Letter From the Pastor
Philippians 4:4 Rejoice in the Lord always; again I will say, Rejoice.
Resolve to Have Joy
Resolve to cultivate joy this year by integrating calming practices like box breathing and gratitude exercises like "Three Good Things" into your daily routine for lasting peace and motivation.
It’s that time of year when we reflect, reset, and make New Year’s resolutions. Often, these resolutions focus on changing who we are or fixing what we perceive as flaws. But what if this year, instead of striving for change, you resolved to cultivate joy? Imagine starting the new year by nurturing contentment with who you already are.
During Advent, we explored the theme of joy and learned simple practices to create it. As we step into the new year, I encourage you to adopt two daily spiritual practices that can transform your mindset: calming and gratitude. These habits not only foster joy but also build motivation—the drive we need to achieve our goals, improve our health, and deepen our relationships. Here’s how you can get started with two practical techniques: Box Breathing and Three Good Things.
Box Breathing
Box breathing is a powerful calming technique that helps regulate your breathing, reduce stress, and refocus your mind. It’s especially helpful during moments of overwhelm or when you need to re-center. Here’s how to do it:
1. Inhale deeply through your nose, counting to four.
2. Hold your breath for four seconds.
3. Exhale slowly through your mouth, counting to four.
4. Pause for four seconds before repeating the cycle.
This rhythmic breathing activates your body’s relaxation response, lowering stress hormones and improving focus. Practice for just 30 seconds to start and notice the calm it brings. You can do it anywhere—at work, in traffic, or before a big decision.
Three Good Things
Gratitude is a proven way to increase joy and shift your perspective, even in challenging times. The "Three Good Things" exercise is simple yet powerful:
1. Set aside a few minutes each evening to reflect.
2. Write down three things that went well during your day. They can be big or small, like a kind word from a friend or a beautiful sunset.
3. Reflect on why they happened and how they made you feel.
This practice rewires your brain to focus on the positive, reducing stress and fostering optimism. Research shows that just two weeks of practicing gratitude can have lasting benefits for up to six months.
Integrating Box Breathing and Three Good Things
You can combine these two practices into one powerful routine. As you reflect on your "Three Good Things" each evening, incorporate box breathing to deepen the experience. Begin with a few cycles of box breathing to calm your mind and prepare your heart for gratitude. Once you feel centered, write down your three good things, breathing deeply as you reflect on each one. This integration allows you to both relax your body and uplift your spirit, creating a holistic practice that fosters peace and joy.
Why These Practices Matter
Calming and gratitude work hand in hand. Box breathing helps you find peace in the moment, while gratitude trains your mind to notice the blessings in your life. Together, they create a foundation for joy that doesn’t depend on circumstances but flows from within.
As you resolve to have joy this year, remember that these small daily habits can lead to big changes. They’ll help you embrace who you are, stay motivated, and spread joy to those around you.
May your year be filled with peace and gratitude.
Joyfully yours,
Pastor Anny+
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