Prayer Of The Heart Meditation

Allow yourself to have this moment without thinking about what you did before or what you have to do next.

Remind yourself that you deserve to take time to relax,

Disconnect,

Heal.

You deserve this moment.

Start by slowly looking around the room,

Noticing the objects,

The colors,

The shapes,

The textures,

Allow yourself to just notice what your attention is drawn to.

Be open and courteous and notice without judgment.

Connect with the environment and just acknowledge that you are safe right now.

If it feels comfortable for you,

Close your eyes and slowly become aware of the weight of your body and the surface beneath you.

Feel the support of the surface beneath you.

Allow yourself to drop even more into it.

Let it hold you.

Notice any sounds around you with curiosity and openness.

Allow the sounds to come to you without chasing them and start becoming aware of your breath,

The expansion and the contraction of your breath.

And you don't have to change it or analyze it,

Just allow it to be as it is.

Now gently bring your awareness to your heart,

The center of your chest.

Breathe into this space as if your heart itself is breathing,

Expanding with each inhale and relaxing with each exhale.

Feel warmth in your heart and connect with the qualities of openness,

Of curiosity,

Gentleness,

Softness and compassion,

All the qualities that reside in your heart.

As you continue breathing softly into your heart,

Silently repeat these words,

May my heart be open,

May I be filled with peace,

May I feel love and compassion,

May I be filled with softness.

Allow these words to resonate in your heart with each breath.

If you feel inclined,

Place one or both hands over your heart to deepen your connection.

And be open to whatever you're experiencing right now,

There's no right or wrong way to feel,

Whatever you're feeling,

It's okay.

Now let go of the words,

The affirmations and just sit in silence.

Simply breathe and be with the sensations in your heart.

And imagine this space in your heart as vast and endless,

Like an inner sanctuary of love.

And if it feels good,

Feel connected to a higher presence,

A divine love that is both within you and all around you.

Allow yourself to rest here in the quiet presence of your heart.

Slowly start coming back to your body,

Notice the surface beneath you,

The contact of your body with the surface beneath you.

Sit back and allow it to hold you.

Become aware of your breath and the movement of your body.

When you feel ready,

Open your eyes if they were closed and become aware of the environment,

Noticing the room around you.

Celebrate yourself for taking the time to sit,

Meditate and be in silence.