meditation

Mental Health Monday – Meditation-Lite

Standard

Before I share some of my thoughts and suggestions, I’d like to inform readers that I am not a meditation teacher; I only know things that I’ve practiced in classes and what I’ve been taught as well as what seems to work with me. I have done centering prayer a few times, which I find hard to do for any length of time. Last week, for five days, I joined a Mindful Writing Challenge, which began with a five minute meditation that then proceeded to a writing exercise. I really enjoyed how this made me feel. It calmed me; it set my writing time as definitive; it motivated me to get something on the page. And it was consistent. I’ve used similar breath work from a prayer retreat to settle me in before bed. These are what I’m sharing with you with one or two links.

If you have any reason that you can’t do these breathing techniques or stretching, consult your doctor. You do not want to start ANY exercise program (even if it seems minimal) without checking with your health care professional.

I also want to remind readers that it really is okay to simply sit in silence for five to ten minutes. That’s enough for a recharge.

It’s okay to listen to music.

It’s okay to listen to the rain.

It’s okay to just breathe.

Find your center.

I’ll include the link at the end, but my new Spotify playlist dropped this morning, and it has a few musical selections, some with lyrics, some with only music that may help to calm your mind and let yourself go deeper or simply rest.

Try it out. Keep what works; ignore what doesn’t.

This is a 5 minute video with Elena Cheung. Sometimes it’s not the activity, but the person helping you with it. I played this one, and I really like Elena’s voice and personality. That may seem shallow, but if the person you’re hearing is creating stress for you (through no fault of their own), it’s not going to decrease your stress. Do your own googling to find what you like and what you’re comfortable with.

Another breathing style I learned on retreat is a simple Inhale-Exhale saying the words (prayer), Accept (inhale), Surrender (exhale). My teenage daughter was having a really bad day, and I breathed this with her, and it really did a lot to settle her down so she could get ready for bed.

A new one I learned last week is 4-4-8 technique. Breathe through your nose. Inhale for a count of 4, hold for a count of 4, exhale for a count of 8.

Sit in a chair with your back straight. Breathe deeply. Inhale slowly. Hold the breath. Exhale slowly. Do this for five to ten minutes.

Spotify Playlist for Meditation and Calming

Again, do what works for you, and leave the rest.

Sundays in Lent – Wednesday of Holy Week

Standard

Today’s journal prompt comes from the Liturgical Press publication, Daily Reflections for Lent: Not by Bread Alone 2018 by Michelle Francl-Donnay:

Her meditation for Saturday, March 24:

“As the long season of Lent turns toward Holy Week and Easter, stop with G-d to take stock of where you have been. Where has your heart been opened? What Scriptures have spoken to you most clearly? What are you still clinging to that you wish to leave behind?”

Sundays in Lent – Tuesday of Holy Week

Standard

In you, O Lord, I take refuge; 

let me never be put to shame. 

In your justice rescue me, and deliver me; 

incline your ear to me, and save me.

​I will sing of your salvation.

Psalm 71:1-2

I’m sure I’ve mentioned this responsorial psalm before. It was one of the first that I randomly read when I began to visit the church. It holds a special place in my heart, and was one of the things that saved me from crisis.

Meditate on these two verses, and while you are with G-d, see how they apply to your life, and your relationship with Him.

Sundays in Lent – 5th Tuesday

Standard

​

Wait for the Lord; be strong; be stouthearted, and wait for the Lord! Ps 27 (26):14

Psalm 102 (or Psalm 17) R. O Lord, hear my prayer, and let my cry come to you.


Meditate on these two verses. What are they saying to you? The second one was something I found comfort in at the beginning of my journey towards Christ. It still feels melancholy to me. Is it that way to you or does it feel differently?

Sundays in Lent – 4th Tuesday

Standard

Reading: John 5:1-16

“Do you want to be well?”

“Rise, take up your mat, and walk.”

When I began visiting church I hadn’t realized that it was during Lent. I had a vague notion since it was right before Easter, but I wasn’t marking my days by the litrugical calendar as I do now.
One of the things I really love about history is that it’s historical. It happened. And for religious history, being Jewish, not only did it happen there, but it happened first. I’ve always been enthralled by my connection to the chosen people.

I remember reading for the first time about the discovery of the five porticos and how it was the place – the pool of Bethesda. I didn’t know the significance, but whatever had happened, happened there, and there existed.

I wasn’t told in words to take up my mat, but when I felt the words’ meaning, I was changed.

Read about the pool and the history. What are your meditations on this place, and your own healing?

Sundays in Lent – 3rd Tuesday

Standard

Read the Psalm for today’s readings and meditate on what it is saying and asking of you by way of compassion and kindness. I think that we all could use more of both in our lives, and this psalm is perfect for a reminder of that, and a way to include G-d in how you go about your day with more kindness and compassion.

Psalm 25

Remember your mercies, O Lord.

Your ways, O LORD, make known to me;
teach me your paths,
Guide me in your truth and teach me,
for you are God my savior.

R. Remember your mercies, O Lord.

Remember that your compassion, O LORD,
and your kindness are from of old.
In your kindness remember me,
because of your goodness, O LORD.

R. Remember your mercies, O Lord.

Good and upright is the LORD;
thus he shows sinners the way.
He guides the humble to justice,
he teaches the humble his way.

R. Remember your mercies, O Lord.

Sundays in Lent – 1st Thursday

Standard

Use this photo collage to meditate on your Lenten experience. Draw or photograph your own inspirational photo to carry with you on your Lenten journey. I chose to put together five selections to represent the natural world, which is where I draw upon much of my spiritual inspirations. Whether or not I’m physically in the natural world, I can easily find it in my phone or kindle’s camera as well as in a variety places on the internet. Use what’s available to you to find your way and pray.

All of these photos were taken in Northern Ireland. (c)2018