5 días para detener la locura.

Sé que has tenido un pensamiento loco, hoy. Vamos, admítelo.

You’ve had at least one thought in the irrational zone, or an insecure one, or
maybe an onslaught of thoughts that brought anxiety about things that might
never happen. If we’re honest, our heads (thoughts) control our lives, but most
of us don’t know how to stop the madness—or that we even can.
That’s why I’m going to teach you 5 Meditative Moments to stop your crazy
head, press reset, and connect to truth during your busy day.
I remember the first time I said, “ANYONE can find five minutes a day to
meditate.” And then I had three children under 5-years-old and had to eat my
words.
My day begins when a tiny voice cries out to be rescued from a crib, proceeded
by twelve hours of endless questions, scrapes, poopy diapers, spills, wails, all
while nursing, loving, disciplining, cooking, and doing laundry. By 7pm, I flop
onto the couch in a comatose state because finally—no one needs me to keep
them alive.
Whether you’re a mom, dad, student, barista, or busy member of the workforce,
you might be in a season like I am—void of quiet moments to become aware of
the abiding Presence that lives your heart.
This only means, you must learn to bring awareness of Presence into your
chaos.
For the next 5 days I’m going to give you little tools to help you stop, refocus,
and shift your thoughts when life feels like a spin-cycle. You’ll learn Meditative
Moments that have changed my life, bringing awareness to the Presence that’s
always available.
You are eternally filled with an ocean of God. If you’re ready to learn how to
float in that peaceful ocean—even when life feels like a storm—then sign up for
the journey and join me.
You are enough,
Meditative Moment #1
SMILE! YOU HA VE 24 B RA ND NEW HOURS TODA Y!

Every morning I hear little coos emerging from the bassinet next to my bed, and
most days, I’m not ready to hear them. My 4-month-old, Loxley Phoenix, still
gets me up to nurse her around 3-4am, making her whimpers at 6:30-7am feel
like a blow horn to the head. But the second I lean over the edge of the railing to
see her entire face exploding into a smile (followed by her whole body wiggling
in delight), I immediately forget about my longing for sleep as we lock eyes and
grins—connecting through unconditional love and perfect harmony.
In one quick moment, I experience joy in spite of my fatigue—all with one
little smile.
Sarah Stevenson writes in Psychology Today:
“Each time you smile you throw a little feel-good party in your brain. The act of
smiling activates neural messaging that benefits your health and happiness.
For starters, smiling activates the release of neuropeptides that work toward
fighting off stress (3). Neuropeptides are tiny molecules that allow neurons to
communicate. They facilitate messaging to the whole body when we are happy,
sad, angry, depressed, excited. The feel good neurotransmitters dopamine,
endorphins and serotonin are all released when a smile flashes across your
face as well (4). This not only relaxes your body, but it can lower your heart rate
and blood pressure.
The endorphins also act as a natural pain reliever – 100% organically and
without the potential negative side effects of synthetic concoctions (4).
Finally, the serotonin release brought on by your smile serves as an anti-
depressant/mood lifter (5). Many of today’s pharmaceutical anti-depressants
also influence the levels of serotonin in your brain, but with a smile, you again
don’t have to worry about negative side effects – and you don’t need a
prescription from your doctor.
Read the full article here.
You don’t have to have a baby waiting for you in the morning to find your smile,
but you might need a reminder to start your day with a grin—especially if you’re
like my husband who growls until he gets coffee! There are always a million
reasons to morph you into Grumpy dwarf first thing in the morning, but instead,
what if you simply found ONE reason to smile?

YOUR DAILY DARE:

1. FIND ONE THING THAT MAKES YOU SMILE.

Is it a painting or upcoming vacation? Your grandmother? A child? Maybe a
song or a necklace given by your dad?
2.PUT THIS REMINDER WHERE YOU SEE/HEAR IT FIRST THING.
Look at the reminder of what you love first thing in the morning and hold it inside
your heart for at least 20 seconds, letting your lips turn upwards into a smile as
you FEEL what this person, event, song, or item represents to you.
3. SMILE JUST BECAUSE.
Most people only smile when they have a good reason to, but as you go about
your day today, smile just because you can smile. Try smiling while you do
things you dislike—(cleaning, changing poopy diapers, making spreadsheets,
working a job you’re not crazy about)—simply as an experiment. How does it
feel to smile when you’re doing something that doesn’t warrant a smile? Does it
change anything?
Grin while you watch television. Grin when you drive. Studies show that when
we flex our facial muscles into a smile, it produces positive effects on our
nervous system, and who wouldn’t want that?

Friend, you are currently existing inside the most beautiful gift….the gift of
life! The gift of blank pages waiting to be written! The gift of endless
opportunities and the power to choose joy and connection in the midst of each
moment–even the bad ones!
So today, and every day from this moment on, stop making excuses for why
you CAN’T be happy (because there will always be a gazillion reasons). Today,
you can choose one little action that can begin to change everything.
Flash those pearly whites and SMILE!
.
Meditative Moment #2
BREATHE. YOU’RE STILL ALIVE!

Most mornings I scurry around the kitchen like a short order cook, my body
running on autopilot as I get three little people, two big people and a dog fed
and hydrated. My body might be beating eggs and pouring cereal, but many
times, my mind is far off into the future—running as fast as it can away from my
current life experience. Before I know it, my head is filled with to-do lists,
worries and fears, and schemes about things that haven’t even happened yet.
When my body is doing one thing but my mind is in another place, my
body and mind cannot be unified—and I can’t be present in the moment.
But the Presence can only be experienced in the present.
So how do I get back to the ‘now’ where I’m aware of my union with God? Well,
friends, I’ve started learning how to breathe.
Consciously.
Move your eyes away from your screen for a second, look down, and stick your
finger into your belly button and stare at it for 10 seconds. (Comeon, just do it
for me!)
You just FOCUSED on something you normally wouldn’t focus on, which is
exactly what you’re going to do with your breathing.
Most people live each day from the neck up, thinking thoughts all day long but
existing completely unaware of their physical body—unless it aches, pains, or
gets sick! Every day your body miraculously take 17-30,000 unconscious
breaths to keep you alive and you don’t even think about it. I’m no scientist, but
I can safely argue that breathing is going to be the most important thing you do
today!
Breathing is also the best way get OUT of your future-tripping mind and BACK
INTO your body—the only place that’s real.
The future isn’t real yet. The past is long gone. But taking several deep
breaths and becoming aware of your physical body—which just happens to be
the temple of the Holy Spirit (I Cor 3:16)—is an easy way to become aware of
your oneness with Spirit. In fact, when people tell me they can’t experience
God, I always say…
Just concentrate on your breathing! God (YAH/YHWY) is in every breath!

YOUR DAILY DARE:

1. BREATHE ON THE POTTY

Everyday, no matter what your life is like, I guarantee you’re going to use the
loo several times. So instead of letting your mind go crazy, endlessly
wandering and keeping you out of the moment, why not use your potty break as
a Meditative Moment to connect to Spirit?
2. TAKE THREE SLOW BREATHS IN, TAKE THREE SLOW BREATHS OUT
As you breathe in, say to yourself:
“Breathing in, Christ in me.
Breathing out, Christ around me.”
There’s not one subatomic particle in our universe that God isn’t apart of, and
you can live aware of that union as you focus on God in every breath!
John 1:3
“Through him all things were made; without him nothing was made that has
been made.”
(If you’re not into Jesus, that’s fine! A lot of things have been done in Jesus’
name that are far from who He is. Simply substitute the word ‘Christ’ for Love,
Spirit, Light, Source, Presence—because truthfully speaking, they’re all the
same. He’s not as insecure as we are about labels.)
3. FEEL YOUR BODY
Become conscious of your body as the breath fills your lungs, kind of like a cool
glass of water filling every part of your being on a hot summer day. You are
here. You are alive. You are present. You are breathing. What does your body
feel like as it’s filled with the breath of life? Wiggle your fingers and toes,
expand your chest. Be present in your own skin–be with yourself now.

Truth be told, you’ll get addicted to conscious, meditative breathing as you run
around on the go. You’ll stop to pull yourself back into the ‘now’ while driving,
cooking, and working. Experiencing Presence in every moment is how you
were meant to live, and breathing with purpose can help you live in that
conscious connection!
So fill up your lungs with Love, exhale out that fear, and BREATHE. YOU’RE
ALIVE!
Meditative Moment #3
NOT JUST FOOD, BUT NOURISHMENT

I’ve been known to Hoover-vacuum the content of my plate on many

occasions. And whether I use the ‘moms have no time for themselves’ excuse
or the old eating disorder dilemma where food was used to numb pain, this girl
has fed her body thousands of times and neglected to nourish her heart in the
process.
But that is changing.
When Jesus broke the bread and said, “Take and eat; this is my body,” I believe
he was giving us a reminder for every meal we will eat for the rest of our
life. We can either eat of our union with His Presence in every moment—
bringing abundant life to our entire being—or we can just go through the
motions and eat something to fuel us with energy, and then poo out. (Just
keeping it real, folks). A loaf of bread might keep your body alive, but only
spiritual bread brings abundant life to the WHOLE being.

YOUR DAILY DARE:

1. TAKE 3 DEEP BREATHS BEFORE YOU EAT

Before you eat a bite or say a word, take 3 deep inhales and 3 deep exhales,
getting present in the now and in your body:
“Breathing in, Christ in me.
Breathing out, Christ around me.”
2. THINK OF THOSE WHO HAVE NOTHING
If you’re reading this, you have a computer, an ipad, or a smartphone—which
means you probably have food. But according to The United Nations Food and
Agriculture Organization, there is an estimated 795 million people out of the 7.3
billion people in the world (or 1 in 9), who suffered from chronic
undernourishment from 2014-2016.
Now, look at the food in front of you. It looks different through the truth, doesn’t
it? Even if it’s not what you want to eat, you can be grateful for it. Hold that true
gratitude in your heart for at least 20 seconds, continuing to be present with
your breath. Say a prayer for those who have so little, and feel the gratitude for
what is in front of you.
3. LOSE THE OLD ROUTINE, START A NEW ONE
Any time my 5-year-old son Moses prays before a meal, we know exactly
what’s coming:
“THANK YOU, JESUS, FOR THE FOOD, AMEN!”
Sometimes we can get so accustomed to the form in which we show gratitude
that the heart gets left behind. Instead of thanking God habitually for your food
(or not thanking Him at all), what if you used each bite and each drink to
reconnect?
I eat two eggs every morning, usually standing up at the kitchen bar while
Moses is asking for water and Birdie is throwing her banana onto the
ground. But these days in the beautiful chaos of raising tiny people, each time
my fork is raised to my mouth I think about how good those eggs taste, slowing
down my chewing to really savor the food that is so abundant. I notice the
flavor, the salt, the butter, putting all my attention on the enjoyment of my food,
as opposed to the necessity of it. At times I might think words of gratitude, but
usually it’s more of a feeling that encompasses my entire body, thanking the
Creator of life for bringing physical food that sustains my life—but being even
more grateful for our continual union that gives me ABUNDANT life.
So today as you eat, slow down. Breathe. Move into gratitude. And let the
feeling of thanks encompass your entire body, moving you into union with the
Divine Presence inside of you.
Meditative Moment #4
FRUSTRATED MUCH? GREAT—LET’S USE IT

I’m not a big fan of clutter. My husband, on the other hand, could let toys and
diapers and dishes and clothes pile up for a week and still be as happy as a
lark, barely noticing. So the other day when our two diaper genies were
overflowing, two clean laundry piles were unfolded on the bathroom floor, kids
were screaming and our dog decided to diarrhea all over the dining room rug, I
lost it.
Lucas calls me ‘the tornado’ when I shift into go, go, go mode—because I might
be spinning around the house cleaning everything, but I’m leaving a disastrous
disarray of funk behind me. And the whole house feels the funk.
So when mama moves into frustration because of my outer circumstances
these days, here’s a quick Meditative Moment that gets me back into my inner
spirit—the place that external storms cannot hit.

YOUR DAILY DARE:

1. WHAT MIGHT FRUSTRATE YOU TODAY?

Could it be traffic, or maybe being late? What about the way your spouse loads
the dishes, puts you down, or is passive aggressive? Maybe your boss drives
you batty, or a parent has the ability to get right under your skin?
If you know that someone or something usually frustrates you, then make a
mental note of it RIGHT NOW, preparing yourself for the feeling of frustration.
“Alright, I’m taking note that _______________ has the potential to really
frustrate me.”
2. TAKE THREE DEEP BREATHS WHEN YOU FEEL THE FRUSTRATION
Breathe again, Christa? Yes, again! Like I said before, breathing is the easiest
way to get you out of your spinning head and connect with your body—the
temple of the Holy Spirit.
(In a frustrated tone…..at least the first time)
“BREATHING IN, CHRIST IN ME,
BREATHING OUT, CHRIST AROUND ME.”
(Then a bit calmer….)
“Breathing in, Christ in me,
Breathing out, Christ around me.”
(Oh, whoa, that was fast. Man, God has always been right here)
“Breathing in, Christ in me,
Breathing out, Christ around me.”
3. FLIP THE SCRIPT, WHAT A GIFT!
My husband and his inability to see clutter isn’t the source of my frustration—-
my DISCONNECTED HEART is the source of my frustration. Lucas can’t
cause me to feel anything that I don’t choose….in fact, the clutter exposes
that there’s already frustration inside of me needing to get out. So last
week during screams, piles of laundry, and doggie poo, I stopped.
And I flipped the script.
Wow, thank you God for using my dog, my kids, and my husband to expose
parts of my heart that believe they’re disconnected from you! Thank you, Spirit,
for this trigger of frustration that exposes that there’s still frustration inside of
me! Thank you that this frustration is right here on the surface, waiting to
explode, so I surrender it to you and release it from my body, my mind, and my
heart! WHAT A GIFT ALL OF THIS IS, BECAUSE I GET TO HEAL!

Friend, I see every moment as a gift and try to find God inside of it—even the
really, really tough moments. (And believe me, I’ve been in moments so painful
I wanted to die). If I can use the tough emotions and situations as a means to
connect with the Holy Spirit inside of my heart, then a part of my heart gets
healed every time.
Today, locate your source of frustration and get ready for it. When it comes,
begin to breathe and connect with Spirit. Then, flip the script and use the
external world as a means to expose your internal world—the places inside of
you that still need a bit of refining!
This little tool has changed my life, my marriage, and pretty much the way I
approach every situation, and I know it can change your life, too! So welcome
that frustration today, because it can be your greatest gift!
Meditative Moment #5
OPEN YOUR EYES, THER E ARE MIRACLES EVERYW HERE IN
CREATION

This weekend I attended a conference here in Nashville. And because I had to

nurse Loxley I was running a tad bit late, which is extremely rare for me. As I
glanced down at the clock my heart rose into my throat, my entire body tensed
with anxiety, and frustration exploded at the car ahead WHO JUST HAD TO
DRIVE THE SPEED LIMIT TODAY OF ALL DAYS!
Suddenly, as if waking from a dream, I woke up into awareness. I began
breathing deeply, separating myself from the fictional story playing in my mind
and moving my focus back into my body. Being anxious wasn’t going to change
the fact that I was late, nor would being angry at a stranger make him drive
faster. So I decided to do something that changed everything.
I decided to behold the wonder of the beautiful blue sky.

YOUR DAILY DARE:

1. OPEN YOUR EYES RIGHT NOW

Don’t wait until you lose your cool to notice the miracle of life all around you,
because it’s everywhere. It’s in the leaves and flowers blooming as Spring
unfolds. It’s in the sun that illuminates your path, causing life to grow and
warmth to kiss your skin.
Stop right now, move your eyes from your screen, and find life in the world
around you—in the grass, the trees, the clouds that blow or the moon that
changes the tide. Take at least 20 seconds and focus all of your attention onto
one aspect of nature that displays the fingerprints of a Divine Creator.
2. BREATHE WITH CREATION
Take another 20 seconds, and this time bring your awareness to the breath,
feeling the same life force and oxygen keeping you alive is also the life force
keeping creation alive.
“Breathing in, Christ in me.
Breathing out, Christ around me.”
3. USE YOUR DISCOMFORT TO LOOK UP
If frustration begins to arise in you today, look up at the sky. If anger, fear,
anxiety, shame surface, look at the sky. You are spinning at almost 1000 mph
on a ball that’s orbiting through space. What a miracle! Take a deep breath
and connect with all of creation, realizing that the Creator holds you together in
His Presence!

Because I was already late to the conference this past weekend, I did
something I never do as a rule follower—I strayed from the concrete path and
began walking towards the door on the grass. I felt the way the grass crunched
under my boots, noticing how green it was in certain patches. I saw little purple
flowers budding along the way, and how the trees were beginning to bloom with
Spring.
Did I miss anything at the conference? Just a couple of minutes of
announcements that a friend let me know about. But what I gained along the
way was life-changing.
Today, stop. Breathe. Look at the sun on your skin, the birds in the air, and the
blue sky reminding you of the universe beyond. Don’t worry about tomorrow—
tomorrow will take care of itself. Bring yourself back into today, the beautiful gift
of today, because it’s all that you really have.
When you live present in the Presence, it will change everything.