Time: < 30 Minutes
STEP 1: Think about how much time you’ve spent in the last week or longer praying or meditating. Then determine how much time you’d like to do so over the next 7 days. Also determine how you’d like to spend that time. Do you want to study? Write down your thoughts? Pray? Sit quietly? The more details you have, the more prepared you will be for the upcoming day. Your answers to these questions and thoughts can and should evolve and develop over time. What helped you one day might not be what will help you the next day—your journey will be a winding road and your adaptability will reveal your inner strength.
STEP 2: Record the time you’ll spend and what you’ll be doing on your phone calendar and set an alert for 15-45 minutes beforehand each day. That way you can get prepared and adjust your schedule accordingly to make this time for yourself.
STEP 3: When the time arrives get up and move to your preferred area to pray/meditate. Sit quietly and focus on five deep diaphragmatic breaths. Breathe from your stomach, not your chest as that increases anxiety. If you are new to diaphragmatic breathing, simply place one hand on your stomach and the other on your chest. As you breathe, focus on keeping the hand on your chest still, while feeling the hand on your stomach rise and fall with your breath.
STEP 4: Focus your mind– prayer, study, quiet, journaling, etc. Give yourself at least 10-15 minutes a day dedicated on your preferred method of focus.
