When offered with presence and sincerity, the practice of prayer can reveal the source of what your heart most deeply longs for—the loving essence of who you are.

Ask him again

For I have found that every heart

Will get what it prays for most.

– Hafiz

Perhaps without naming it as prayer, in times of great need and distress you may already spontaneously experience the act of doing so. For instance, you might find yourself saying something like, “Oh please, oh please” as you call out for relief from pain, for someone to take care of you, for help for a loved one, for a way to avoid great loss.

If so, I invite you to investigate your experience of prayer through mindful inquiry, asking yourself questions such as: What is the immediate feeling that gave rise to my prayer? What am I praying for? Whom or what am I praying to? The more aware you become of how you pray spontaneously, the more you might open to a more intentional practice.

Below are some guidelines I offer my students for deepening their inquiry:

1. Posture for prayer: You might begin by asking yourself, If I bring my palms together at my heart, do I feel connected with my sincerity and openness? What happens if I close my eyes? If I bow my head? Find out whether these traditional supports for prayer serve you. If they don’t, explore what other positions or gestures feel the most conducive to openheartedness.

2. Arriving: Even when you’re in the thick of very strong emotion, it’s possible and valuable to pause and establish a sense of prayerful presence. After you’ve assumed whatever posture most suits you, allow yourself to come into stillness, then take a few long and full breaths to collect your attention. After a while, as your breath resumes its natural rhythm, take some moments to relax any obvious tension in your body. Feel yourself here, now, with the intention to pray.

3. Listening: With the intention of fully contacting your felt experience, bring a listening attention to your heart, and to whatever in your life feels most difficult right now. It might be a recent or impending loss, or a situation that summons hurt, confusion, doubt or fear. As if watching a movie, focus on the frame of the film that’s most emotionally painful. Be aware of the felt sense in your body—in your throat, chest, belly and elsewhere. Where are your feelings the strongest? Take your time, allowing yourself to fully contact your vulnerability and pain.

You might even imagine that you could inhabit the most vulnerable place within you, feeling it intimately from the inside. If it could express itself, what would it communicate? Buried inside the pain, what does this part of you want or need most? Is it to be seen and understood? Loved? Accepted? Safe? Is your longing directed toward a certain person or spiritual figure? Do you long to be held by your mother? Recognized and approved of by your father? Healed or protected by God? Whatever the need, let yourself listen to it, feel it, and open to its intensity.

4. Expressing Your Prayer: With a silent or whispered prayer, call out for the love, understanding, protection or acceptance you long for. You might find yourself saying, “Please, may I be better, kinder, and more worthy.” Or you might direct your prayer to another person or being: “Daddy, please don’t leave me.” “Mommy, please help me.” “God, take care of my daughter, please, please, let her be okay.” You might feel separate from someone and call out his or her name, saying, “Please love me, please love me.” You might long for your heart to awaken and call out to the bodhisattva of compassion (Kwan-yin), “Please, may this heart open and be free.”

As you express your prayer in words, while staying in direct contact with your vulnerability and felt sense of longing, your prayer will continue to deepen. Say your prayer several times with all the sincerity of your heart. Find out what happens if you give yourself totally to feeling and expressing your longing.

5. Embodying Prayer: Often our particular want or longing isn’t the full expression of what we actually desire. Similarly, the object of our longing, the person we call on for love or protection, may not offer what we truly need. Rather, these are portals to a deeper experience, an opening to a deeper source.

As you feel your wants and longing, ask yourself, “What is the experience I yearn for? If I got what I wanted, what would it feel like?”

Use you imagination to find out. If you want a particular person to love you, visualize that person hugging you and looking at you with unconditional love. Then, let go of any image of that person and feel inwardly that you are being bathed in love. If you want to feel safe, imagine that you are entirely surrounded by a protective presence, and really feel that peace and ease filling your every cell. Whatever you’re longing for, explore what it would be like to experience its pure essence as a felt sense in your body, heart and mind. Finally, discover what happens when you surrender into this experience, when you become the love or peace that you’re longing for.

6. Throughout the Day: While your formal exploration of prayer can create the grounds for weaving shorter prayers into your life, remembering to pray in the midst of daily activities can help you become aligned with the kindness and wisdom of your heart. Here are some suggestions

• >> At the beginning of the day, set your intention by asking yourself, What situations, emotions, or reactions might be a signal to pray?
• >> Before praying, take a moment to pause, breathe and relax. While it is helpful to become still, there’s no need to assume a particular posture.
• >> Pay attention to your body and heart, contacting the felt sense of your emotions. What are you most longing for? What most matters in this moment, and in your life, to open to—to feel and trust?
• >> Mentally whisper your prayer. The words might come spontaneously, or you might express a prayer you’ve already discovered that’s alive and meaningful to you.

Adapted from True Refuge (January 2013)

Enjoy this talk on Finding Freedom in Difficult Moments:

~

Hafiz poems and excerpts are from Daniel Ladinsky’s Penguin publications The Gift, Poems by Hafiz © copyright 1999, and I Heard God Laughing, Poems of Hope and Joy © copyright 1996 & 2006. Reprinted by permission of the author.

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Ed: Lynn Hasselberger