Fruit of the Spirit
Written May, 2024
May is Mental Health Awareness month and everyone needs to have positive mental health focus. So, using Galatians 5:22, you are able to shift your mind from a distressed and detached state to a place of rest and solitude.
This exercise particularly helps the amygdala to stay small and inactive while you are opening your mind to be close to God and involve your senses into a calming state. I call this exercise: “Fruit of the Spirit”. The exercise takes six (6) minutes to perform and you can do this exercise whenever and wherever you are. Remember to download the Insight Timer (free) app if you want a meditative way to start and finish in six (6) minutes. Follow each step-in order in order to get the greatest relaxation response.
Six (6) minutes is important in that it affords at least thirty (30) breaths, which is a good oxygen saturation to your limbic system. The limbic system is your emotional center and affords your amygdala to stay small and inactive.
1) Look at the Galatians 5:22 Scripture verse.
2) Start tapping your feet in a slow rhythm. Right foot then left foot. (This is Bilateral Stimulation).
3) Take slow breaths inhaling through the nose for four (4) seconds and exhaling slow out of the mouth for seven (7) seconds. This is deep diaphragmatic breathing. The slower the exhale the better the brain and body feel.
4) Get in a rhythm of tapping and breathing for a few seconds. Slow and easy.
5) Then, inhale deeply from your diaphragm and before you exhale say one word from the Fruit of the Spirit, out loud so you can hear your voice. For example, say: Peace.
6) When you exhale slow and easy, focus as much as you can on the feeling of the word you are reciting. Focus where the feeling shows up in your body. If you get distracted with your own thoughts or blocking out what you feel in your body. Try to repeat the word out loud several times as you are exhaling.
7) Then, repeat the inhale and recited out loud another Fruit of the Spirit, ie joy. Again, as you exhale focus as much on the feeling of the word and where you can feel it in your body.
8) Go through each Fruit of the Spirit word until you hear the Insight Timer ring to finish the session.
9) Try to center your mind, body and spirit on embodying the Fruit of the Spirit. Repeat for as much you need throughout the day in order to stay regulated.
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