← Back to Begin in the heart

1. 0:00 · Opening

   Welcome. Wherever you are in the world, at this moment others are joining you.

   Let your body settle in a way that is comfortable and upright. Close your eyes if you like.

2. 0:24 · Arriving in the body

   Take one slower breath in… and let it go.

   Let your attention come down into the body. Notice the weight of you, resting on what holds you.

   Feel your feet… your legs… your lower back.

   Notice your belly. Is it held, or soft? No need to change it. Just notice.

   Your chest… your shoulders… your hands.

   Your jaw, your face, around the eyes.

   Where is there tension? Where is there ease?

   And now, more broadly: how are you, right now? Tired, restless, heavy, light, anxious, content? Whatever it is, it is simply what is here.

3. 2:35 · Welcoming

   Adapted from the Welcoming Prayer as taught by Cynthia Bourgeault.

   Choose whatever feels strongest in you now — a tightness, a worry, a sadness, even a pleasant buzz.

   Don't go into the story about it. Find where it lives in the body, and let your attention sink in there.

   Stay with the sensation itself. Not fixing it. Not explaining it. Just being present.

   Now, gently, inwardly, greet it by name. “Welcome, fear.” “Welcome, tiredness.” Whatever it is.

   We are welcoming what we feel inside — not the outside situation that stirred it.

   Welcome… welcome… welcome.

   There's no hurry. Most of the work is simply staying and welcoming.

   When you sense it beginning to soften by itself, you can let it go — just for this moment.

   Quietly: “I let go of this…” and name it.

   And if it helps: I let go of needing to feel safe… needing to be liked… needing to be in control… needing this moment to be different.

4. 5:56 · Centring prayer: resting in the heart

   Adapted from Centering Prayer as taught by Thomas Keating and Contemplative Outreach.

   Now let your attention settle gently in the centre of the chest, in the heart.

   For this last part, choose one short word, of one or two syllables, as a sign of your consent to the presence of the Divine within you: perhaps Love, or Peace, or God, or another word that is sacred to you.

   Once you have chosen it, keep the same word for the whole of this time. There is no need to search for a better one.

   Now, very gently, let the word arise inwardly, as softly as a feather. Let it rest silently in the heart. If it helps, let it move with the breath. If not, simply let it be there.

   This is not about thinking the word over and over, or about trying to feel anything. It is simply consenting, being open to the one Spirit that dwells in the heart of all.

   When you notice you have drifted into thoughts, plans, feelings or sounds, that's normal. Simply return, ever so gently, to your sacred word, and to the heart.

   Each gentle return is the practice itself.

   Now let the word go, and rest in the quiet.

5. 10:20 · Close

   Rest a moment longer in the quiet.

   As you return to your day — or your night — may you carry a little of this welcome with you.

   Thank you for joining.

Adapted from the Welcoming Prayer, developed by Mary Mrozowski and taught by Cynthia Bourgeault, and from Centering Prayer as taught by Thomas Keating and Contemplative Outreach.