PraXis Challenge, Week 2: The Heart

Welcome to the PraXis Wellness Challenge, Week 2. This week’s theme is the heart.


To the ancients, the heart was the center of our physical, emotional, and spiritual being. Intuition (knowing without thinking) occurred in the heart, not the brain. The heart pumped out the thoughts of the mind just as it pumps blood. The heart was also the primary organ of spiritual perception. But like the physical heart that can suffer from fatty foods, the heart of the soul could get sick and clogged with toxic feelings, thoughts, and spirits. 

So, “Keep your heart with all vigilance, for from it flow the springs of life.” – Proverbs 4:23

The Session

Intro, reflect on the theme, offer a prayer or intention. – 5 minutes

Anyone who wishes to read may raise their hand.

Ephesians 1:17-21      
17 I pray that the God of our Lord Jesus Christ, 
the Father of glory, 
may give you a spirit of wisdom and revelation as you come to know him, 
18 so that, 
with the eyes of your heart enlightened, 
you may know what is the hope to which he has called you, 
what are the riches of his glorious inheritance among the saints, 
19 and what is the immeasurable greatness of his power for us who believe, according to the working of his great power.
20 God put this power to work in Christ when he raised him from the dead 
and seated him at his right hand in the heavenly places
21 far above all rule and authority and power and dominion, 
and above every name that is named, 
not only in this age 
but also in the age to come.

Rise and go to your mat or prayer rug

Lectio Divina [more on lectio divina here]

Ezekiel 36:26
I will give you a new heart and put a new spirit in you; I will remove from you your heart of stone and give you a heart of flesh.

Somatic prayer – [Sanctified yoga] 20 minutes


3 Breathe into the heart, palms together at chest
4 Sun Salutations

Mountain, 4 breaths
3 Triangle, 4 static breaths
Forward fold
Straight back, 1/2 rise
Up Dog
Down Dog
Left foot forward lunge

3 Warrior I, 4 static breaths
Up Dog
Down Dog
Right foot lunge into Warrior I
3 Warrior I, 4 static breaths

Up Dog
Down Dog
Child, 4 static breaths
3 Cat/Cow
Down Dog

Lower down to the floor, chest down
3 Cobra, 4 static breaths

Turn to right side, then onto back
3 Boat pose, 4 static breaths
3 upward plant, 4 static breaths
3 Bridge series
hug knees
Legs extended straight up
hug knees

Repose, relaxation pose, 12 or more breaths

Come back to our seats

Noetic prayer – [Centering prayer] 20 minutes, [more on centering prayer here]

Bell rings

Open eyes: Shared silence 1 minute


Psalm 51 1:15
Create in me a clean heart
A Psalm of David, when the prophet Nathan came to him,
after David had lain with Bathsheba.

1 Have mercy on me, O God,
according to your steadfast love;
according to your abundant mercy
blot out my transgressions.
2 Wash me thoroughly from my iniquity,
and cleanse me from my sin.
3 For I know my transgressions,
and my sin is ever before me.
4 Against you, you alone, have I sinned,
and done what is evil in your sight,
so that you are justified in your sentence
and blameless when you pass judgment.
5 Indeed, I was born guilty,
a sinner when my mother conceived me.
6 You desire truth in the inward being;
therefore teach me wisdom in my secret heart.
7 Purge me with hyssop, and I shall be clean;
wash me, and I shall be whiter than snow.
8 Let me hear joy and gladness;
let the bones that you have crushed rejoice.
9 Hide your face from my sins,
and blot out all my iniquities.
10 Create in me a clean heart, O God,
and put a new and right spirit within me.
11 Do not cast me away from your presence,
and do not take your holy spirit from me.
12 Restore to me the joy of your salvation,
and sustain in me a willing spirit.
13 Then I will teach transgressors your ways,
and sinners will return to you.
14 Deliver me from bloodshed, O God,
O God of my salvation,
and my tongue will sing aloud of your deliverance.
15 O Lord, open my lips,
and my mouth will declare your praise.

Depart and Retire to the table – 30 minutes

Diet Challenge: Week 2 – expand the plant-based diet
Try to expand your plant-based to at least two or three days this week. Meal suggestions below.

Chia Brown Rice Coconut Bowl RECIPE
Kale Salad RECIPE 
Spring Roll Noodle Bowl RECIPE
Roasted Chickpeas RECIPE

Here is a link to the Mayo Clinic and a podcast below about plant-based diets and a healthy heart.

Session Links

Tuesday, Sept 28, 6:30 pm EST
Join Zoom Meeting

Wednesday, Sept 29, 6:30 pm EST
Join Zoom Meeting

Friday, Oct 1, 10 am EST
Join Zoom Meeting

Published by Cornelius Swart

Master in Public and Pastoral Leadership Fitness and Wellness Coach in Training 200 RYT Yoga Instructor (former journalist)

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