We often get tips for our bodies or our business at the start of each new year. But, what about tips for your soul? We're not talking goals, we're talking soul care. What makes your soul sing?

Below is a transformational tip that if you embrace this one habit this year, I believe your soul will indeed sing. I use the practice of a morning ritual in my own life and encourage you to as well.

Already have a morning ritual? Share it with me on social media! Tag me at @WhitRSimpson and show us how you're #ExploringPeace in your daily life. 

How to create a morning ritual:

Set aside a few minutes to ponder, what draws you nearer to God? Then make a list (journaling, savoring silence, reading, watching the sunrise, meditating on scripture, a healthy breakfast, practicing centering prayer, movement, etc.) and place that list in your planner, journal, beside your bed, or on your bathroom mirror (somewhere you will see it!).

Enjoy your morning ritual:

Once you have your inspiration, take action for your soul and enjoy it! Here's the tip: each morning dedicate the time you have set aside to one (or more than one) thing on your list. Whether you have 5 focused minutes (not every morning is slowly savored, I get it and remember the toddler days) or a slow and savory 75 minutes (on the best day ever of you being the only one to care for), enjoy YOUR morning ritual. Consistency is my key to a soul-filled morning ritual. Contrary to popular belief, there is no time limit required for drawing near to God and you do not need to do everything on your list at once (it may actually be better that you don't). For the benefit of your soul, choose to BE with your ritual rather than DO your ritual and start with just a few minutes at a time.

So what's my morning ritual look like? 

My morning ritual:
It feels important to share I'm not what some would call a "morning person" which is why I believe my morning ritual is so valuable to my soul. This time set apart helps ground me and enter in to a day with a heart and a body that is set on God and not how little I love mornings. 

Before my feet hit the floor, I explore a few simple yoga stretches and place my hands on my body for prayer. The normal morning hygiene routine takes place (Ayurvedic medicine has taught me about tongue scraping and I include this most days too, ever tried it?), then I cuddle into my prayer/meditation chair for either a few minutes of breath prayer, centering prayer, or a time of journaling (as an Enneagram 4, I like variety in my quiet time but I don't do all of these - I pick one). If it's a slow and savory morning, I include devotional and/or scripture reading. Note: while I prefer to draw out my mornings, many mornings are more hurried than others so this may take as few as 5 minutes, it's the intention of being present with God that is the focus of my morning ritual. Commit to pick one thing from your list and practice it daily, that's it.

Once I've enjoyed the quiet, I move from contemplation into some self-care action with prioritizing care of my physical body. Before bed, I try to prep my favorite green lemonade so I can sip on something good for my body first thing in the morning (my green lemonade recipe is lemon water with spearmint chlorophyll and green juice powder - it's an acquired taste and I love it now). A brisk walk does me good but it's true for me that my soul must be awake first. So while exercise is part of my day, it comes after my soul is awakened! Once I'm dressed and ready for the day, I visit the kitchen for two more important hydration elements. First, I brew my herbal tea then I blend my favorite smoothie (hemp protein, spinach, banana, frozen blueberries, frozen butternut squash, raw cacao, collagen, flax, chia, or whatever else I may have on hand). So yes, caring for my body is a vital part of my morning ritual.  With practice, these habits have become a soulful experience to start my day for spirit rather than chores I must check off my list.

What do you do for your soul in the mornings? 

Create a ritual of caring for your soul a few minutes at a time and you'll find encouragement to care for your self and grow in your spiritual practices in 2020. 

You need a pause.

That may sound presumptuous but the reason I write it is because well... it is especially true for me this time of year.
How about you?

You are entering the busiest time of the year, on top of your already busy life. There are meals to host, parties to attend, gifts to find, memories to share, and more. THESE ARE GOOD THINGS so please don't hear these words in the spirit of guilt or condemnation. What this means is... you're going to need a pause soon amidst the celebrations. It's okay to rest. You can not continue pouring into the world without also filling yourself up with rest and space for contemplation. Your soul needs pause. Your body needs pause. Your mind needs pause. And sometimes we need to be reminded, it's okay to rest. 

Need some ideas to help make space for a pause in your daily life?

Consider these:
- Turn off social media alerts on your phone to ease distraction and be more present in the days to come.
- Pick one day a week where you choose to log off and avoid screen time completely, savor some silence.
- Plan time in the new year to get away (want to join me on retreat in January in Nashville? - click here) for sabbath time apart from daily life.
- Practice some quiet and slow meditative and purposeful body movement (especially after a day of turkey or ham!) by going for a mindful walk or unrolling your yoga mat for meditative movement.
- Quiet your mind and start with 5 minutes a day of Centering Prayer, let that time grow with practice.

Pauses do not happen on accident. Even Jesus took naps! I hope you will make time to pause this season - your body and your spirit will thank you! 

Summer is winding down but the taste of summer doesn't have to leave you. One of my favorite drinks is a healthy, fizzy, flavorful treat called kombucha. Kombucha is a fermented tea and...I love it! It's good for my body and therefore, it's good for my soul. You can find kombucha in your local grocer (typically in the refrigerated produce section). My favorite store- bought flavor is GT's Trilogy Synergy.

However, my kombucha "habit" quickly became too expensive for our family's grocery budget. So about a year and a half ago, I began brewing my own kombucha at home. It's really not as intimidating as I imagined (I am working through my limiting beliefs about my abilities in the kitchen) and it is VERY inexpensive once you gather your supplies! I researched and read lots on kombucha before starting the process. One of my favorite online resources for all things food and health related is Wellness Mama. You can read how to brew your own tea and read more of those benefits at her blog. 

After my research, I traveled to my favorite tea shop in Nashville to pick up my first SCOBY (symbiotic culture of bacteria and yeast). I know, it sounds gross. But, it's magical! Your SCOBY is the key factor in the fermentation process. You want it to come from a reputable source to keep your brew safe! If you're near Nashville, High Garden Tea is a perfect place to grab your SCOBY and ask questions as they have master brewers on staff. They will even taste test your brew!

If you've read this much about my favorite tea, you're either already brewing your own or maybe you're interested in getting started with home brewing. So, I'm sharing my favorite flavor thus far on my brewing adventures...keep reading.

Once your first fermentation is complete (after about 7-10 days), you can flavor your tea and bottle it to create a soda style drink with a second ferment (this increases the fizziness and adding the flavor is amazing!).

So, here's my favorite summer flavor for my home brew.... Cherry-Limeade!

When ready for your second ferment (follow Wellness Mama's instructions to get to this point), remove your SCOBY and save one cup of liquid to store it until next use (I store my SCOBY in the fridge between brews).
Pour 1/4 cup fresh or bottled organic lime juice (I like Santa Cruz brand) and 3/4 cup fresh unsweetened tart cherry juice (I like R.W. Knudson) into your tea.
Use a ladle and a funnel to pour your flavored tea into your sealable bottles.
Seal and leave on the counter for 2-3 days at room temperature then refrigerate. 
CAUTION: Do not shake. It will explode! You may even want to open your bottles and test your second fermentation readiness over the sink or outside with a towel (spoken from experience).

ENJOY and savor summer with your homemade deliciously flavored cherry-limeade kombucha!

This past month has been turned upside down, full of surprises! Our family is moving back to the town where we built our first home (in the same county, not that far down the road). Everyone keeps saying, "I didn't know you were moving!" Guess what? We didn't know we were moving either! We weren't expecting it. We weren't planning it. Yet we are leaning in and very excited to settle in our new-to-us (100 year-old) home.

Since last month's blog post (which quite a few of you told me you've been using, yay!), I have had so many opportunities to practice mindfulness and not only while packing up our current home. Recently, my body has experienced some new health challenges which have pushed me to a place of discomfort and pain in my abdomen and pelvis. Mindfulness, breath work, my physical therapist, yoga, and naps have been my friend this past month. And amidst my self-discovery, I realized I have been mad at my body and my digestive system. I have been mad at myself for things over which I have no control (and some of which I do have control). It saddens me, I have not been kind and loving to myself.

In my teaching, I share lots of love. Love for those tight hamstrings, love for that achy back, love for wandering minds in meditation, love for yourself. In class today, one of my students from Rest Stop Ministries, repeated my words back to me when I could not model for her the full expression of a posture (due to my physical limitations). She looked right at me and reminded to send some of that love I teach to myself. Note to self: love yourself, all of yourself!

Is it hard for you to receive love sometimes? What about in certain parts of your body or with your body image? Do you throw love around like confetti to the rest of the world? Are you kinder to your neighbor or even that stranger than you are to yourself? Do you overlook the imperfections in someone else and then analyze your own imperfections? Do you see yourself as God sees you?

Friends, I am not perfect. You are not perfect. The one who loves us and created us, loves us like crazy. Yet our Creator did not create us to be flawless. We are perfectly imperfect, even when life is upside down and we forget to love ourselves!

Thank goodness God's love never lets go. Thank goodness when I spot the imperfections and the failings and the pain, God sees love and light and hope, upside down or not.

God sees creation.
God sees me.
​God sees you.
God sees love.

Do you? How will you love yourself today? 

By the way, yes that is me upside down in front of some local Lebanon Love! This amazing mural is on the side of one of my favorite boutiques in Lebanon, TN (around the corner from Bloom Yoga Studio). Iddy & Oscar's is a "Give Back Boutique" educating Kenyan orphans. If you have not yet strolled and shopped the Historic Lebanon Square, come visit us soon! 
​
#letlovefly
#loveoneanother
#loveyourself

For the past year, I have been writing. Actually, let me preface that - I have been writing since I learned to write! Recently, I found my first book which was bound by yarn, created in the shape of a panda bear's head (I collected stuffed panda bears as a kid and this book was ALL about pandas). I also uncovered boxes and boxes of journals in that purge, filled with pages and pages of thoughts, words, and even some poems. So, you could say writing has been part of my life for a very long time. It is one way I connect with God. And writing a published book that draws others closer to God has been a dream for many of those years (hint, hint!).

To the point of this post! For the past year, I have been writing a 40-day devotional for body and spirit. The seeds for this book idea were planted during my 500-Hour yoga teacher training with Holy Yoga Ministries. The idea kept growing to the point that I wrote the entire book before I ever shared it (although if you've been in any of my yoga classes in the past year, you've probably gotten a sneak peek without realizing it as I've shared some of the themes, scripture passages, yoga postures, and reflection questions with you!).

Then last summer while attending a writer's workshop at SoulFeast (a spiritual retreat hosted by Upper Room), I was nudged to submit a proposal for this project. Since summer is nearly here again, you can guess that this book has been many many months in the making. For the last couple of months, I have known we were moving forward yet certain details had to be in place in order to finalize and share. In that timeframe, I also submitted devotionals for the Disciplines 2017 publication. And finally, I can share with you that my 40-day devotional (title and details coming soon) will be published in 2017 by Upper Room Books! 

Honestly, my heart beats fast as I share this news with you. One reason for this is that when I submitted the proposal for the devotional, the publisher specifically asked me to include more about me - my stroke and brain surgery story and how that led me toward work fostering care of both body and spirit. It's vulnerable to tell your story. But I believe it is important. I will tell parts of (because all those journals would never fit in one book!) my own story to escort you on the journey of body and spirit and to encourage you to embrace your story, after all.......these are God's stories!

Another reason my heart beats fast is because our son has been sick for weeks with sinus problems - which usually seems simple to heal - yet he has had many allergic reactions to medicines and it has simply been a very slow journey toward wellness. His body is tired and worn out. My body is tired as his caregiver (my awesome Fitbit helps me see how well I've rested and when I've moved, lately both have been lacking) and yet it proves I am ecstatic and full of energy at the same time (elevated heart rate!).

Recently, my grandmother (who is almost 95 and slightly frustrated with her body - as she broke a shoulder and hip last month) told me she always wanted to be a writer and that she could not imagine anything more important to write about than the spiritual life with God. My heart beats fast as I honor my grandmother and lean in to writing a book that I hope will help you draw closer to God with the gift of your own body!

My heart beats fast because God uses the gift of our bodies to help us listen and embrace our journeys (no matter your stage of life).

If you've made it this far in the post, surely you have questions because this is a unique approach to a devotional and emphasizes holy listening with your body. It will include yoga postures, breath prayers, aromatherapy, scripture passages for lectio divina, and of course journaling questions (tools we often use in spiritual direction and yoga)! I truly look forward to sharing more details with you soon! In the meantime, I'll be putting finishing touches on the book, finalizing lots of tiny details that most do not realize take place in publishing (I surely didn't), and gaining hands on experience caring for our son - in body and spirit.

Thanks for allowing my heart to beat fast as I share the news that #IAmWriting with you today! If you want to stay in the loop on details of the book (and I hope you will - there will be freebies along the way), sign up for my monthly(ish) newsletter below. The Upper Room has been a formational part of my faith journey, I'm ecstatic to be part of the Upper Room family of writers and look forward to what is to come. Hope you'll join me on the journey.

Peace,
Whitney

Giving something up is thematic for many people across Christian tradition during the Lenten season. Yet for me, giving up has been less of my focus over the years. Traditionally, I have been more likely to add a spiritual practice during the season of Lent rather than take something away. And I now realize how much I have added over the years and how "doing it all" often blurs my ability to open my heart and soul. Let's be honest, fasting is hard.

Yet sometimes we need to strip away, let go, fast. Recently I have been in a season of "letting go" in regards to my sugar addiction. I now have a new perspective on giving up and am embracing it in the kitchen. I've been on a whole foods (Whole30) plan for the past several weeks that has stripped away many of the unnecessary extras that cause my body to experience brain fog, fatigue, and anxiety. It has taken several weeks to see the fruits of my work but my body (and  my soul) are thanking me for the new found clarity. And I must admit, it has taken me two rounds of this process to truly find the beauty in the letting go of my beloved sugar for a season!

I read the poem below this morning and in my reflection realized quickly that as I've let go of the extra sweeteners and not-so-natural flavorings (as well as the junk I had been feeding my body) my tastebuds can truly experience the flavor of food in new ways. We chew, we eat, we swallow. But, do we take the time to truly savor and taste? If we did, how could that change us? When we fast (not simply from food) we are invited to taste/feel/experience more deeply.

The poem is from St. Catherine of Siena, a Dominican nun, mystic and poet from Italy, who lived from 1347-1380. Her words speak to me on this journey of wellness, they remind me that God gave us the gift of food as more than nourishment, that we can see God in all things/people/situations, that our hearts and souls really do need to be fed. I hope her words offer your heart encouragement as well this Lenten season.

​How will you feed your soul this season? How could "giving up" actually give your heart more strength? Are you letting go of any specific foods or activities for Lent? How are you hoping to taste, smell, experience God? 

Give the Heart More Strength
(from Love Poems from God)

Herbs can help the body and give
the heart more strength
to love.

When my sight became clearer,
I could see auras around different foods.
and I now know — should I say this? --
that everything can sing.

The songs of fruits and grains will calm,
why not put them into yourself,
a new language you
will learn?

And just from touching life’s requirements
close to their source
will add grace to your
movements.

​More generous eyes we need.
The songs of light
will help
you.

Breath. We all have it. Right?

If you're reading these words, I can guarantee one thing, there is breath in your lungs.

There is plenty of scripture in the Bible that tells us our breath is a gift from God. Glance below and see if any of these stand out to you:

The Lord God formed the human from the topsoil of the fertile land and blew life’s breath into his nostrils. The human came to life.  - Genesis 2:7 (CEB)

The spirit of God has made me, and the breath of the Almighty gives me life.  - Job 33:4 (NRSV) 

Now He drew close enough to each of them that they could feel His breath. He breathed on them: “Welcome the Holy Spirit of the living God.”   - John 20:22 (Voice)

Nor is God served by human hands, as though he needed something, since he is the one who gives life, breath, and everything else. - Acts 17:25 (CEB)

Friends, God is the giver of the breath of life! It makes so much sense for us to use this gift as a constant way to commune with our creator. I stumbled upon using my own breath in a time of crisis in my life. A time when I had nothing and no one else to cling to, my breath was there and I began praying a breath prayer that affected me deeply. At the time, I didn't know this was an ancient practice. 

A breath prayer allows us to pray a simple and intimate repetitive prayer before God. This prayer form has been practiced in the church for millennia. It is a form of contemplative prayer linked to the simple rhythms of our breathing. 

Here is how it works: 
Breathe in, calling on a biblical name or image of God that is significant to you. 
Breathe out a simple God-given desire or longing of your heart. 

That's it! With the reminder that each breath is a gift from God, our prayer becomes an opportunity to abide in union with each and every breath, to “never stop praying” (1 Thessalonians 5:17). 

Breath Prayer examples:
Creator, shine on me
Abba, show yourself to me
Holy One, keep me true
Jesus, give me peace
Lord, here I am
Father, guide me
Messiah, heal my heart

You could also breathe in God's word as you follow along with your scripture reading this week. Consider Monday's passage of Mark 4:26-34. Breathe in the words of that parable for yourself today. You could pray:

Inhale: God, 
Exhale: Give me faith like a mustard seed

So, how does the thought of repetitive prayer strike you? What are the up sides and down sides of repetitive prayer? How might a breath prayer be shorthand for a longer prayer of your heart? 

A prayer for you this week:
With each breath I breathe, may his glorious, unlimited resources empower me with inner strength reminding me that Christ makes his home in my heart. May I have the insight to gain a glimpse, as all God’s people should, how wide, how long, how high, and how deep his love is for me. May I experience the love of Christ fill me just as air fills my lungs, though both are too great to understand fully. May each breath remind me of the fullness of life and the power that comes from my creator. Amen.  (Based on Ephesians 3:16-19)

God has given us a variety of senses. Last week, we listened for silence in and around our lives. This week, we'll use the gift of sight to pray. Vision is a gift that is often taken for granted. For those of us with healthy vision (well, at least with our glasses or contacts) our eyes can also be a distraction. You know this as you choose to keep your eyes on the road when driving - they roam easily and we all know that's not a safe environment for eyes to wander. Our eyes are active! That's one reason I often close my eyes when practicing yoga or seeking stillness, it lessens the distractions around me. Did you know that out of all the muscles in our bodies, the muscles that control our eyes are the most active? 

Take advantage of closing your eyes to seek stillness whenever it seems right. But, this week, let's also put the gift of those eye muscles to use! You'll find Luke 7:1-10 in our scripture reflection list. A simple search on this passage allowed me to stumble on the artwork of Paolo Veronese. And, I had to start a board for "Art & Scripture" on Pinterest to save this link and return later for reflection.

Select an image or use the example above. Consider the image before and/or after you read the scripture. What does the artist capture with color and emotion? How does the image make you feel when you gaze upon it? What do you notice with your eyes that you may have missed in reading the scripture. Does viewing this art deepen your appreciation for the passage? How so?

Maybe your gifts aren't quite the same as Paolo's (maybe they are, and if so I would love to see your art!). No matter your gifts, I believe those of us with the gift of sight (did you know that approximately 285 million people in our world today have a visual impairment?), can use our eyes to see and notice God around us each day! 

What if...we not only gaze at someone else's interpretation but also used the gift of the eyes to capture our own prayers this week? 

Consider selecting a verse of scripture to take out in to the world and capture what may speak to you as you ponder the verse with your phone's camera. What does the scripture evoke in you and where do you see that come to life around you? What do you notice that connects back to a passage you've read - on that has meaning and purpose to you? 

Once your image is captured, consider how it speaks God's word back to you? What do you notice in your image that you may not have noticed before you captured the photo?

My friend, Kasey Hitt, wrote an article recently on praying with a camera at the Guideposts Blog. Whether you capture or create your own images, allow her post to spark ideas for you as you pray with your eyes. 

Detailed art, professional photographs or casual snapshots, allow God to use the gift of your eyes. Open your eyes to see God's activity all around you. Where will you find God? How will God speak to you?

If you've stumbled here for the first time, welcome! On Mondays through this Fall, I'm posting a list of scriptures for reflection as well as a different way to pray each week. Pray one scripture or pray them all, this is simply an invitation to journey deeper as we explore God's peace together. Click here to find out more and join us on the journey.

Peace, Whitney

Silence. Did she say silence!? 

Not sure about you, but when I cry out to God, I have a tendency to use my own words for many situations. "Lord, hear my prayer....." You can fill in the blank.  And while speaking our prayers is indeed a spiritual practice, this week invites a different approach.

As you settle in to read scripture this week, prepare you heart and mind with a deep breath and a few moments of silence before you even begin. Read the scripture at least twice and then...silence. What do you hear? No, I don't mean your cell phone or the distractions outside your window. What does the scripture say to you today as you rest silently with God. No reason to set a timer (unless you need that accountability, you can start with a minimum of 5 minutes and try not jump up to check your messages when your mind wanders - as it likely will). Just breathe deep and come back to a word from the scripture if you need an anchor or centering point for your silence. We are human, find grace for yourself in this practice. 

By the way, this is not a "hurry up and check it off your list" spiritual practice. Savor the silence in your quiet time and begin to notice how you may be able to incorporate silence in to various parts of your day. Consider: incorporating times of silence in the car by clicking off the radio or podcast, have your morning coffee or lunch break alone outdoors in nature, complete the chores of your household as a silent prayer of service. Does intentional silence in these scenarios help you listen for God? 

Practicing silence does not necessarily mean there is no noise around you. Instead, practicing silence means letting go of the noise and restlessness in our lives. Befriending silence means drawing nearer to God and listening so that we may be refilled by God. The gift of silence is not simply for ourselves but for those around us as well. What noise can you let go of this week?

At least one day this week, your challenge is to be intentional about finding silence as you listen for God. Begin with silence before and after your scripture readings and then carry the gift of silence into other areas of your life. How is silence easy? How is it hard?

How does silence refuel your soul? How is God speaking to you in the silence?