Silence the scroll; sit with one passage and breathe.
TL;DR
- Airplane mode for 10 minutes.
- Read one passage slowly with breaths.
- End with one sentence prayer.
Scripture to stand on
- Psalm 131: A stilled and quieted soul.
- Psalm 119:15: I will meditate on your precepts.
A simple plan
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Prepare the space
Sit, silence notifications, set a 10‑minute timer in Meditation.
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Pick one short line
Like focusing a camera, choose a crisp phrase (5–12 words).
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Breathe the words
Inhale the text, exhale a one‑line prayer. Slow and steady wins.
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Repeat for 5 minutes
Set a timer. When distracted, gently return to the line.
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Finish with one action
Like closing a loop, note one small step that fits the line.
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Pray one line back to God
Turn the phrase into a sentence prayer: ‘Lord, my heart is not lifted up…’
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Close gratefully
Thank God for one concrete mercy today.
Try this now
- Open Meditation: set 10 minutes and pick Psalm 131.
- After, write one sentence about the word that stood out.
If this is your week…
Do this three times this week. Same time, same place, same short passage.
When it’s hard
If your mind wanders, just return to the next line. Wandering and returning is the practice.
FAQs
- Is this mindfulness?
- It’s Christ‑centered attention to Scripture and prayer, not emptying the mind.
- What if 10 minutes is too long?
- Start with 5 minutes and one Psalm. Extend later.
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