus Prayer encourage you to think about mercy this week?

7. How did the physical act of using a prayer rope (if you did so) help you to pray this week?

CHAPTER 2

The Lord's Prayer

BRIEF BACKGROUND

The Lord's Prayer (Matt. 6:9–13; Luke 11:2–4) is a very common prayer for Christians of all branches and denominations. We often say it in our services, we teach it to our children at bedtime, and we inscribe it in various artful ways around our homes. With any feature of our spirituality that is so ever-present, it might be easy for the Lord's Prayer to lose meaning as we repeat the words of it by rote. This practice helps us to slow down and pay attention to the words once again.

HOW TO PRACTICE

1. First, you'll need to settle on a particular version of the prayer. If you know multiple languages, it may help to use the language that you are least familiar with in order to slow down your pace with the prayer. I've personally found value in using a German version of this prayer (which is my less familiar language). However, if you would like to use an English version, I recommend this one from the Book of Common Prayer, page 364:

Our Father, who art in heaven,
hallowed be thy Name,
thy kingdom come,
thy will be done,
on earth as it is in heaven.
Give us this day our daily bread.
And forgive us our trespasses,
as we forgive those
who trespass against us.
And lead us not into temptation,
but deliver us from evil.
For thine is the kingdom,
and the power, and the glory,
for ever and ever. Amen.

2. Sit or kneel down in a comfortable position. Gently close your eyes. Rest your hands on your knees, or bring them up into the traditional prayer posture with palms together. If you are having a hard time focusing, then gently fix your gaze as if you were looking at your nose while keeping your eyes closed. The stillness of your eyes will help to quiet your mind.

3. Say or think the first phrase of the prayer: "Our Father." Ponder on this phrase for five slow breaths. Try to call up an image in your mind to associate with this phrase. Use whatever image is personally meaningful to you; it does not have to fit any particular traditional imagery.

4. After five breaths, continue to the next phrase: "who art in heaven," and continue the process for each phrase throughout the course of the prayer.

5. While this practice may take a significant investment of time (twenty to thirty minutes), it bears fruit quickly by enriching the experience of reciting the Lord's Prayer when you do so more quickly in other contexts.

VARIATIONS

If you find this practice personally meaningful, you might try connecting it with a hands-on method of praying. For instance, you might try going through the phrases with rosary beads in a similar manner to what I described for the practices of the Jesus Prayer. Experiment with different connections and find what works best for you.

COMMON QUESTIONS

Q: Are there any differences among the Lord's Prayer, the Jesus Prayer, and the various prayers associated with the Rosary?

A: There is quite a bit of difference among the prayers concerning history of development, content, and even purpose. While the Lord's Prayer is much longer than the others, it is likely the one you know best. Also, many Christian churches use the Lord's Prayer often in their worship services. That liturgical setting shapes how you might want to view and use this prayer.

Q: Is it okay to have very odd imagery associated with particular phrases as I meditate on the Lord's Prayer?

A: Really, anything goes here, as long as it is personally meaningful and helpful to you as you focus on God.

Q: Is it okay to personalize the language a bit more? For instance, could I say "my father" instead of "our father"?

A: While it is fine to personalize the language, there is something to be said for "breathing" into the traditional wording that is already there. Personally, I have tried meditation with the Lord's Prayer using very contemporary Bible paraphrases, such as The Message, and I found that sometimes I focused more on the prayer and sometimes I just didn't quite connect. Experiment here. See what works for you.

Q: What if I feel like I'm just going through the motions — just repeating to repeat, so to speak?

A: I can almost guarantee that you will feel like that some of the time. That realization does not necessarily mean you should set the prayer aside; instead, realize that the recognition of how you have "wandered" into repeating by rote is a step on the way. Refocus your attention. Perhaps shift an image in your meditation or shift your physical posture. Try coming at the practice from a new angle before moving on to a new practice. Of course, no single prayer practice is the be-all and end-all of Christian prayer, not even this one. Feel free to try something else, but I advise you to first discern whether you might be only momentarily bored.

Q: What about theological differences in various wordings of the prayer (e.g., "trespasses" or "debts"; "temptation" or "trial")?

A: That sounds like an excellent subject to meditate on the next time you pray the Lord's Prayer. Are there differences in meaning for you with different wordings? Do those differences change how you perceive prayer? Or how you perceive God?

Q: Do I need to use the exact words of the prayer, or can I use the Lord's Prayer as a "model" which the Bible seems to advocate (see Matt. 6:9–13; Luke 11:2–4)?

A: It's up to you; however, I suggest sticking with some version of exact wording if you are intending to use the Lord's Prayer to help focus your attention on God. If you are thinking of how to form your own specific words according to the model of the Lord's Prayer within the prayer time, then you are distracting your attention through this thinking process. Memorization is an important tool in your toolbox for this practice.

Q: What if I am having problems looking at the Lord's Prayer in fresh ways because I am so familiar with this prayer?

A: In that case, you may want to consult some of the works in the "Resources for Further Study" section on page 201. Many of them attempt to come at the Lord's Prayer from less well-known perspectives.

POTENTIAL JOURNALING PROMPTS OR DISCUSSION QUESTIONS

1. What positive experiences did you have while practicing this practice?

2. What negative experiences did you have while practicing this practice?

3. How did you adapt this structure to your situation?

4. How did you meet God in this practice?

5. How did the repetitive nature of this practice impact you?

6. What were some of the most meaningful or surprising image associations that came up as you prayed?

7. If you coupled this practice with rosary beads or a prayer rope, how did the physical activity impact your prayer?

CHAPTER 3

Lectio Divina

BRIEF BACKGROUND

Lectio divina, which means "sacred/divine reading," is a mystic practice that specifically deals with sacred texts, principally the Bible. In this practice, you select a portion of a reading and then read through it multiple times. Each reading has a specific purpose beyond comprehending the historical meaning of the text. The practice helps you to meditate on scripture in order to meet God and/or gain insight. Please note that this chapter is laid out differently than other chapters. There are still five sections, but since we are really talking about one single, overarching practice in this chapter, the variations' section will be much more expansive.

(Continues...)

Excerpted from Just Begin by Dann E. Wigner. Copyright © 2018 Dann E. Wigner. Excerpted by permission of Church Publishing Incorporated.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Edition details

• Publisher: Church Publishing
• Publication date: 2018
• Language: English
• ISBN 10: 1640650628
• ISBN 13: 9781640650626
• Binding: Paperback
• Number of pages: 256