Living Compass Spirituality & Wellness

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.

Farmer, poet, theologian Wendell Berry died this week at the age of 92. This episode provides a brief reflection on his spiritual wisdom. Here are some of his quotes that reflect that wisdom and a poem of his called "The Peace of Wild Things." The Peace of Wild Things When despair for the world grows in me and I wake in the night at the least sound in fear of what my life and my children's lives may be, I go and lie down where the wood drake rests in his beauty on the water, and the great heron feeds. I come into the peace of wild things who do not tax their lives with forethought of grief. I come into the presence of still water. And I feel above me the day-blind stars waiting with their light. For a time I rest in the grace of the world, and am free. "There are no unsacred places; there are only sacred places and desecrated places."

"Sabbath observance invites us to stop...It invites us to delight in the world's beauty and abundance."

"So, friends, every day do something that won't compute...Laugh."

Scott is heading up to the Boundary Waters Canoe Area tomorrow, so he has compasses on his mind. In this episode, he invites us to reflect on the many compasses that guide our lives (consciously and unconsciously), and explores what it means to make our spirituality our compass in the decisions we make about every aspect of our lives.

The word "peloton" in French means a "small ball." When groups of bike riders in a bike race like the Tour de France ride together for support, they are called a "peloton." In this episode Scott reflects on a new take on the African proverb that reminds us that if we want to go far, we need to go as a group. Community is essential to our emotional and spiritual wellbeing. All of our relationships are like a peloton — sometimes we are the ones giving support and encouragement, and sometimes we are the ones who need that support and encouragement.

Scott's love of the Merlin bird app provides a metaphor for listening for the presence of the Divine in our lives.

Scott's recent visit to the dermatologist created an opportunity for him to see the connection between the importance of applying regular doses of both sunscreen and self-compassion for one's overall well-being.

The Living Compass app has several meditations on self-compassion. Find it at:

https://apps.apple.com/us/app/living-compass/id6738334257

https://play.google.com/store/apps/details?id=org.livingcompass&hl=en

https://app.livingcompass.org

Scott can be reached at [email protected]

Self-Compassion Quotes referenced in this episode:

Kristin Neff: "Unlike self-criticism, which asks if you're good enough, self-compassion asks what's good for you."

Louise Hay: "You've been criticizing yourself for years and it hasn't worked. Try approving of yourself and see what happens."

Dr. Christopher Germer: "Self-compassion is simply giving the same kindness to ourselves that we would give to others."

Jack Kornfield: "If your compassion does not include yourself, it is incomplete."

Brené Brown: "Talk to yourself as you would to someone you love."

Eleanor Brown: "Stop beating yourself up for beating yourself up."

Living in Wisconsin, smoke from wildfires in the US and Canada has had a dramatic effect on our air quality, making it difficult to breathe at times. In this episode, Scott reflects on how life can also make it difficult to breathe emotionally and spiritually. At such times, we're reminded that breath and spirit are deeply connected — as we can see in the word "respiration" — and that all prayer is grounded in mindful breathing. One takeaway from the challenge of the wildfires is to see it as an invitation to be more intentional about breathing deeply and prayerfully — especially when life feels challenging.

Scott talks about two recent experiences he had that reminded him of the power and simplicity of walking meditation. He provides some guidance on how to get started with this practice. Please know, too, that there are several guided walking meditations in the Living Compass app. Download the free app on your phone's app store or find it online at https://app.livingcompass.org. Reach out if you want more guidance on this practice at [email protected].

In anticipation of the Fourth of July, Scott shares a "declaration of interdependence," based on his morning meditation with his cup of coffee.

Inspired by joining over 100,000 fans at a World Cup pre-game party and march in Seattle, Scott talks about the spirituality of rooting. The double meaning of "rooting" is explored — meaning to cheer one another on, and to ground us more deeply in our spirituality. The episode invites each of us to think of someone specific in our lives who could use a little rooting on right now.