12 Simple Steps to Praying And Fasting, Plus What It Means
A few weeks ago I fasted for the very first time. I’ve been a Christian for 23 years and have never fasted. Honestly, it was a little intimidating. I didn’t know what to do or how it would feel. And I wondered if it would really “work”.
Perhaps, you’ve been there or are there now.
I fasted from eating breakfast for 21 days to pray for some personal things, and now I want to share with you the 12 simple steps that I discovered to get the most out of prayer and fasting. So, join me as we learn what prayer and fasting is, how to do it, plus what not to do.
Overview of Prayer and Fasting
Before we dive into how to pray and fast, let’s define our terms.
Prayer, simply put, is communicating (talking and listening) with God, based on a relationship where one acknowledges their dependence on Him and His ability to meet their needs.
If you want to take a closer look at what prayer is, then check out this article. It not only defines prayer, but also discusses the six different types of prayer as well.
Fasting is defined as a voluntary outward act of self-denial that illustrates the inward humility in seeking God, especially during times of personal or national crises or major decisions.
The basic steps of prayer and fasting are:
- Set a Clear Purpose and Intention
- Establish a Plan
- Engage in Genuine Repentance
- Combine Prayer and Fasting
- Create a Quiet and Devotional Atmosphere
- Seek God’s Guidance
- Express Humility
- Be Persistent
- Combine Corporate and Personal Prayer
- Maintain a Grateful Heart
- Stay Vigilant
- Break Fast with Thanksgiving
We’ll cover these in more detail in a bit. But first, let’s understand the purpose of prayer and fasting.
Understanding the Purpose of Prayer and Fasting
In general, both prayer and fasting are ways that one can deepen their experience of God. They are both spiritual disciplines. Donald Whitney, in his book, Spiritual Disciplines for the Christian Life, defines spiritual disciplines as,
“Spiritual Disciplines are those personal and interpersonal activities given by God in the Bible as sufficient means believers in Jesus Christ are to use in the Spirit-filled, gospel-driven pursuit of godliness, that is, closeness to Christ and conformity to Christ.”
-Donald Whitney
In other words, people pray and fast in order to grow closer to God. To align their hearts, their minds, and their lives under the authority of God, His will and ways. Augustine said it this way, about fasting,
“Fasting cleanses the soul, raises the mind, subjects one’s flesh to the spirit, makes the heart contrite and humble, scatters the clouds of concupiscence, quenches the fire of lust and kindles the true light of chastity.
-St. Augustine
If we are to embark on the journey of prayer and fasting, then we ought to be intentional about looking and living more like Christ at the end than when we started. Which brings us to the first step in prayer and fasting. So, let’s get started!
How to Pray and Fast According to the Bible
Set a Clear Purpose and Intention:
In the Sermon on the Mount, perhaps Jesus’ most famous sermon, He took time to discuss how to pray and fast (Matthew 6:6-18). Specifically about fasting, He said,
When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full.
But when you fast, put oil on your head and wash your face, so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.
-Jesus
You see, a lot of people in Jesus’ day, and today, make a big deal out of fasting. Often times, they do it more for attention from others than for spiritual reasons. No one should know that you are praying and fasting, unless you are doing so with others.
Why? Because it’s not about you being seen as closer to God than others or more holy than them. Rather, it ought to be about you aligning yourself to God’s will and ways and seeking Him.
So, when we begin our journey of prayer and fasting take time to set specific and meaningful goals for your time of prayer and fasting. And make sure that they align with the overarching goal of growing closer to Christ and becoming more Christ like.
Establish a Plan:
The second step on this prayer and fasting journey is to establish a plan. That is, decide what you are going to fast from and for how long.
There is a story in the Old Testament book of Daniel that recounts his decision to fast from certain foods (Daniel 1:8-14). Daniel made a plan and followed it. He didn’t just choose at random or wake up that morning and was like, “Okay, so let’s fast today.”
No. He resolved in his heart. He chose what to fast from (the king’s food), and how long he would fast (10 days).
Daniel 1:8-14 recounts Daniel’s decision to fast from certain foods, showcasing the importance of having a specific plan for fasting. In the Bible there are three main types of fast. They are,
- A Normal Fast: Abstaining from all food, but not water.
- A Partial Fast: Limiting the diet, but not abstaining from all food.
- An Absolute Fast: Avoiding all food and liquid, including water.
All fasts in the Bible focus on avoiding food, and this is what most Christians decide to do. For example, my first fast was a partial fast. I decided to not eat breakfast for 21 days. But given our definition of fasting above, it can include any form of self-denial.
So, below is a chart of some common fasts and an estimated time frame for each one. Feel free to adjust the fasts or time frames to suit your needs and circumstances.
| Type of Fast | Description | Estimated Time Frame |
|---|---|---|
| Normal Fast | Abstaining from all foods and beverages except water. | Typically 24 hours to 7 days |
| Juice Fast | Consuming only fresh fruit or vegetable juices and water. | Typically 1 to 7 days |
| Partial Fast | Restricting certain types of food or meals. | Typically 1 day to 21 days |
| Intermittent Fast | Cycling between periods of eating and fasting. | Methods include 16/8, 5:2, etc. |
| Daniel Fast | Focusing on fruits, vegetables, and water, based on Daniel’s fasting practices. | Typically 21 days |
| Sunrise-to-Sunset Fast | Abstaining from food and drink from sunrise to sunset. | Common during religious observances |
| Absolute Fast | Abstaining from both food and water. | Typically 12 to 24 hours |
| Media Fast | Refraining from exposure to media. | Typically 1 day to 1 week |
| Corporate Fast | A group of individuals fasting together. | Typically 1 day to 40 days |
| Technology Fast | Abstaining from the use of electronic devices and technology. | Typically 1 day to 1 week |
| Monastic Fast | Fasting observed by monastic communities. | Varies based on liturgical seasons |
Have you decided what you are going to fast from and for how long?
Excellent! Let’s move on to step three.
Engage in Genuine Repentance:
The third step in praying and fasting, according to the Bible is to engage in repentance. In other words, we want to start off this time seeking God on the right foot. That means having a sincere heart and genuine repentance.
Joel 2:12 says,
Even now,” declares the Lord,
Joel 2:12
“return to me with all your heart,
with fasting and weeping and mourning.”
The first step in seeking and experiencing the Lord ought to be one of repentance and reflection on the gospel. It is the gospel, the fact of the death of Jesus on the cross for our sins and His resurrection from the dead, that makes experiencing and seeking God possible in the first place.
So, as we embark on this journey of praying and fasting, we ought to do so with a humble and repentant heart.
Combine Prayer and Fasting:
Fourth, we can and should combine prayer and fasting. They so frequently go hand in hand that you rarely see fasting occur without prayer. In fact, Jesus links these two spiritual disciplines in the gospel of Mark. Saying that certain spiritual challenges can only be dealt with by prayer and fasting (Mark 9:29).
When I first fasted by skipping breakfast, I found myself with 20 minutes where I would normally eat breakfast, but now I didn’t know what to do with it. Trying to be intentional about prayer and fasting I would go to my room and pray.
That’s a great idea.
But it only lasted about half the time I was fasting.
Why? I didn’t have a plan or structured prayer time setup. Now, you don’t have to have a structured prayer routine when you are fasting, if you don’t need one. But I found myself napping more than praying, because I was tired and hungry. So, having one really would have helped me.
Below is a chart of some prayer ideas that you can take and create your own structured prayer routine for when you are fasting, if you want.
| Ideas | Description | Duration |
|---|---|---|
| Begin with Gratitude | Start your prayer with expressions of gratitude. Reflect on the blessings, both big and small, and thank the God for them. | 5 minutes |
| Scripture Reading and Reflection | Ground your prayer in Scripture. Choose a passage or verse relevant to your current journey. Read, meditate, and reflect on its significance. | 10 minutes |
| Personal Supplication | Engage in personal prayer, presenting your needs, desires, and concerns to God. Express gratitude, seek guidance, and ask for strength in facing daily challenges. | 15 minutes |
| Reflective Silence | Allow moments of silence for listening. That is a part of prayer. So, let the quiet moments deepen your experience with God, inviting insights and understanding into your heart. | 10 minutes |
| Meditative Prayer | Engage in meditative prayer, focusing on a specific attribute of God, such as love, wisdom, or peace. Or consider practicing Lectio Divina. | 15 minutes |
| Intercession | Dedicate time for intercessory prayer, lifting up the needs of others, your community, and the world. Pray for healing, peace, and divine intervention. | 15 minutes |
| Journaling | Journal your gratitude, noting moments of thankfulness throughout the day. Keep a record of your spiritual journey, reminding you how God is at work in your life. | 10 minutes |
| Reflection and Commitment | Reflect on your actions and thoughts, seek forgiveness where needed, and renew your commitment to spiritual growth. | 20 minutes |
I know for a fact that the next time I fast, I will create a more structured prayer routine for that time. It will help me, and you, be more consistent and committed to our spiritual goals while fasting and praying. This next step can help with that too.
Create a Quiet and Devotional Atmosphere:
The next step that we can do to pray and fast well, is to create a quiet and devotional atmosphere. We mentioned earlier how we are not to pray and fast in order to be seen by others. In that same passage of the Sermon on the Mount, Jesus says,
But when you pray, go into your room, close the door and pray to your Father, who is unseen. Then your Father, who sees what is done in secret, will reward you.”
Matthew 6:6
We pray and fast because God commands us and we want to seek and experience Him. Not because we seek the applause of others. Having a quiet, devotional, and private spot helps us keep our priorities on seeking God. So, here are some practical tips for creating a peaceful and conducive environment,
- Designate a quiet space
- Remove distractions
- Utilize soft lighting
- Incorporate comfortable seating
- Utilize Christian music
- Include Inspirational and Religious art
- Maintain a journal
- Keep it clean and tidy
These practical tips will help you create an atmosphere where you can focus on seeking the Lord while praying and fasting. Which brings us to the next point.
Seek God’s Guidance:
The sixth step in praying and fasting biblically is to seek God’s guidance. While was exploring instances of fasting in the Bible I found it interesting that in the Old Testament people most often fasted during times of crisis. But in the New Testament, they fasted primarily to seek God’s guidance.
Acts 13:2-3 tells the story of how the early Church prayed and fasted when making important decisions. It reads,
While they were worshiping the Lord and fasting, the Holy Spirit said, “Set apart for me Barnabas and Saul for the work to which I have called them.” So after they had fasted and prayed, they placed their hands on them and sent them off.
Acts 13:2-3
The early Church was seeking GOd’s wisdom on who to send to share the gospel with Gentiles. The answer came while they were praying and fasting. So, during major life decisions we can pray and fast and seek God’s guidance and direction.
Express Humility:
The seventh step in Biblical prayer and fasting is to express humility. Remember, we are seeking to encounter the living God. Often, we pray and fast during times of crisis or decision making.
The New Testament author James reminds us, “Humble yourselves before the Lord, and he will lift you up.” No matter what we are going through or experiencing, if we humble ourselves before the Lord, He will lift us up.
Recall that prayer and fasting is an outward expression of inward humility. We are not truly praying or fasting if we are not humble in spirit. Humility is the key to genuine and Biblical prayer and fasting.
Be Persistent:
Though, not only are we to be humble, but also persistent. Sometimes we pray and fast because we’ve reached a point where we don’t know what to do anymore. It’s almost like a last ditch effort for help from God. That’s not what it should be, but often what it is.
In those moments of desperation we are called to be persistent. Jesus shares a story in Luke of woman who persistently asks this unjust judge for justice. Finally, he gives it to her. Jesus’ point is that God will grant us justice quickly, but in the meantime we are to be persistent.
If you are confused about whether prayer really changes things or not, that’s okay. I want to encourage you to read this article. It addresses what exactly prayer changes and what it doesn’t.
And if you are still waiting for a prayer to be answered or you feel your prayers are going unanswered. I understand, I’ve been there and know your pain. So, check out this article that tells you exactly how to respond to unanswered prayer.
Combine Corporate and Personal Prayer:
The eighth step on the journey of prayer and fasting is to combine corporate and personal prayer and fasting. All throughout the Bible there are instances where people prayed and fasted together in groups, from small church communities to entire nations.
One instance is found in the book of Acts. It tells the story of the early Christian Church who gathered together after the release of a few of them from prison to pray for confidence and boldness in preaching the gospel. It reads,
On their release, Peter and John went back to their own people and reported all that the chief priests and the elders had said to them.
When they heard this, they raised their voices together in prayer to God. “Sovereign Lord,” they said, “you made the heavens and the earth and the sea, and everything in them. You spoke by the Holy Spirit through the mouth of your servant, our father David:
“‘Why do the nations rage
and the peoples plot in vain?
The kings of the earth rise up
and the rulers band together
against the Lord
and against his anointed one.’Indeed Herod and Pontius Pilate met together with the Gentiles and the people of Israel in this city to conspire against your holy servant Jesus, whom you anointed. They did what your power and will had decided beforehand should happen.
Now, Lord, consider their threats and enable your servants to speak your word with great boldness. Stretch out your hand to heal and perform signs and wonders through the name of your holy servant Jesus.”
After they prayed, the place where they were meeting was shaken. And they were all filled with the Holy Spirit and spoke the word of God boldly.
Acts 4:23-31
Praying together as a Church community has great personal and spiritual benefit. Both for individuals within the Church and the Church as a whole. It strengthens the unity within the Church and binds them together in one purpose and one accord.
Maintain a Grateful Heart:
The tenth step to praying and fasting well is to maintain a grateful heart. It’s easy to wallow in self-pity or pain over our circumstances when praying and fasting. After all, they are part of the reason we are praying and fasting in the first place. However, we must maintain a grateful heart.
Paul encourages the church in Philippi to combine prayer with thanksgiving. He writes,
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Philippians 4:6-7
Yes, we often pray and fast during times of crisis, seeking God’s will and guidance on how to handle these situations or other major decisions we face. But our eyes should remain focused on Jesus and the power of the gospel. Not the circumstances around us.
That is why we must maintain a grateful heart. But it is also what makes this next step so important.
Stay Vigilant:
The eleventh step to praying and fasting biblically is to remain vigilant. When we enter an intentional time of voluntarily praying and fasting, seeking God, we will be attacked by the enemy.
Mark 14:38 encourages believers to stay vigilant and pray during times of testing and trial. Let me tell you, breakfast never smelled so good, then when I was fasting from it.
At church on Sundays we typically have donuts. Which I rarely smell on a normal Sunday. But the days I was fasting I could smell them down the hallway. My stomach growled so loudly, I’m surprised no one said anything.
That’s called temptation. When we fast and pray the enemy is going to tempt us. He’s going to come after us. He’s going to attack us. So, we must remain vigilant and seek the Holy Spirit’s strength to overcome temptation.
Now, when you finish four fast, which we’ll discuss how to do in a moment, you might give a sight of relief. Let your guard down, because you’ve successfully fasted. But Satan will attack you then too. Trust me, I know. Dependence on God should not stop when our fast does.
After all, the goal, remember, is to become more like Christ and encounter Him.
Break the Fast with Thanksgiving:
The final step to praying and fasting Biblically is to break our fast with thanksgiving. We ought to thank God for the growth we’ve experienced and the blessings we have from Him. Most importantly, though, we ought to thank God for the gospel.
I remember the first time I had breakfast after my fast, I prayed over it. Something I never do with breakfast. But I was grateful for the food God provided, the tasted, and the opportunity to enjoy eating it with God.
And guess what it was?
A bowl of Honey Nut Cheerios.
My point is that we should be grateful for God’s provision, protection, and His working in and through our lives and time of fasting and prayer.
What to Do While Praying and Fasting
Now, that we’ve covered the steps of fasting and praying, let’s discuss what to do while we fast and pray. Some of these, we’ve touched on earlier, but they are worth repeating. Biblically, these are the reasons people sought God through prayer and fasting and what they did while doing so,
Self-Denial:
Engaging in self-denial during prayer and fasting involves intentionally abstaining from things that make us comfortable or happy. This forces us to redirect our focus to our true source of comfort and joy, Jesus. Through self-denial, we take up the cross and follow Jesus, growing in humility and obedience to God.
Confession of Sin:
Confessing our sins during prayer and fasting is vital. It acknowledges our sinfulness and mistakes and seeks forgiveness from the only One who can save us from our sins. This offers us the opportunity for a renewed, personal, and unique relationship and encounter with God.
Reading of the Scriptures:
Reading the Bible during prayer and fasting provides us with a source of spiritual truth and wisdom. The Holy Spirit, God Himself, uses His word to teach us truth, offer wisdom and guidance, and correct any misunderstandings we may have. We can encounter God by experiencing the Bible.
Prayer:
Prayer is a vital part of fasting. It ought to be the first thing that takes the place of the thing that we are fasting from. Through prayer, we are able to boldly approach the throne of God. Remember, prayer and fasting is about drawing near to God, and prayer is how we communicate with Him.
Seek God’s Will:
Many people throughout the Bible actively sought God’s will during prayer and fasting. It provides us an opportunity to surrender to God’s divine plan and purpose. We grow in Christlikeness by praying, “Not my will, but Yours be done.” We place ourselves in a place of complete trust and surrender to God.
Express Grief:
Often times grief is expressed through prayer and fasting. It provides a safe and sacred space to bring God our sorrows, burdens, and pain. The Holy Spirit is our Comforter. Through prayer and fasting we seek solace and healing, knowing that one day all will be made right.
Seek Deliverance or Protection:
Lastly, people in the BIble sought deliverance or protection during their times of fasting and praying. We place our trust in God, trusting that He will intervene in the midst of our trying circumstances. He is our Rock and our Shield. Our ever present help in time of need.
| To Do While Praying and Fasting | Not to Do While Praying and Fasting |
|---|---|
| Self-Denial | Indulgence in Worldly Pleasures |
| Confession of Sin | Fasting without Spiritual Intent |
| Reading of the Scriptures | Harboring Resentment or Grudges |
| Prayer | Excessive Busyness |
| Seek God’s Will | Ignoring Acts of Kindness |
| Express Grief | Neglecting Regular Prayer TIme |
| Seek Deliverance or Protection |
What NOT to Do While Praying and Fasting
Now that we’ve seen what to do while praying and fasting, let’s discuss what NOT to do.
Indulgence in Worldly Pleasures:
Avoid the temptation to fill this new free time with worldly pleasures or distractions. It is a time of prayer and fasting, not a time for a nap (I’m guilty of this one) or an extra TV show. Instead, we ought to focus on things that will aid our spiritual growth.
Excessive Busyness:
This one is similar to the first, but we should also avoid overwhelming ourselves with busyness and distractions. Instead, we ought to slow down and focus on our relationship with God. We can create a balance that allows for both productivity and spiritual growth.
Ignoring Acts of Kindness:
Refuse to neglect simple, random acts of kindness and compassion towards others. Prayer and fasting is not just about you and your journey with God. It gives us an opportunity to extend God’s love to those who need it. We get to illustrate the gospel at work in and through our lives.
Neglecting Regular Prayer Times:
Honestly, though I prayed more while I was fasting, I neglected my regular time with God I had previously,. Why? Because I already spent time with God. That is wrong! Avoid neglecting your regular time with God. Instead, make an effort to uphold your time with God during prayer and fasting.
Fasting without Spiritual Intent:
Fasting without the goal of spiritual growth is not really Biblical fasting at all. It’s merely physical exercise. So, approach fasting with the clear goal of becoming more like Christ, seeking guidance, connection, and growth in your relationship with God.
Harboring Resentment or Grudges:
Lastly, steer clear of harboring grudges or resentment and gossiping about others. Fasting and prayer is a time of forgiveness and reconciliation. It is a time to promote and encourage having a deeper, closer, and more meaningful relationship with God.
Answering Common Questions about Prayer and Fasting
Why should I incorporate fasting into my prayer life?
Absolutely! Fasting is a great thing to incorporate into your prayer life at times. It serves as a way of expressing your inward humility and dependence on God.
What is the biblical basis for prayer and fasting?
There are many passages in the Bible that discuss prayer and fasting. Jesus Himself, prayed and fasted on a regular and consistent basis. Jesus fasted before starting His earthly ministry, and would frequently withdraw from the crowds to pray.
How do I choose the right type of fast for my spiritual journey?
Choose a fast that aligns with your spiritual goals and fits your lifestyle. It needs to be a sacrifice (self-denial), but not debilitating. Be sure to take your health needs into account as well. Consider, talking with your doctor or spiritual advisor before beginning a fast for the first time.
Can I still work or carry out my daily activities while fasting?
Yes, choose a method that allows you to continue your daily activities and routine. You can adjust the length and intensity to fit your needs. For example, when I fasted from breakfast it did not change my day to day life, it just made me really ready for lunch.
What should I pray for during a fasting period?
You can pray for specific needs or burdens that you have. You can seek guidance or direction for your life or ministry. Or simply to become more like Christ. Pray for what God is placing on your heart at the moment.
How often should I engage in prayer and fasting?
Well, it varies. Some Christians follow a Church Calendar with set fasting days and periods. Others, may fast once a year. We should pray without ceasing. But when you fast and pray together will vary.
How do I deal with physical challenges like hunger or fatigue during a fast?
Stay hydrated, prioritize nutritious foods during non-fasting hours, and manage energy levels with adequate rest and moderate physical activity.
What spiritual benefits can I expect from prayer and fasting?
Spiritual benefits can include a greater awareness of God’s providence and provision, resulting in a deeper personal and unique relationship with God. As well as, spiritual growth in living and loving more like Christ.
How can I maintain the spiritual growth and insights gained during a fast in my daily life?
Sustain an active prayer life. Prayer is vital to the Christian life. So, continue to pray and read the Bible, applying the lessons you’ve learned into your everyday life.
Is it okay to seek guidance from a spiritual leader or mentor during a fast?
Yes, seeking guidance can offer support, wisdom, and accountability during your fast, which can make it a more rewarding and beneficial experience.
