This is an offered quiet time practice that I use myself, day-to-day. It’s a 3-5 minute practice of sitting quietly with some small support with the reading below. Consider giving it a try. Consider sitting longer if this is familiar to a practice you currently utilize.

The Practice:

Give your mind one object to focus on that will bring you into the present moment. This could be your breath, your heartbeat, or a simple affirmation to repeat.

Let go of your concern for what will happen later, whether that be stress over preparing a meal with family, an upcoming meeting for work, the unfinished project deadlines and tasks. Take a deep breath in, soaking in the present moment. As you exhale, let go of the fear for your future, your children’s future, the world’s future.

Take a deep breath in, allowing yourself to feel gratitude for the air you breathe. As you exhale, let go of regret for decisions you made yesterday, earlier in the week, earlier in your life, things you’ve said that you wish you could take back. Let the thoughts that keep your mind in the past slip through your fingers.

Let your breath be the only object of your mind, your thinking, and simply focus on it and feel it in your body.

Every time you notice a thought overtaking your effort, every time you notice a feeling come up, acknowledge it and then let it go, and return your focus to your breathing.

Prepare a timer on your phone for 3-5 minutes. 

As you start the timer, begin the silence with a simple, audible prayer in preparation,

“Be still and know that I am God.” Say this prayer a few times to settle in.

Focus on your breath, your heartbeat, or a short affirmation for the duration of your time (3-5 minutes).

When the timer ends, quietly say the Lord’s Prayer and bow. 

Well done.

And with the stillness acquired during your sit, read the below passage. Let the words bless your soul and nourish you. Happy Thanksgiving.

May the sunshine of gratitude pierce the clouds of my mind,

May I feel alive, refreshed, and joyful for my life,

A life that was given to me and is full of wonder and beauty,

A life with family, a life with friends, a life with love, a life with hope,

May I remember that goodness exists, may it have its place at my table,

And may I find balance in myself by seeing this gift.