a simple tool - this will only take a minute - December 2024

The only way to quiet yourself...

...is to quiet yourself.

Emails, commercials and social media posts are all talking about the chaos of the Christmas season. But do they help you in the moment?

Instead of reading about chaos and the importance taking a moment to breathe, let's practice taking a moment to breathe.

Yes, all of you therapists and counselors, I mean you, too!

Also, I'm giving checkboxes here. There is something inherently soothing about checking things off a list. So, every time you complete an item, mentally check it off this list.

Spend one minute in the following exercise:

□ Inhale slowly, imagining the air coming in through your nose

□ Hold the air in your lungs for a few seconds

□ As you slowly exhale through pursed lips, imagine all of the air going out. It should sound like air being pushed out of an air mattress when it deflates. Keep pushing out the air until there isn't any left.

□ □ □ Repeat three times. Try the following meditation from Psalm 131:2a:

inhale "I have calmed..."

(hold)

exhale "...and quieted my soul"

That's all! If nothing else happens today, you accomplished the most important thing: You dedicated a full minute to you and Jesus through calming and quieting your soul.

December's practice: Take one minute each day to practice deep breathing with Jesus.