In this epiosde, Scott shares a new guided meditation that he has recorded for thet Living Compass mobile app.
Be Still and No: A Guided Meditation from Living Compass
This meditation starts from a familiar line in Psalm 46, "Be still and know that I am God," and plays on its last word: be still and no.
The meditation begins by inviting you to arrive in the present moment with slow, intentional breaths, letting your body, mind and spirit settle. He then explores a paradox many of us live with. When we struggle to say no, we lose our ability to be still. When we tend our spiritual lives through prayer, meditation, time in nature or journaling, we become centered enough to say no with grace and kindness.
You'll be gently guided to notice what is pulling at you right now, like the to-do list, the unanswered messages and the things you "should" be doing, and to answer each one with a quiet no, not now or this can wait.
Along the way, Scott reflects on why saying no is good for our wellbeing:
It protects our time and energy.
It reduces stress and burnout.
It strengthens our self-respect.
It makes our yeses more honest.
It prevents resentment in our relationships.
It helps us live in line with our values.
He also describes saying no as a form of Sabbath: saying no to scrolling, screens and binge-watching makes room for rest and renewal.
The meditation closes with a simple breath prayer you can carry into your day. Breathe in on "Be still" and out on "and know," holding both meanings of the word.
Listen when life feels crowded and you need permission to slow down, set a boundary and come back to your center.
Our Living Compass app is a free mobile app in.phone's app store—search for Living Compass, or find the same content that is in the app online at https://app.livingcompass.org. Reach out if you want more guidance at scott@livingcompass.org.
Connect with Scott
Questions or reflections? Scott welcomes your emails at scott@livingcompass.org
Connect with Scott about this episode or your own journey with integrating spirituality and well-being at scott@livingcompass.org
The Living Compass mobile app with Guided Meditations, Courses, Self-Guided Retreats, and Contemplative Practices is available through any mobile app store (Apple or Google) or online at our web app--here are the links for each.
https://apps.apple.com/us/app/living-compass/id6738334257
https://play.google.com/store/apps/details?id=org.livingcompass&hl=en
Living Compass is a nonprofit spirituality and wellness initiative helping tens of thousands of people walk toward greater wholeness through the integration of faith and well-being.
(Click the player at the top of the page to listen to this podcast episode.) You can also find this podcast in your favorite podcast app—Apple, Google, Spotify, etc. Search for Living Compass, and be sure to subscribe so you get new episodes automatically.