PMA Prayer:
A Gentle Daily Rhythm
Yes. You can hold these as two complementary forms of one practice:
Brief prayers through the day help Ross remember, soften, and return.
Longer quiet-time prayer lets Ross become more deeply established in Pure Mind Abiding, so that inner parts, feelings, and memories can be met in love rather than pushed away.
That is a very sound pattern. The short prayers are not “lesser” prayers. They are small returns to the same living presence. The longer prayer is not meant to force healing; it gives more room for the body, heart, and inner life to settle.
A trauma-sensitive spiritual practice is best shaped by safety, choice, pacing, trust, and self-respect. When a practice becomes too activating, grounding in the room, body sensations, breath, sight, and touch is often wiser than trying to go deeper.
- A less-formal day-to-day way to pray
The most helpful daily prayer need not sound formal, lofty, or polished.
It can sound like Ross speaking honestly to Pure Mind, to God, to Jesus, to Love, or to the quiet goodness already present.
The tone matters more than the elegance of the words.
A useful inner tone is:
Slow.
Unforced.
Honest.
Kind.
Not trying to become special.
Not trying to make pain disappear.
Simply returning.
How long?
There are four useful lengths.
| Practice length | Best use | Simple aim |
| 5–10 seconds | A sudden stress, transition, irritation, fear | Remember Pure Mind |
| 20–40 seconds | Before a call, task, meal, conversation, or difficult choice | Soften and re-orient |
| 1–3 minutes | When emotion is present but manageable | Recognize, embrace, bless |
| 8–20 minutes | Quiet morning, evening, or healing time | Establish Pure Mind Abiding |
The most important thing is not duration. It is whether the practice leaves Ross a little more present, respectful, grounded, and able to take one wise next step.
Pace
Let the words move about as slowly as a calm exhale.
A helpful rhythm is:
Say one short line.
Pause.
Feel the body.
Say the next line.
Pause again.
For example:
“Pure Mind is here.”
Pause.
“There is fear here.”
Pause.
“Please abide with me.”
Pause.
“May I be safe.”
There is no need to repeat phrases many times. One honest saying can be enough.
Voice: silent, whispered, or spoken?
All three can be useful.
Silent prayer
Best for public places, waiting rooms, conversations, bedtime, or meditation.
“Pure Mind.”
“Fear is here.”
“Abide with me.”
Whispered prayer
Useful when Ross needs a little more warmth, reassurance, or embodied contact.
A quiet whisper can make the practice feel more personal:
“Ross, go gently.”
“You are here now.”
“Pure Mind is holding you.”
Soft spoken prayer
Useful when alone, especially if Ross feels frozen, emotionally distant, or caught in old inner criticism.
The voice should be low, calm, and companionable—not commanding.
“Ross, there is nothing to prove right now.”
“This body may take its time.”
“Pure Mind is calmly abiding with this life.”
The body’s part in prayer
The body does not need to be perfectly relaxed before prayer begins.
Ross can begin exactly where he is.
Useful simple positions include:
- Sitting with both feet supported.
- Resting one hand over the heart or upper chest.
- Placing a hand gently over the belly.
- Leaning back against a chair.
- Standing near a window and looking outward.
- Walking slowly, one phrase per few steps.
- Resting in bed with eyes open or softly lowered.
For difficult moments, it may help to include one small body anchor:
“Feet on the floor.”
“Chair beneath me.”
“Hand on heart.”
“Breathing out slowly.”
“This room, this day.”
Prayer, breathing exercises, meditation, gentle movement, quiet music, and time in nature are all among the calming practices identified by the U.S. National Center for PTSD for managing stress reactions.
A simple daily prayer formula
A natural Pure Mind Abiding rhythm could be:
Arrive
“Ross is here.”
Recognize
“There is fear,” or “There is tiredness,” or “There is a hard moment.”
Abide
“Pure Mind, abide with me.”
Bless
“May I be safe, gentle, and well.”
Return
“One breath. One step. This day.”
This is simple enough to use many times without becoming mechanical.
Self-love as non-abandonment
Ross does not need to force himself to feel great affection toward himself before beginning.
A more grounded definition of self-love is:
Self-love means Ross does not abandon himself in a difficult moment.
It can sound like:
“Ross is having a hard time.”
“Ross deserves care.”
“This feeling is not all that Ross is.”
“Ross can go slowly.”
“Ross will stay with himself.”
As self-respect grows, love for others often becomes less anxious, less reactive, and more freely given—not because Ross is trying to become better than anyone, but because he is no longer treating himself as someone who must be pushed aside.
- Deep healing prayer for quiet time
The deeper practice is best done after Ross has first become at least somewhat settled in Pure Mind.
The order matters:
First establish safety and spaciousness.
Then invite only a small amount of what needs care.
Then return to Pure Mind and ordinary grounding.
Do not begin by searching for the hardest memory or most painful part.
Begin with the deeper truth:
“Pure Mind is the spacious potential.”
“Abiding is the gentle wisdom.”
“Ross does not need to go anywhere the body is not ready to go.”
A 12–15 minute Pure Mind Abiding healing prayer
- Arrive — about 1 minute
Sit comfortably. Keep the eyes open, lowered, or closed according to what feels most safe.
Feel the support beneath the body.
“Ross is here.”
“This is now.”
“The chair is holding Ross.”
“The floor is holding Ross.”
“Nothing needs to be solved in this minute.”
- Establish Pure Mind — 2 to 4 minutes
Let the breath be natural. There is no need to take large breaths.
“Pure Mind is here.”
“Pure Mind is spacious.”
“Pure Mind is not afraid of what Ross feels.”
“Ross rests in the gentle wisdom of abiding.”
“There is room for this life, just as it is.”
Stay here until there is even a small softening, steadiness, quietness, warmth, or willingness.
It does not have to be dramatic.
- Invite one part gently — 2 to 4 minutes
Do not call up the whole story. Invite only the part of Ross that needs to be known today.
“If there is a part of Ross that is tired, afraid, ashamed, lonely, or burdened, it may come only as close as feels safe.”
“It does not need to explain everything.”
“It does not need to prove its pain.”
“It may simply be here.”
Then use Gentle Noting:
“Fear.”
“Tightness.”
“Sadness.”
“Protecting.”
“Wanting safety.”
“Needing rest.”
- Bring the part into love — 3 to 5 minutes
This is the heart of the prayer.
“Pure Mind sees this part.”
“Gentle Heart receives this part.”
“Pure Love does not reject this part.”
“Nothing in Ross needs to be cast out.”
“This part has carried what it could.”
“This part may rest in love now.”
“It all belongs in LOVE.”
Then pause.
Do not try to make the part disappear. Let it receive a little less pressure.
- Bless and return — 1 to 2 minutes
“May this part be safe enough for today.”
“May Ross be patient with this body and heart.”
“May what has been carried alone be gently shared with love.”
“Pure Mind, calmly abiding, with what is.”
“Enough for today.”
Open the eyes fully. Look at three ordinary objects in the room. Feel the feet or hands. Take a sip of water or stand slowly if that feels good.
A deeper original healing prayer
Pure Mind, I come without needing to explain myself perfectly.
I bring the parts of Ross that have felt afraid, unseen, ashamed, burdened, or tired.
Let nothing be pushed away. Let nothing be forced forward.
May the frightened places know that they are not alone now.
May the hard-working protectors know they can rest for a moment.
May the younger places of Ross receive the respect, gentleness, and protection they have long needed.
Pure Mind, make room for all of this life.
Gentle Heart, receive what is tender.
Pure Love, hold what has been difficult to hold.
Let Ross remain in this present room, in this present body, in this present day.
Nothing needs to be fixed all at once.
It all belongs in LOVE.
Amen.
A Jesus-centered version
Jesus, I come as I am.
Stay near to the places in Ross that are frightened or tired.
Let your peace meet the places that have felt alone.
Let your kindness meet the places that have carried shame.
Let your strength meet the places that have had to work too hard to survive.
I do not ask that the past be denied.
I ask that it no longer be carried without love.
Jesus, help Ross remain here, in this room, in this breath, in this day.
Pure Mind, abide with Ross.
May the whole of Ross be gently gathered into love.
Amen.
- Can brief prayers through the day prepare for deeper Pure Mind Abiding later?
Yes. Very naturally.
Think of the short prayers as small openings in the day.
They keep Ross from having to wait until evening to remember himself. They create many small moments of returning from fear, hurry, self-criticism, or emotional contraction.
Then, later, the longer practice becomes less like starting from zero and more like entering a familiar inner room.
A helpful daily rhythm is:
Morning: Establish intention.
Daytime: Return briefly and often.
Evening: Abide more deeply.
Night: Rest without trying to solve life.
The day prayers may be only ten seconds:
“Pure Mind.”
“May I be safe.”
“Fear is here.”
“Please abide with me.”
That is enough.
You do not need to become fully absorbed in a meditative state each time. A brief remembering is already a form of practice.
- Quick-access prayers and brief meditations for the day
- Beginning the day
Use before checking the phone, news, messages, or responsibilities.
“Pure Mind is here.”
“May Ross begin gently.”
“May I be safe in this day.”
“Let the body soften.”
“Let the mind rest.”
“One day. One breath. One loving step.”
- When fear appears
“There is fear here.”
“Fear may be here; Pure Mind is here too.”
“May I be safe.”
“Ross can go slowly.”
“This body does not need to solve everything now.”
“Pure Mind, please abide with me.”
- When the body tightens or freezes
“Tightness.”
“Freezing.”
“Feet on the floor.”
“Ross is here now.”
“This room is here.”
“The body may take its time.”
“Enough for this breath.”
- Before a difficult conversation
“May I speak from a gentle heart.”
“May I listen without abandoning myself.”
“May I be truthful and kind.”
“Pure Mind before words.”
“One breath before response.”
- After criticism, rejection, or misunderstanding
“Hurt is here.”
“Ross does not need to decide his worth from this moment.”
“May Ross stay close to himself.”
“What is useful can be learned. What is unkind can be released.”
“Pure Mind, hold this hurt.”
- When sadness or grief arises
“Sadness is here.”
“Love has been touched.”
“May this heart be held gently.”
“Ross does not need to hurry grief.”
“It all belongs in LOVE.”
- When shame or self-criticism appears
“Judging.”
“Shame is here.”
“Ross is not the worst thing he has ever thought, felt, or done.”
“This moment needs kindness, not punishment.”
“May Ross be well and understood.”
- When pain or exhaustion is present
“Pain is here.”
“Tiredness is here.”
“This body deserves respect.”
“Ross may rest without earning it.”
“Pure Mind, calmly abiding with this body.”
“May there be one degree more ease.”
- When a difficult memory arises
“Remembering.”
“That was then; this is now.”
“Ross does not need to enter the whole memory.”
“Pure Mind is here.”
“The chair is here. The room is here.”
“Enough for today.”
- Before sleep
“Nothing more needs to be solved tonight.”
“Pure Mind, calmly abiding, with what is.”
“May this body rest.”
“May this heart be held in love.”
“Nothing to fix. Nothing to finish. Nothing left out. Rest.”
A very brief three-line prayer for almost any moment
“Pure Mind, I am here.”
“There is ___ here.”
“Please abide with me.”
For example:
“Pure Mind, I am here.”
“There is fear here.”
“Please abide with me.”
Or:
“Pure Mind, I am here.”
“There is tiredness here.”
“Please abide with me.”
Or:
“Pure Mind, I am here.”
“There is love here.”
“Please abide with me.”
One final gentle boundary
Deeper prayer should leave Ross feeling more accompanied, more grounded, or at least able to return to ordinary life.
If prayer begins to leave Ross repeatedly overwhelmed, unreal, disoriented, unable to settle afterward, or unable to return to daily functioning, the wise practice is to stop going deeper that day and return to simple grounding: eyes open, feel the chair, name the room, drink water, walk slowly, and seek trauma-informed professional support where needed. Grounding methods are specifically intended to help bring attention back to the relative safety of the present moment.
The deepest form of this practice is not intensity. It is gentle faithfulness:
Pure Mind is here.
Ross is here.
Love is here.
This moment can be met gently.
“LOVE is Everything”
Yes. I reviewed the corresponding section of Lesson Eleven, beginning with the movement into “certainty, power, and fulfillment” and continuing through its meditation, prayer, and return-to-life guidance. Here is an original-language summary of its meaning rather than a reproduction of the text.
- Provide less formal day-to-day prayer instructions as to how to verbalize and time, duration, pace, to include body sensations, tone of voice, silent or verbal etc. List all the helpful ways that this prayer can be practiced to gain the most benefit, love and self-love and understanding from it. Use your own creativity, knowing my preferences, and understanding that I first need to more fully love myself, which in turn will help me to love and value and respect others more. 2. Create very deep level healing prayers for the quiet time when deeper internal healing of my parts needs to be brought into pure minds, love and energy, unconditional love and energy, and how I can abide in the practice of open-hearted awareness, having been established in pure mind. 3. Thank you. Can I consider, through the day and my day-to-day activities, that I can have these brief meditations, and later when I have more time, I can become established in pure mind abiding prayer? 4. Also, is it possible through my day to briefly establish pure mind, may I be safe, pure mind, there is fear here, please abide with me. Give a list and categories of these brief meditations or prayers that are quickly accessible through my day period.