When the heart races, pray someone else’s steady words.
TL;DR
- Breathe slowly, then pray a short Psalm line by line.
- Repeat one verse until your body settles; long readings can wait till morning.
Scripture to stand on
- Psalm 23:1-3: God’s nearness and care when fear rises.
- Psalm 27:1: Name the fear; confess the Lord is light and salvation.
- Philippians 4:6-7: Prayer with thanksgiving guards the heart and mind.
A simple plan
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Ground your body
Like landing a plane, descend slowly: hand on chest; inhale 4, hold 2, exhale 6—five cycles.
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Pray a short Psalm
Open Psalm 23 or 27. Read one line out loud. After each line, say, ‘Lord, have mercy.’
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Choose one anchor verse
Pick the line that comforts you most. Repeat it with your breath for two minutes.
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Name one request with thanks
Briefly tell God what you fear and thank Him for one concrete mercy today.
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Return to bed without scrolling
Treat the phone like caffeine at midnight—skip it. If awake, repeat your anchor verse with breaths.
Try this now
- Start a 5‑minute meditation on Psalm 23 or 27.
- Save your anchor verse to bookmarks for quick access at night.
If this is your week…
Practice this 3 nights this week even if you’re not anxious. Reach for the Psalm before the phone.
When it’s hard
If anxiety spikes, sit up and breathe. Do not check feeds. If persistent, ask a trusted friend to pray (use a private request).
FAQs
- What if I can’t focus on the words?
- Repeat one short phrase: ‘The Lord is my shepherd.’ Let the rest go.
- Is it okay to take a break from long readings at night?
- Yes. At night, short prayers are wise. Read longer in the morning.
- Should I tell someone?
- If anxiety is frequent, post a private prayer request or message a trusted friend.
mental-health meditation
verses-by-virtue