Like all habits, it takes time to let go and identify new steps toward living well. Over four weeks, these Small Steps from Deacon Tammy Devine guide you through the following practices — Noticing, Intention, Presence, Peace — to help you “NIPP” the holiday stress and let your light shine.
Week One: Noticing
In the rush from one thing to another, rarely do we pause and notice. This week, begin a silence practice. Consider when and where you will practice. Set a peaceful alarm to remind you when it’s time to begin. For one minute, sit in a quiet place and simply be. Allow your thoughts to come and go, acknowledge them as they come, and gently release them. This practice encourages you to be in touch with your inner self, which is a practice that goes by the wayside when we’re busy in our daily exchange of giving and doing. Tip: For a longer practice, try this 9-minute Quieting Your Body guided meditation.
Ask yourself or journal:
- After my minute of silence, what did I hear, see, smell, taste?
- What emotions did I feel?
Week Two: Intention
Building on your noticing, this week set an intention. Consider what prevents you from being your best self. In what area do you desire change? For example, maybe you desire to slow your pace, or start your day with prayer. Reflect on what gets in the way of that desire. It may be a thought process, a habit, or a family belief. Design your intention with clear small steps.
Ask yourself or journal:
- My path forward is…
- The steps I will take to get there are…
- I might need to let go of…
- What obstacles might I encounter?
- Who will support me?
Week Three: Presence
Take note of when you feel focused and most mindful or self-compassionate. Attend to those times that are more challenging. Offer yourself grace. Stop and notice, practice a minute of silence. Remind yourself of your intention and allow thoughts that draw you into the past or future to float away. The present is a gift. Practice being present.
Ask yourself or journal:
- When I stopped, what did I notice?
- What surprised me in my noticing was…
- I felt gratitude in _______ part of my body.
Week Four: Peace
This is a season that too often finds us out of breath, stressed, and robbed of peace. Over the past three weeks you have been invited to notice, set an intention, and practice being present. Giving yourself permission to be requires ongoing commitment. Continue to deepen your practices this week, so you can experience greater peace within, around, and flowing through you.
Ask yourself or journal:
- What helps me find peace within?
- Thoughts of ______________ hold me hostage, preventing me from finding peace within.
- How will I share peace with those around me?
- Where in my body do I feel peace?
Deacon Tammy L. Devine
Tammy shares her passion for health, healing, and wholeness through consulting, coaching, and retreat facilitation. As an ELCA deacon, registered nurse, parish nurse/coordinator, and ICF certified coach, she collaborates with faith and thought leaders to facilitate personal and communal growth toward living and leading well. Contact her to learn more.