P.R.A.Y.: A Simple Framework for Quiet Time with God
- Amber Dabney Smith
- Jun 10
- 3 min read

Let’s be honest.
In the hustle and bustle of life—work, kids’ schedules, household chores—it can feel difficult to find time to sit and be with our Heavenly Father. And if we do find time… What now? How do we have a meaningful conversation with God?
It may feel like there’s so much to say, but you can’t find the words.
Maybe you feel like your prayers are imbalanced—only asking, never thanking.
The truth is, there’s not just one way to pray. It’s ultimately about you and your walk with our Creator—however you feel most connected with Him. But if you’re struggling to start, or you’re feeling your prayer life growing stale, I encourage you to keep reading.
It’s called the P.R.A.Y. prayer—a simple outline for your conversation with God when you don’t know where to start. Each letter in “PRAY” stands for a section of the prayer. I recommend journaling your prayer—so you can look back in the future and see how God answered your requests—but, of course, our Maker listens no matter the medium we choose.
Without further ado… Let’s get into the acronym “P.R.A.Y.”!
P - Praise
Start your prayer by giving praise. Take a moment to thank God. Even if you’re having a bad day, week, month, or year, you’ll find you have a long list of things for which to give God glory—a shelter over your head, your family and friends, health, clean water, heating and air conditioning, nature, laughter, clothes, and so much more. Once you start listing, it’s hard to stop! We worship an incredible God.
“Let everything that breathes sing praises to the Lord! Praise the Lord!” —Psalm 150:6 (NLT)
R - Repent
We all fall short. Maybe it’s a moment of impatience, an act of pride, or a conversation with a friend that turns into gossip. Repentance isn’t about guilt—it’s about the freedom gifted to us by Jesus as He died for us on the cross. It’s about realigning your heart and letting go of the weight that holds you back.
“But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness.” —1 John 1:9 (NLT)
A - Ask
God invites us to ask. For strength. For clarity. For the discipline to say yes to the hard things that bring growth. For a friend’s need. For health. Asking reminds us that we don’t have to do this alone—and that we’re not in charge. Whether you’re pushing for a new goal or begging for a need to be fulfilled, God is listening.
“Keep on asking, and you will receive what you ask for. Keep on seeking, and you will find. Keep on knocking, and the door will be opened to you.” —Matthew 7:7 (NLT)
Y - Yield
This may be the hardest step—surrendering your plans and trusting God with the outcome. The “Jesus take the wheel” moment. In your fitness journey, your relationships, your purpose... yield to His will. It’s not about losing control, but gaining peace—peace that even if God’s answer to your request is “no,” He is still good, above all, and working for the good of those who love Him.
“Father, if you are willing, please take this cup of suffering away from me. Yet I want your will to be done, not mine.” —Luke 22:42
Build Spiritual and Physical Strength—One Prayer at a Time
The P.R.A.Y. model isn’t just a spiritual checklist. It’s a posture—a daily rhythm that helps you stay grounded, focused, and aligned with the life God is calling you to. So if you’re struggling to know how to pray and communicate with our Creator, try using P.R.A.Y. the next time you pray, and see how it transforms your conversation.
I hope this has served you well!
Amber Dabney Smith
Your Three-Part Fitness Coach | Spirit, Mind, Body
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