Quick and Easy Mindfulness Moment

I’ve always struggled with meditation. I like to think it’s because my mind has an excellent work ethic. It never stops doing its job, even when I want it to. Being mindful is almost as difficult, since it requires a slowing down of sorts. Can you relate?

Fortunately, I’ve recently discovered a gem of a method that settles me in the moment while giving my brain something to do. I wish I could say it was my idea, but it’s not.

I’m reading a book called Mindful Silence: The Heart of Christian Contemplation by Phileena Heuertz. In it she suggests an exercise using Psalm 46:10, “Be still, and know that I am God.” Heuertz credits this exercise to Fr Richard Rohr; I credit it to her. Its intent is to prepare you to let go—let go of your connection to the conscious world and prepare you to settle into a state of mindful meditation.

This exercise leads me to calmness and mindfulness while gently directing my brain to settle and find peace. It usually takes me about five minutes.

First, sit or lay in a quiet place where you will not be disturbed. Close your eyes, and if you are as easily distracted as I am, use ear plugs.

Say or think, “Be still and know that I am God.”

Contemplate this while you take a few, slow breaths.

Say or think, “Be still and know that I am.”

Contemplate this while you take a few, slow breaths.

Say or think, “Be still and know.”

Contemplate this while you take a few, slow breaths.

Say or think, “Be still.”

Contemplate this while you take a few, slow breaths.

Say or think, “Be.”

Contemplate this while you take a few, slow breaths.

I like to finish by saying or thinking the complete phrase one more time: “Be still, and know that I am God.”

That’s it! You can choose to continue in the moment and practice contemplative mindfulness or not. Often it feels so good to let go of the ties to my earthly distractions that I linger in this state of peace.

If you find this helpful and want to learn more, I suggest visiting gravitycenter.com/practice/be-still or reading Phileena Heuertz’s book, Mindful Silence: The Heart of Christian Contemplation. She and her husband also offer spiritual retreats at Gravity, a Center for Contemplative Activism.

Mary Morton

Mary Morton holds a BS degree in English and a minor in Journalism, studying at both Utah State University and the University of Kentucky. She is a graduate of the Author Academy, Carnegie Center for Writing and Literacy in Lexington, Kentucky and has been published in Baby Bug magazine and various adult periodicals. She is a member of Soul Care Community's Steering Committee, and her hope is that, through her writing, someone, even one person, will be led to seek a closer relationship with the Lord. When she is not writing, she is out being walked by her three rescued greyhounds, making costumes for her grandkids' school plays, or volunteering wherever she is needed.

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