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. 

During my spiritual direction practicum work almost ten years ago (I still can’t believe how quickly time passes as we age, can you?), I was introduced to St. Ignation (1491-1556) and the Prayer of Examen as a daily spiritual exercise. I first learned of this practice in a Companions for Christ study series but had not embraced the practice as my own discipline. 

Now a decade later, I find my day is almost incomplete without this daily ritual. Why, you ask? Like no other spiritual practice, it invites me to notice God’s activity - in all aspects of my life. By pausing and taking a few moments at the end of each day to reflect and notice those moments I’ve either felt near or far from God, some patterns begin to emerge. Ignition spirituality invites us to notice both consolation (when we feel drawn toward God, inspired, connected, fulfilled) and desolation (when we feel far away from God, drained, disconnected, turned inward). 

As I look back in my planner (where I log in just a few words my daily reflections), I begin to notice themes. I notice those “close to God” moments often become repetitive. For instance, “I felt close to God today while leading yoga & meditation class” or “in nature walking with my spouse” or “during a soul talk with a friend” that day. I may have felt far away from God when I “failed to be present with a friend” or was “juggling too many hats” or “overwhelmed by caregiving” that day.

This ancient practice is one that St. Ignatius encouraged the Jesuits to practice twice daily (both at noon and at the end of the day). While I have found that once a day (at the end of the day) works best for my life, you may wish to explore it more often as done historically or even simply once a week. Below, I’ll share my own “once a day” method for examining my life with God and an additional step I've added to the ancient practice.

This example is how the Prayer of Examen has manifested in my own life. I’ve made it a simple practice by using symbols in my planner and write only words or phrases. I find that if I have expectations for myself of journaling long paragraphs, I do not follow through with this practice on a regular basis. Some people reflect with these questions in silent prayer only without writing it down. However, I find that reflecting on paper allows me to notice patterns and themes in my life with God. The concept is simple, no matter how it’s structured. Ignatius invites us to become aware of God’s presence, review our day with gratitude, and commune with God as we look ahead to each new day of noticing our near and far away moments. I’ve added a step to this prayer practice to remind me that spirituality is an embodied journey. So, I also name one way in which I’ve cared for my body and soul to draw nearer to God that day - on purpose. The last step has become a vital one to help me move beyond spirituality as a concept in my mind and embody it with my whole self.

My practice looks like this:

Embodied Examen Prayer
Up Arrow: When did I feel close to God today (a moment of consolation)?
Down Arrow: When did I feel far away from God today (a moment of desolation)?
Smiley Face: What moment am I most grateful for today?
Heart: What is the prayer of my heart, for what would I like to pray to God about from today? (Note: this may be something already named from the day, or something entirely different)
Stick Person: What did I do to care for my body and soul to draw nearer to God on purpose today?

As I write this to share with you during Holy Week, I’m reminded of the emotional highs and lows of journeying with Christ. Ignation spirituality invites us into an ancient practice of noticing - the highs and the lows. This practice is as powerful today as it was hundreds of years ago for the Jesuits. If you’re intrigued with this ancient practice, why not explore this prayer during Holy Week? If you want to read more on Ignitian Spirituality, I’ve linked a couple of books from some of my favorite teachers. The second book offers wonderful insight on sharing this practice with others - including the children in your life. This practice is easily adaptable to be shared with small groups or around the dinner table with your family. How will you practice the Examen? 

Inner Compass by Margaret Silf
Sleeping with Bread by the Linns

May you discover God in the consolation and desolation and be reminded of God's nearness this Holy Week!

In the past week I have had multiple conversations about prayer labyrinths and how prayerfully walking these over the years (some indoors, some outdoors) has shaped my faith journey. One conversation arose in a spiritual direction session, another after a yoga class with a student, and another at a meeting with a colleague. I find it interesting how God nudges me to return to the ways I best listen and hear when life feels distracted or I begin to feel distant. Labyrinth walk soon anyone? I am grateful for the reminder that this ancient prayer practice helps draw me nearer. So, I thought I would share this overview for those of you who aren't familiar with labyrinths and invite you to discover one near you (keep reading).

What is a Labyrinth?

For Millenia, pilgrimages to holy sites have been part of the Christian tradition. However, when a pilgrimage was not possible, the discipline of this spiritual journey was found on the labyrinth as a symbolic prayer walk.  By walking the labyrinth today, we are rediscovering a long-forgotten tradition found in various traditions and forms around the world.  While labyrinths have a history that can be traced back thousands of years and to a variety of religions, their beginning origin is unknown. No matter the style of the labyrinth, structurally, it has only one path so there are no tricks and no dead ends. The path winds throughout and becomes a mirror for where we are in our lives, each on a journey. Walk it with an open heart and mind as you allow God to touch your sorrows and release your joy, allowing your soul to sing.

What a Labyrinth is Not?

It is important to keep in mind that a labyrinth is not a maze. A maze is designed to confuse you, a cognitive puzzle (mazes only entered our world’s culture about 600 years ago). A labyrinth has only one path that leads to the center, designed to easily find your way making space for prayer and meditation.

Why Walk the Labyrinth?  

The labyrinth offers a sacred and stable space to focus your attention and listen to your soul. It is a wonderful place to pray. However, the experience is different for everyone because each of us brings different raw material to the labyrinth.  As with any spiritual discipline or prayer practice, we bring our unique beliefs, hopes, dreams, history, and longing of the soul. Leave behind what may not serve you as you journey toward union with God in quiet reflection.

How Do I Walk the Labyrinth?  

Try to not have expectations, simply enter into the journey and use your senses to move your body forward in prayer.  Before you walk, quiet your mind and become aware of your breath. Ground your feet and let go of any expectations. Simply have an open mind and do what feels natural. You may wish to choose a prayer, centering word, or phrase to avoid a wandering mind. Some find simply focusing on their breath helps them remain in the present. Allow yourself to find the pace your body wants to move forward (skip, dance, or walk very slowly). Those going in on the path will meet those coming out. You may "pass" people or step to your right and let others step around you. Do what feels natural.  Afterward, you may wish to sit quietly and reflect, journal, create, or simply give thanks. You may find the following three stages helpful for your walk:

• Releasing (Purgation) – As you enter, release and let go of the details of your life. The circular path inward cleanses and quiets you as it leads you in.
• Receiving (Illumination) – Once you arrive in the center, stay as long as you like for meditation and prayer abiding in Christ.  Receive whatever it is God has for you and do not be disappointed if that is simply space.
• Returning (Union) – As you exit, follow the same path out of the center as you join in union with God.  The unwinding path integrates and empowers you as you take whatever you may have received back out into the world.

Find a Labyrinth Near You:
Click here to visit the World-Wide Labyrinth Locator. Note, not all labyrinths are posted at this website. You may also wish to do a simple search on the internet for locations in your area.

The above information was created and compiled by Whitney R. Simpson from the research of Lauren Artress using her guides, "Walking A Sacred Path” and “The Sacred Path Companion” as well as the Grace Cathedral Website. If using this information as a guide for others, please note these resources and also cite this post at www.ExploringPeace.com/blog.

At the conclusion of our group spiritual direction session today, I shared a song by Gungor. It's one of my favorites to ponder, pray, and move with on my yoga mat. "Late Have I Loved You" was released in February of 2010 so it has been around for a bit (although not nearly as long as the original). It's a beautiful interpretation of St. Augustine of Hippo's ancient poem/prayer that speaks of his religious conversion.
​
​Interestingly enough, I discovered this poem the month before the song was released. I remember this only because I posted about it on my blog over 7 years ago.

You can read Gungor's interpretation of Augustine's prayer below. How does this poem/prayer/song speak to you on your spiritual journey? 

"Late Have I Loved You"

Late have I loved you,
O Beauty so ancient,
so new

Late have I loved you
you were within me, but I was outside you
it was there that I searched for you
it was there that I searched for you

Late have I loved you,
O Beauty so ancient, so new.
you were here with me
but I was not with You
it was there that you found me
it was there that you found me

You called and you shouted,
you broke through my deafness.
You flashed and you shone,
dispelled my blindness.
You breathed your fragrance on me
You breathed your fragrance on me
Late have I loved you

I drew in your breath
I keep on breathing
I've tasted I’ve seen
And now I want more
You breathed your fragrance on me
You breathed your fragrance on me
Late have I loved you

Walking a labyrinth offers a sacred and stable space to focus your attention and listen to your soul.  This ancient walking style of meditation is sometimes referred to as a prayer walk and can serve as a powerful tool for transformation. It's one of my favorite ways to pray (I say that a lot, don't I?!).  If this style of praying is new to you and you live in the Nashville area, why not join me? This Thursday at noon, I'll be leading a labyrinth walk at Donelson Heights UMC. Click here to let me know you'll join me!    
                                                   
What is a Labyrinth?

For Millenia, pilgrimages to holy sites have been part of the Christian tradition. However, when a pilgrimage was not possible, the discipline of this spiritual journey was found on the labyrinth as a symbolic prayer walk.  By walking the labyrinth today, we are rediscovering a long-forgotten tradition found in various traditions and forms around the world.  While labyrinths have a history that can be traced back thousands of years, their beginning origin is unknown. No matter the style of the labyrinth, structurally, it has only one path so there are no tricks and no dead ends. The path winds throughout and becomes a mirror for where we are in our lives, each on a journey. Walk it with an open heart and mind as you allow God to touch your sorrows and release your joy, allowing your soul to sing.

What a Labyrinth is Not?

It is important to keep in mind that a labyrinth is not a maze. A maze is designed to confuse you, a cognitive puzzle (mazes only entered our world’s culture about 600 years ago). A labyrinth has only one path that leads to the center, designed to easily find your way making space for prayer and meditation.

Why Walk the Labyrinth?  

The labyrinth offers a sacred and stable space to focus your attention and listen to your soul. It is a wonderful place to pray. However, the experience is different for everyone because each of us brings different raw material to the labyrinth.  As with any spiritual discipline or prayer practice, we bring our unique beliefs, hopes, dreams, history, and longing of the soul. Leave behind what may not serve you as you journey toward union with God in quiet reflection.

How Do I Walk the Labyrinth?  

Try to not have expectations, simply enter into the journey and use your senses to move your body forward in prayer.  Before you walk, quiet your mind and become aware of your breath. Ground your feet and let go of any expectations. Simply have an open mind and do what feels natural. You may wish to choose a prayer, centering word, or phrase to avoid a wandering mind. Some find simply focusing on their breath helps them remain in the present. Allow yourself to find the pace your body wants to move forward (skip, dance, or walk very slowly). Those going in on the path will meet those coming out. You may "pass" people or step to your right and let others step around you. Do what feels natural.  Afterward, you may wish to sit quietly and reflect, journal, create, or simply give thanks. You may find the following three stages helpful for your walk:

• Releasing (Purgation) – As you enter, release and let go of the details of your life. The circular path inward cleanses and quiets you as it leads you in.
• Receiving (Illumination) – Once you arrive in the center, stay as long as you like for meditation and prayer abiding in Christ.  Receive whatever it is God has for you and do not be disappointed if that is simply space.
• Returning (Union) – As you exit, follow the same path out of the center as you join in union with God.  The unwinding path integrates and empowers you as you take whatever you may have received back out into the world.

The above information was compiled from the research of Lauren Artress using her guides, "Walking A Sacred Path” and “A Sacred Path Companion” as well as the Grace Cathedral Website.

If you've stumbled here for the first time, welcome! Since this summer, I've posted a short list of scriptures for weekly 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 through a variety of prayer styles. 

And while this is the last week of this series, you can click here to discover more of the prayer practices we've explored together!

Quite possibly, Lectio Divina might just be my favorite way to pray in this season. I know I say that a lot. So, maybe I don't have a favorite way to pray. But, I really like pondering and chewing on scripture. That is the art of Lectio Divina.

Latin for spiritual or holy reading, Lectio Divina is an ancient prayer practice that allows us to listen for God’s activity using scripture. This style of prayer lets us listen with an open heart for God’s activity in our life today as we connect to God through the written word. Lectio Divina focuses on the formational reading of scripture rather than the informational reading to gain knowledge about God’s word.  While both are important processes, this art is seen as a more personal way to interact with the word of God.

Lectio Divina is an ancient monastic practice that has been modernized by academia with consecutive steps to the process that were likely not defined when it was practiced in the 6th century. For this reason, you'll find varying outlines for the practice in books and across the internet. For all practical purposes, the steps are the same and the process is simply an invitation to enter in to a time of conversation and contemplation. You'll read, reflect, respond and rest in God's word.

For those of us who enjoy Bible study, it can be challenging to set down your commentaries and highlighters and simply settle in with God's word with this style of prayer and listening. Yet the rewards have been evident for me as I experience both big and small glimpses of hope and encouragement for how God speaks today through the ancient text of the Bible. Don't come with expectations, just come and listen.

Here is a simple overview of Lectio Divina you can explore this week:

Read, Reflect, Respond, Rest

• Prepare yourself to listen by inviting God to speak to you through the Scripture.
• Read: Read the designated passage through once, consider reading it aloud.
• Reflect: Read the passage again, slowly. As you read, listen for the word or phrase that draws your attention. Reflect on how this word or phrase speaks to you today.
• Respond: Read the scripture again, slowly. Respond with what you hear in God’s word today. How does it make you feel? Is there an invitation for your body, mind, or spirit in the Scripture today?
• Rest: Rest in the word, giving thanks for any insight or imagery you may have received. Enjoy being in God’s presence.

If you've stumbled here for the first time, welcome! On Mondays through this Fall, I'm posting a short list of scriptures for weekly 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 through a variety of prayer styles. Click here to find out more and join us on the journey.

Peace, Whitney

Praying the Hours is a practice that has been practiced by more than just monks! This biblical practice is modeled throughout scripture. We know the story of Daniel bing thrown into the den with the lions because he refused to stop praying multiple times each day. Right?

So what does Praying the Hours look like for you today? There are some great modern resources for Praying the Hours (including The Divine Hours and A Book of Hours). However, pausing at a specific time to be with God really does not require anything more than your presence and willingness to pray.

For me, Praying the Hours looks like setting an alarm on my phone at certain times of the day. The alarm beeps and I'm reminded to pause - wherever I am -  and pray. That pause may include praying a specific prayer, reading scripture, or simply finding quiet and stillness. 

This week, consider Praying the Hours by finding a specific time (or times) that you commit to pausing for prayer. And then, simply pray.

If you've stumbled here for the first time, welcome! On Mondays through this Fall, I'm posting a short list of scriptures for weekly 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 through a variety of prayer styles. Click here to find out more and join us on the journey.

Peace, Whitney

To tell you the truth, I've always loved beads! But in the last few years, my appreciation has grown as I began using them in my prayer life. A couple of years ago, I discovered a little book called A Bead and A Prayer by Kristen Vincent (click here to read my post on discovering protestant prayer beads). That is where I learned that the modern English word “bead” is derived from the Anglo-Saxon “bede,” meaning “prayer.” And just like that, my love for beads grew exponentially!

Today, I am sharing just a few tips I learned from Kristen and her husband Max (you can click here to see their site and dive in a little deeper). I had a chance to connect with them both at SoulFeast this summer at Lake Junaluska in North Carolina. I really enjoyed meeting the faces behind their work and hearing how others use prayer beads in their life during their workshop.

One thing you should remember, prayer beads are simply a tool for more focused prayer. There is nothing special about the beads, although they can quickly become special as you spend time in prayer with your set.

Also, there is not a right or wrong way to pray with beads. Some people pray for a person with each bead and others say specific prayers to accompany the beads. Some read scripture and then reflect with beads in hand or pray as it relates to the passage with each bead. For me, I most enjoy simply holding the beads as I read or pray - as an anchor - to remind myself that my intention during that time is to be with God. 

Finally, whether or not you have a set of prayer beads at home, you can explore praying with beads! Pick up a simple beaded bracelet or keychain (a starting/ stopping bead is helpful if you don't have a set of prayer beads but not required if you're simply holding the beads), you may be surprised with what you have around the house. And, if you're feeling crafty, or curious, Kristen has instructions and a great model for praying with beads on her site (click here to learn how to make your own prayer beads). And yes, there is also an online store where you can discover beads already made or kits to assemble on your own!

I hope you'll plan to spend time this week exploring beads and see how they may impact your quiet time. My prayer beads are either on my nightstand or near my chair where I pray and write. And as today's passage reminds me, while I may often struggle being present, sometimes all I need is a simple reminder to do what is right. 

My prayer beads remind me to slow down and talk with God.

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)