Author Lisa Lee’s Notes:
This breath prayer was used in a retreat setting at Advent. Participants were sitting in pews in a dimly lit church.
*This breath prayer was inspired by a story that I read from Consoling the Heart of Jesus by Michael E. Gaitley, pp 121-127, Marian Press, 2010. I have adapted it using a box breathing technique, that I have found extremely relaxing.
LEADER MAY NEED HEADLAMP OR FLASHLIGHT
TURN DOWN LIGHTS FOR RETREATANTS
Introduction:
God breathed life into us from the very start of creation. Being able to focus on and use that breath can make us aware of God within us, who’s always inviting us into an ever-deeper relationship.
I had a choir teacher in high school named Mr. G, who was constantly reminding us of the proper way to breathe to sing. Techniques similar to what Mr. G taught me in choir class years ago are now being taught by my trainer at the gym and even at a recent yoga class I attended. Diaphragmatic breathing involves being conscious of breathing not from the upper lungs but from down below the rib cage or diaphragm. Air is drawn in as the rib cage lifts and the diaphragm expands. The lungs are filled to capacity, and air is slowly released through the mouth, purposefully making a “breathy” sound in the rear of the throat. (Or, in the case of singing, the note is released.) The rib cage returns to a neutral position.
This type of conscious breathing has immediate physiological, psychological, and spiritual effects. The heart rate slows, and the body relaxes. In addition, mental focus comes to the present moment. You’ve taken your mind off of its current wanderings and put it solely on the movement of your breath. You’ve effectively brought yourself into the present moment. This is where God resides.
During this breath prayer, we will use the very words of our Mother Mary to interact in our breath strokes and form a prayer. I personally use this prayer when my nerves are on edge, my pulse is racing, and I need to invite God into the moment.
Play relaxing music.
Suggestion: “Quiet Pathways”, by John Michael Talbot
Sit in a tall and dignified position in your chair – this helps with breathing.
As we proceed, always listen to what feels right and safe for you in the moment.
Don’t extend beyond what is comfortable or what feels good. Don’t hold your breath for an extended time so that you feel uncomfortable.
Use your breath as a tool to center yourself.
Notice how the air is cool as it enters your body and warm as it leaves.
We’re going to use our bodies… we’ll use our breath…to pray.
Every inhale and every exhale is an act of healing.
You might notice if you close your eyes especially, that there are areas of your body that might be tense.
Bring an awareness to that place with your breath.
Consciously using your breath, relax that area…especially on the exhale.
In the book of Genesis, we hear that God uses breath and speaks life into the world–God speaks life and creates the day and night, the water, the land, the animals, and people.
And in the book of John…Jesus says, “Peace be with you; as the Father has sent Me, I also send you. And when He says this, He breathes on them and says to them, Receive the Holy Spirit.” (John 20:21-22)
Our breath is the life of the Spirit within us. Our breath…is a sharing of the breath of our God.
We place ourselves before our God and breathe in the Holy Spirit… a spiritual communion just like in the beginning…just like Jesus with His disciples.
NOTE FOR PRAYER LEADER: EACH BREATH STROKE IS A COUNT OF “4.”
Think of your breath as a box…using 4 distinct motions…do this with me.
Inhale (2-3-4)
Hold (2-3-4)
Exhale (2-3-4)
Rest (2-3-4)
Now, breathe naturally…
I will attach a Latin phrase to each of those 4 actions. These words are taken from Mary’s Magnificat, as she praised our God for his blessing. Using Mary’s words, we will make a “spiritual communion” with our Lord.
Inhale (2, 3, 4) – Ecce
Hold (2, 3, 4) – Fiat
Exhale (2, 3, 4) – Magnificat
Rest (2, 3, 4) – Amen
Breathe naturally…as I explain…
INHALE Ecce means “behold”. Mary presents herself to the Lord just as she is. And so we say, “Ecce”—“Behold, God…here I am. Take me just as I am, Lord.”
HOLD As our lungs are filled, we think, “FIAT”. Fiat mihi means “Let it be done to me.”
EXHALE As we breathe out, we think, “MAGNIFICAT–My soul magnifies the Lord.”
REST We ground our prayer, resting in AMEN.
And so let’s begin…you may close your eyes if you wish. If you close your eyes, you may feel more grounded if your feet are on the floor.
Relax the muscles in your face and around your eyes
BREATHE IN – ECCE– 3, 4
HOLD – FIAT – 3, 4
EXHALE – MAGNIFICAT, 3, 4
AMEN-REST, 3, 4
Breathe naturally
Relax the muscles of your jaw
Let that relaxation flow down your neck & shoulders
IN – ECCE-3-4
HOLD – FIAT- 3-4
OUT – MAGNIFICAT-3-4
REST – AMEN-3-4
Natural breathing
Release the muscles in your arms and hands.
Let the relaxation flow down your spine and back.
With the gentle rise and fall of your chest, let your body relax in your seat.
Relax and repeat the cycle on your own:
ECCE-2-3-4
FIAT-2-3-4
MAGNIFICAT-2-3-4
AMEN-2-3-4