1 00:00:02,680 --> 00:00:16,759 Speaker 1: Life Audio. 2 00:00:17,360 --> 00:00:23,600 Speaker 2: Hi friends, welcome to Breathe the Stressless Podcast. I'm Bonnie Gray. 3 00:00:24,079 --> 00:00:27,000 Speaker 2: You're a soul care guide for this time, designed just 4 00:00:27,120 --> 00:00:30,800 Speaker 2: for you so you can rest and relax as we 5 00:00:30,880 --> 00:00:36,720 Speaker 2: step into this holiday season. This is Christmas week. What 6 00:00:36,800 --> 00:00:39,360 Speaker 2: a wonderful time it is to take a break with 7 00:00:39,440 --> 00:00:42,760 Speaker 2: you as you step into this time of God's love 8 00:00:42,840 --> 00:00:47,120 Speaker 2: and peace together. I'm the author of Breathe, the best 9 00:00:47,120 --> 00:00:50,640 Speaker 2: selling book Breathe twenty one Days to stress Less and 10 00:00:50,840 --> 00:00:54,440 Speaker 2: Transform Chaos to comb and I'm also the founder of 11 00:00:54,560 --> 00:00:57,680 Speaker 2: soul Care School. We're just going to take some time 12 00:00:57,840 --> 00:01:00,840 Speaker 2: to just rest and relax. You're going to pick up 13 00:01:00,840 --> 00:01:05,280 Speaker 2: a practical soul care tip based on science, and pick 14 00:01:05,319 --> 00:01:09,080 Speaker 2: up a loving word of affirmation for God's word in scripture. 15 00:01:10,319 --> 00:01:14,479 Speaker 2: So let me ask you something. Have you ever told yourself? 16 00:01:15,319 --> 00:01:17,880 Speaker 2: You know, I'm just going to put away my problems. 17 00:01:17,920 --> 00:01:22,319 Speaker 2: I'm not going to think about xyz problem until after Christmas. 18 00:01:22,959 --> 00:01:26,880 Speaker 2: But you find your mind just won't let go. Maybe 19 00:01:27,120 --> 00:01:30,640 Speaker 2: you're facing a decision, or you're wanting to look for 20 00:01:30,920 --> 00:01:35,319 Speaker 2: a new direction, or maybe it's an unresolved question about 21 00:01:35,360 --> 00:01:39,720 Speaker 2: the future, and instead of clarity, you might feel even 22 00:01:39,800 --> 00:01:46,200 Speaker 2: more overwhelmed instead of peace, your thoughts just keep looping. Now, 23 00:01:46,240 --> 00:01:50,680 Speaker 2: if that's you today, You're not alone. Especially during the holidays, 24 00:01:50,680 --> 00:01:55,120 Speaker 2: even stepping into Christmas, our minds are overwhelmed and our 25 00:01:55,160 --> 00:01:59,080 Speaker 2: bodies as well. And so this episode is for you today. 26 00:01:59,120 --> 00:02:01,640 Speaker 2: It's a quiet time for your soul to rest, and 27 00:02:02,040 --> 00:02:05,280 Speaker 2: we're going to talk about how we can quiet our 28 00:02:05,360 --> 00:02:09,360 Speaker 2: minds and how we can really step into this Christmas 29 00:02:09,360 --> 00:02:14,080 Speaker 2: season this week with Jesus and really experience that peace 30 00:02:14,680 --> 00:02:16,760 Speaker 2: so you can let go of the things that are 31 00:02:16,760 --> 00:02:21,280 Speaker 2: holding you back and find God meeting you in the quiet. 32 00:02:21,480 --> 00:02:24,200 Speaker 2: And of course I'm going to pick share a practical 33 00:02:24,240 --> 00:02:26,800 Speaker 2: silk care tept something you can practice as we step 34 00:02:26,840 --> 00:02:31,840 Speaker 2: into this very beloved time with our Lord Jesus celebrating 35 00:02:32,200 --> 00:02:36,120 Speaker 2: his birthday. What a special time it is that I 36 00:02:36,160 --> 00:02:39,600 Speaker 2: can share this a bit of break with you, you know, 37 00:02:39,639 --> 00:02:43,600 Speaker 2: because we really don't have to solve anything. We don't 38 00:02:43,639 --> 00:02:47,960 Speaker 2: even need insight, we don't need answers. Really, what we 39 00:02:48,000 --> 00:02:52,400 Speaker 2: need is peace and rest. We need God's love. And 40 00:02:52,480 --> 00:02:56,920 Speaker 2: so I created something to support you even this week 41 00:02:57,760 --> 00:03:03,200 Speaker 2: inside my Advent wellness course. Unwrapping Jesus in your story 42 00:03:04,280 --> 00:03:08,600 Speaker 2: will slow down lower those holiday stressors and let God 43 00:03:08,680 --> 00:03:13,600 Speaker 2: meet us not in striving but in stillness. If this 44 00:03:13,720 --> 00:03:17,720 Speaker 2: is what your heart needs and longs for no pressure, 45 00:03:18,639 --> 00:03:22,920 Speaker 2: just peace, just sign up at mysoul careschool dot com. 46 00:03:23,320 --> 00:03:28,640 Speaker 2: It's a wonderful opportunity to just enjoy this week. And 47 00:03:28,840 --> 00:03:31,120 Speaker 2: all we need sometimes is a place for our mind 48 00:03:31,200 --> 00:03:35,520 Speaker 2: to relax and to be reminded that we're part of 49 00:03:35,560 --> 00:03:38,720 Speaker 2: God's story. And so I just want to welcome you 50 00:03:38,800 --> 00:03:41,760 Speaker 2: to sign up at mysolcare school dot com. You'll get 51 00:03:41,880 --> 00:03:47,280 Speaker 2: four loving encouragement focusing on God's love and peace, hope 52 00:03:47,360 --> 00:03:51,720 Speaker 2: and enjoy, and we will be able to relax together 53 00:03:52,000 --> 00:03:55,720 Speaker 2: and really experience Jesus close with each of us. 54 00:03:56,720 --> 00:03:57,320 Speaker 1: Well when we. 55 00:03:57,320 --> 00:04:01,280 Speaker 2: Come back, we're getting to just ease into our time 56 00:04:01,320 --> 00:04:17,840 Speaker 2: together of soul Care and we'll be right back our 57 00:04:17,960 --> 00:04:22,160 Speaker 2: breath prayer for this week, this beautiful week of Christmas, 58 00:04:22,200 --> 00:04:25,719 Speaker 2: I found in the middle of my own overwhelm this week. 59 00:04:26,160 --> 00:04:30,120 Speaker 2: It's from Psalm one, p. Thirty one, verse two. But 60 00:04:30,279 --> 00:04:34,360 Speaker 2: I have calmed and quieted my soul like a weaned 61 00:04:34,760 --> 00:04:39,240 Speaker 2: child with its mother, Like a weaned child, is my 62 00:04:39,400 --> 00:04:45,320 Speaker 2: soul within me? What a beautiful verse was just breathe 63 00:04:45,360 --> 00:04:49,760 Speaker 2: in and use it as a prayer. Breathe in, I 64 00:04:49,880 --> 00:04:57,159 Speaker 2: have calmed and quieted my soul. Breathe out, you are 65 00:04:57,200 --> 00:05:03,120 Speaker 2: holding me. That's the picture I see as I rest 66 00:05:03,360 --> 00:05:07,279 Speaker 2: in this verse, that we can calm and quite our soul, 67 00:05:07,640 --> 00:05:11,160 Speaker 2: where like a child held within the loving arms of 68 00:05:11,560 --> 00:05:16,880 Speaker 2: our Savior. And as you're breathing in and out slowly general, 69 00:05:17,200 --> 00:05:22,440 Speaker 2: just notice what happens even in your body, just softening 70 00:05:22,640 --> 00:05:30,240 Speaker 2: your shoulders, softening, just your breast and your hands, softening 71 00:05:30,440 --> 00:05:36,640 Speaker 2: your body. Just rest as we continue this time together. Well, friend, 72 00:05:36,760 --> 00:05:39,480 Speaker 2: I did want to share something personal because every year, 73 00:05:39,600 --> 00:05:42,600 Speaker 2: near the end of the summer, I love to reflect 74 00:05:42,760 --> 00:05:45,200 Speaker 2: and listen to where God might be leading me in 75 00:05:45,240 --> 00:05:48,840 Speaker 2: the new year. And usually that happens after Christmas, you know, 76 00:05:48,880 --> 00:05:51,600 Speaker 2: all the hustle and bustle and there's a quietness that 77 00:05:51,640 --> 00:05:55,120 Speaker 2: I can just really reflect on the year. But this 78 00:05:55,240 --> 00:05:59,599 Speaker 2: year is something else surfaced, and it surfaced earlier. I 79 00:05:59,680 --> 00:06:03,720 Speaker 2: realize that I need to make a change, a new direction, 80 00:06:04,480 --> 00:06:06,719 Speaker 2: and I started thinking about what it would mean to 81 00:06:06,800 --> 00:06:09,880 Speaker 2: let go of some things that I've always done in 82 00:06:10,000 --> 00:06:14,039 Speaker 2: order to try something new. And it was that in 83 00:06:14,080 --> 00:06:16,880 Speaker 2: that moment, I realized that I didn't really know what 84 00:06:17,080 --> 00:06:21,239 Speaker 2: to do, and I wasn't completely sure about which direction 85 00:06:21,360 --> 00:06:24,279 Speaker 2: go and if I really wanted to try this new thing. 86 00:06:24,920 --> 00:06:27,880 Speaker 2: And as I was kind of in that dilemma winged 87 00:06:27,960 --> 00:06:32,960 Speaker 2: pros and cons, my nervous system flipped into overdrive. And 88 00:06:33,240 --> 00:06:35,600 Speaker 2: I even told myself, I said, Okay, Bonnie, don't think 89 00:06:35,640 --> 00:06:38,720 Speaker 2: about this intel after Christmas. But you know what, that's 90 00:06:38,760 --> 00:06:42,680 Speaker 2: so funny because my body didn't listen. My mind kept 91 00:06:42,760 --> 00:06:46,120 Speaker 2: looping even though I told myself, let me just think 92 00:06:46,160 --> 00:06:51,080 Speaker 2: about this later. But especially at night, I found myself 93 00:06:51,240 --> 00:06:56,159 Speaker 2: just not being able to sleep well because I was overthinking. 94 00:06:56,360 --> 00:07:00,320 Speaker 2: And I recognize this pattern immediately, because you know, I 95 00:07:00,360 --> 00:07:03,120 Speaker 2: am a soul cammentor, having gone through the journey of 96 00:07:03,160 --> 00:07:06,160 Speaker 2: healing from anxiety, and I knew once that started happening, 97 00:07:06,200 --> 00:07:10,160 Speaker 2: I noticed it. I know that it's off to spiritual failure. 98 00:07:10,800 --> 00:07:15,120 Speaker 2: It was just my nervous system reacting to uncertainty and 99 00:07:15,440 --> 00:07:19,080 Speaker 2: just overwhelm So the more I tried to figure it out, 100 00:07:19,880 --> 00:07:24,200 Speaker 2: the more awake and anxious I saw myself becoming until 101 00:07:24,240 --> 00:07:30,280 Speaker 2: a gentle a gentle thought came into my mind that 102 00:07:30,400 --> 00:07:34,000 Speaker 2: stopped the spiral. And I want to share with you 103 00:07:34,080 --> 00:07:37,320 Speaker 2: what that verse is it's our breath prayer, Psalm one 104 00:07:37,400 --> 00:07:42,120 Speaker 2: thirty one. I have calmed and quieted my soul like 105 00:07:42,200 --> 00:07:46,720 Speaker 2: a wean child with its mother. I really loved this. 106 00:07:47,400 --> 00:07:50,080 Speaker 2: It was just as gentle was for firm God, because 107 00:07:50,640 --> 00:07:54,280 Speaker 2: in Psalm one thirty one, right as Asamist said this, 108 00:07:54,360 --> 00:07:58,400 Speaker 2: he said, I do not concern myself with great matters 109 00:07:59,080 --> 00:08:02,920 Speaker 2: or matters too great. And I think that this is 110 00:08:03,000 --> 00:08:06,600 Speaker 2: part of why I realized I was struggling, because I 111 00:08:06,600 --> 00:08:09,280 Speaker 2: felt like I needed to know right away what my 112 00:08:09,360 --> 00:08:12,480 Speaker 2: decision would be. And then he felt permission that I 113 00:08:12,520 --> 00:08:17,040 Speaker 2: didn't know. I didn't need to know, and I don't 114 00:08:17,080 --> 00:08:21,560 Speaker 2: have to be solving big problems. I don't have to decide. 115 00:08:22,000 --> 00:08:26,080 Speaker 2: I can be small. And that's kind of the picture 116 00:08:26,160 --> 00:08:29,360 Speaker 2: I felt that was there in that verse, that we 117 00:08:29,440 --> 00:08:33,480 Speaker 2: can calm in quieter soul like a wean child with 118 00:08:33,600 --> 00:08:38,160 Speaker 2: its mother. We can be small. Small feels safe, small 119 00:08:38,400 --> 00:08:42,920 Speaker 2: can rest, small can be held. And that's exactly how 120 00:08:42,960 --> 00:08:48,040 Speaker 2: God came to us at Christmas. Jesus came very small. 121 00:08:48,920 --> 00:08:51,959 Speaker 2: His birth was not loud. It wasn't trying to solve 122 00:08:51,960 --> 00:08:55,360 Speaker 2: any problems, it wasn't trying to be powerful in the 123 00:08:55,400 --> 00:09:01,280 Speaker 2: world's way. But Jesus came quietly small, and he came 124 00:09:01,480 --> 00:09:06,960 Speaker 2: close and intimate and loving and caring. So before we 125 00:09:07,000 --> 00:09:10,880 Speaker 2: try to make sense of anything, I realize I just 126 00:09:10,960 --> 00:09:14,640 Speaker 2: need to rest. I can just be small and trust 127 00:09:14,800 --> 00:09:20,680 Speaker 2: in my loving heavenly Father. So, friend, will you also 128 00:09:20,880 --> 00:09:23,640 Speaker 2: allow God to hold you whatever you may be caring? 129 00:09:24,320 --> 00:09:28,679 Speaker 2: Will you allow yourself that gifts of being small because 130 00:09:28,960 --> 00:09:32,560 Speaker 2: your loving shepherd holds you in his arms and in 131 00:09:32,640 --> 00:09:36,160 Speaker 2: his hands. Now, when we come back, I'm going to 132 00:09:36,600 --> 00:09:40,360 Speaker 2: share with you the science behind why this can release 133 00:09:40,440 --> 00:09:44,120 Speaker 2: us from overthinking and stop that loop, and also give 134 00:09:44,240 --> 00:09:48,360 Speaker 2: you a wonderful simple practice that you can practice into 135 00:09:48,440 --> 00:10:03,160 Speaker 2: Christmas this week. So here's what's happening when your thoughts 136 00:10:03,200 --> 00:10:08,040 Speaker 2: won't stop. When sleep is disrupted and your uncertainty is high, 137 00:10:08,440 --> 00:10:12,880 Speaker 2: the brain's alarm center becomes very overactive. Okay, we're trying 138 00:10:12,960 --> 00:10:15,840 Speaker 2: so hard to solve a certain problem that really can't 139 00:10:15,840 --> 00:10:19,840 Speaker 2: be solved in the moment. So this is why thinking 140 00:10:20,320 --> 00:10:25,360 Speaker 2: can start to just become a loop. Decisions become feels 141 00:10:25,440 --> 00:10:29,480 Speaker 2: very urgent, like it's a crisis, and even though you 142 00:10:29,559 --> 00:10:32,360 Speaker 2: might tell yourself everything will be okay, it doesn't stick. 143 00:10:32,480 --> 00:10:35,920 Speaker 2: It's not because our faith this week, it's because we're 144 00:10:35,960 --> 00:10:39,000 Speaker 2: just tired. The nervous system is tired trying to think 145 00:10:39,760 --> 00:10:44,080 Speaker 2: something through. And here's the key insight. You cannot think 146 00:10:44,120 --> 00:10:47,720 Speaker 2: your way out of this state. The brain only settles 147 00:10:47,720 --> 00:10:53,000 Speaker 2: itself when your spirit feels safe, when your body feels safe. 148 00:10:53,000 --> 00:10:56,080 Speaker 2: And so that's why often in soul care school we 149 00:10:56,120 --> 00:10:58,600 Speaker 2: say we can't think away out of stress. We have 150 00:10:58,720 --> 00:11:01,880 Speaker 2: to nurture our way out of stress. And once the 151 00:11:01,920 --> 00:11:06,760 Speaker 2: body calms after rest, then we can be able to 152 00:11:06,800 --> 00:11:10,920 Speaker 2: see things and get better clarity. Okay, well we're so tired, 153 00:11:11,040 --> 00:11:15,120 Speaker 2: it's just it kicks it into a loop. So here's 154 00:11:15,120 --> 00:11:18,920 Speaker 2: a practice I want you to try today and use 155 00:11:19,000 --> 00:11:23,719 Speaker 2: this week. Okay, allow yourself to be small and this 156 00:11:23,800 --> 00:11:26,760 Speaker 2: is a great practice. I love it. It's just ten minutes. 157 00:11:26,960 --> 00:11:29,920 Speaker 2: What's the next thing you can do that just takes 158 00:11:29,960 --> 00:11:33,479 Speaker 2: ten minutes. Sometimes get overwhelmed with all the big decisions 159 00:11:33,480 --> 00:11:36,440 Speaker 2: and planning ahead. But if we say, just for the 160 00:11:36,440 --> 00:11:39,680 Speaker 2: next ten minutes, what's something that I can do? And 161 00:11:40,160 --> 00:11:44,360 Speaker 2: this helps us to get out of that loop. Not productivity, 162 00:11:44,520 --> 00:11:48,400 Speaker 2: not problem solving. Maybe it's just even sitting quietly noticing 163 00:11:48,559 --> 00:11:52,280 Speaker 2: the sun outside, or to make yourself a cup of 164 00:11:52,320 --> 00:11:56,040 Speaker 2: tea or whatever it is. I can activate your five 165 00:11:56,080 --> 00:12:00,320 Speaker 2: senses for the next ten minutes, or step outside and 166 00:12:00,360 --> 00:12:04,480 Speaker 2: then just whisper, whisper to yourself what God is worspring 167 00:12:04,559 --> 00:12:10,040 Speaker 2: to you. You can focus on God's love peace, what 168 00:12:10,200 --> 00:12:14,880 Speaker 2: gives you that feeling of safety. And if your mind 169 00:12:14,960 --> 00:12:18,520 Speaker 2: just continues to be in that loop, just allow yourself 170 00:12:18,520 --> 00:12:22,920 Speaker 2: to even write it down. Take a moment writing things down. 171 00:12:23,520 --> 00:12:26,240 Speaker 2: I call it the later list. You know that's something 172 00:12:26,880 --> 00:12:31,680 Speaker 2: you can we can handle later, not now, a later list. 173 00:12:31,720 --> 00:12:35,880 Speaker 2: You can jot it down. Writing will help you to 174 00:12:35,920 --> 00:12:38,920 Speaker 2: transfer that worry out of the thinking mode of our 175 00:12:38,920 --> 00:12:42,080 Speaker 2: brains and give it a place where it can be 176 00:12:42,160 --> 00:12:46,080 Speaker 2: like parking lot. You're just parking that thought and writing 177 00:12:46,080 --> 00:12:49,960 Speaker 2: it out will help. So take some time and just 178 00:12:50,080 --> 00:12:54,280 Speaker 2: allow your thoughts to pour out and use Dear Jesus. 179 00:12:54,640 --> 00:12:58,000 Speaker 2: We practice this in soul cairescho writing a Dear Jesus letter. 180 00:12:59,000 --> 00:13:04,000 Speaker 2: You're loving Savior loves you. He comes to us this 181 00:13:04,200 --> 00:13:10,319 Speaker 2: Christmas anew where we can be like a child again. Well, 182 00:13:10,679 --> 00:13:13,160 Speaker 2: I hope that you have a merry Christmas as you 183 00:13:13,280 --> 00:13:17,000 Speaker 2: reflect on how we are each held by God in 184 00:13:17,040 --> 00:13:20,520 Speaker 2: his loving arms. And that whatever decisions we need to make, 185 00:13:21,000 --> 00:13:25,760 Speaker 2: God is going to help us to see with more clarity. 186 00:13:25,840 --> 00:13:29,560 Speaker 2: Once we are held and we feel safe, and we've rested, 187 00:13:29,679 --> 00:13:32,120 Speaker 2: and we've given our bodies a chance to just slow 188 00:13:32,240 --> 00:13:35,480 Speaker 2: down and to be able to do the things this 189 00:13:35,600 --> 00:13:41,720 Speaker 2: week that renew and refresh you. Let's pray Lord Jesus, 190 00:13:41,720 --> 00:13:46,319 Speaker 2: thank you for coming in a small, quiet way that's 191 00:13:46,360 --> 00:13:50,079 Speaker 2: intimate and close to us. Thank you for holding us 192 00:13:50,120 --> 00:13:53,959 Speaker 2: when our minds are tired and our hearts don't have answers, 193 00:13:54,600 --> 00:14:00,760 Speaker 2: but you have our heart. You are holding our whole being, 194 00:14:01,080 --> 00:14:07,200 Speaker 2: our emotions, our body, our plans, our future, help us 195 00:14:07,240 --> 00:14:10,360 Speaker 2: to release what we cannot solve, and help us to 196 00:14:10,400 --> 00:14:14,240 Speaker 2: receive the rest that we don't have to earn. Calm 197 00:14:14,280 --> 00:14:19,480 Speaker 2: and quiet our souls today. Amen. Well, friend, if this 198 00:14:19,560 --> 00:14:23,000 Speaker 2: episode meant you in a tender place, I just want 199 00:14:23,040 --> 00:14:25,920 Speaker 2: to invite you to share this episode with someone. 200 00:14:25,880 --> 00:14:27,720 Speaker 1: As we step into Christmas, that. 201 00:14:27,600 --> 00:14:31,600 Speaker 2: We can place our worries in God's hands and we 202 00:14:31,680 --> 00:14:35,280 Speaker 2: can be held by Him. And I invite you to 203 00:14:35,360 --> 00:14:39,600 Speaker 2: join my unwrapping Jesus in your story. It's very reflective, 204 00:14:39,720 --> 00:14:43,840 Speaker 2: very calming, very peaceful, helping you to see God in 205 00:14:43,920 --> 00:14:48,520 Speaker 2: your story this year. It's a wonderful time you can 206 00:14:48,640 --> 00:14:52,880 Speaker 2: spend with Jesus. Just go to mysol care school dot com. Again, 207 00:14:53,000 --> 00:14:57,000 Speaker 2: just go to mysol careschool dot com. Well, I am 208 00:14:57,160 --> 00:15:00,360 Speaker 2: so blessed to have spent time with him you this 209 00:15:00,520 --> 00:15:05,480 Speaker 2: Christmas week, and I thank God for you. Remember that 210 00:15:05,520 --> 00:15:11,040 Speaker 2: you're loved and you're cherished. Jazz arrested, and Merry Christmas. 211 00:15:11,240 --> 00:15:19,360 Speaker 2: I'll see you next time. Breathe The stress Less podcast 212 00:15:19,560 --> 00:15:22,720 Speaker 2: is a production of Life Audio and Salem Media. If 213 00:15:22,720 --> 00:15:24,920 Speaker 2: you like what you heard today, please take a second 214 00:15:24,920 --> 00:15:28,080 Speaker 2: to rate and review this podcast in your favorite podcast 215 00:15:28,120 --> 00:15:30,960 Speaker 2: app so that more listeners like you can find the show. 216 00:15:31,720 --> 00:15:35,760 Speaker 2: For more faith filled inspirational podcasts, visit us at lifeaudio 217 00:15:35,920 --> 00:15:44,000 Speaker 2: dot com.