Breathing Through the Psalms - Serenity in Suffering
Its touch danced across my face so delicately, wooing me toward it, yet its surreal movement left me wondering at its authenticity. The kind of gentle breeze one feels only when completely still. Whimsical, it came at intervals and departed so quickly, childlike, I sat still eagerly waiting for the next moment’s appearance. Eyes closed, imagining the fingers of God caressing the face He formed in the womb, I rest, breathing through the psalms.
Welcome to Mindfulness Monday! Where we learn some easy ways to be more present “in the moment” at our jobs, in our homes, with our families and friends. Learning to recognize God and what He has for us in each divine moment He offers. We acknowledge the belief that God is with us always. We confess His presence is available to us, lifting our spirit and helping us with power and grace. Learning to “be still”, so we can hear His voice and view ourselves, others and our surroundings through His eyes.
Stillness in the psalms
As you may recall, I recently wrote about “Practicing the Art of Stillness“, where I shared my recent journey from hectic to harmony. While my “To-Do” list mocks me with its length and my responsibilities remain challenging, my chaos resides in the mental realm.
Much like the old expression, “still waters run deep“, my outward appearance of calm, stillness gives no indication of the depth of turmoil beneath the surface. Physical stillness provides rest for your physical body; spiritual stillness provides rest for your soul.
Our loving Savior knows our every need, beckoning us come, rest in His Presence. (Matthew 11:28-29) I praise God the Holy Spirit intercedes for us, for we know not how to pray, nor our deepest needs. (Romans 8:26) I rejoice in the treasure of life giving stillness I find in the Psalms.
breathing new life
Our breath is sacred; God gives us our first breath and takes our last. Yet many of us remain ignorant of the power of our God given breath. With each breath, millions of sensory receptors in the respiratory system send signals to the brainstem through the vagus nerve. Shallow, rapid breathing triggers the brain activation of the sympathetic nervous system, which in turn increases stress hormones, heart rate, blood pressure, muscle tension, sweat production and anxiety. Conversely, deep, slow breathing triggers brain activation of the parasympathtic system, suppressing the above stress response, while increasing mental clarity, relaxation and calm.
The spirit of God hath made me, and the breath of the Almighty hath given me life.
Truly, a practice of mindful breathing through the psalms offers a unique option for breathing new life into your soul, dispelling the weariness of life’s demands. Focusing on the sacredness of our God given breath, in combination with meditation on the God breathed inspired Word, ushers us into the divine Presence.
breathing through the psalms
Breathing through the psalms abides as one of my treasured forms of mindfulness meditation, particularly for times of soul weariness. Combining breathwork with the reading of the Word, naturally slows my pace, my attention and my mind. Resulting in a stillness practice truly nourishing to my spirit.
Today I share two delightful options for the experience of breathing through the Psalms, designed for easy use anytime you long for a break from the hectic demands surrounding you or the turmoil within you. Hearing from you in the comments about which one delighted you the most, rejoices my heart!
Psalms Breathwork
If you follow my Mindfulness Monday posts regularly, my recommendation for beginning every mindfulness practice with a Mindful Check In, is familiar to you. A Mindful Check In enhances making a calm transition from the atmosphere of busyness and activity to the atmosphere of stillness and enhances the practice. Without a transition, your brain and central nervous system remain on the continuum of activity.
- Sitting quietly, eyes closed: (limiting visual distractions), focus on your breath, gently inhaling and exhaling.
- After a moment or two of breathing, focus on physical sensations and any feelings or thoughts that come up. Acknowledge them, but don’t judge or latch onto them.
- Notice how your body feels, and try to identify an emotion you may be feeling in connection with the physical sensation. Simply note it; “that’s what fear, anger, sadness, etc. feels like in my body.”
- Acknowledge any thoughts that come up without following them. Notice the thoughts connected to the emotions.
- End in a moment of gratitude, and then begin one of the breathing through the psalms exercises below.
Breathing the Psalms While Reading
To Illustrate this method, I chose Psalm 63:1-8; but choosing a favorite psalm or a psalm which resonates with you on a particular day or in a specific circumstance works well. Decide whether you will read out loud or silently. I highly recommend reading out loud; hearing your voice read God’s Word is powerful! Additionally, you naturally read more slowly, with more attentiveness.
If you choose reading silently, the method remains the same, but I caution you to truly focus on keeping your breath slow and steady, only reading in cadence with your breathing. When we read silently, our eyes tend toward scanning and we move quickly across the page. You must remain intentional with your breathwork or your reading will exceed your breathing.
Psalm 63:1-8
Basically you are breathing and reading with the punctuation. If you encounter a verse where it seems too long for you until the next punctuation mark, simply read with the inhale and the exhale as able; take a full inhale and exhale, then begin reading again. Remember, the design of the exercises is towards a slow, rhythmic reading, cultivating stillness in the Presence of God. Avoid rushing!
(Inhale while reading) O God, (Exhale while reading) thou art my God; (Inhale while reading) early will I seek thee: (Exhale while reading)my soul thirsteth for thee, (Inhale while reading) my flesh longeth for thee in a dry and thirsty land, (Exhale while reading) where no water is;
(Inhale while reading) To see thy power and thy glory, (Exhale while reading) so as I have seen thee in the sanctuary.
(Inhale while reading)Because thy lovingkindness is better than life, (Exhale while reading) my lips shall praise thee.
(Inhale while reading) Thus will I bless thee while I live: (Exhale while reading) I will lift up my hands in thy name.
(Inhale while reading) My soul shall be satisfied as with marrow and fatness; (Exhale while reading) and my mouth shall praise thee with joyful lips:
(Inhale while reading) When I remember thee upon my bed, (Exhale while reading) and meditate on thee in the night watches.
(Inhale while reading) Because thou hast been my help, (Exhale while reading) therefore in the shadow of thy wings will I rejoice.
(Inhale while reading) My soul followeth hard after thee: (Exhale while reading) thy right hand upholdeth me.
End with a Selah moment of stillness; savor the words spoken, listen for God’s voice to you and close with a prayer of gratitude.
Psalm Breath Prayers
The psalms offer a plethora of prayers for God’s people for every circumstance in life. Another restful and restorative mindfulness exercise for breathing through the psalms involves “psalm breath prayers”. Below I share a few examples, but create your own for times of restlessness, overwhelm, uncertainty or sadness.
“God’s breath gives me life” (Psalm 104:29-30).
PRAYER: (Inhale) Grateful for God’s breath in you. (Exhale) Resting in His care and love for you.
“The Lord is my Shepherd…I shall not want.” (Psalm 23:1)
PRAYER: (Inhale) Entrusting your heart’s desire to Jesus. (Exhale) wanting __________ more than Jesus.
“Father into Thy hands I commit my spirit.” (Psalm 31:5)
PRAYER: (Inhale) The Father’s great love for you. (Exhale) Control or worry related to the outcome of ________.
“His steadfast love endures forever”. (Psalm 136, 26 times!)
PRAYER: (Inhale) God’s eternal steadfast love. (Exhale) your hurt and pain.
“I will give thanks to You, Lord.” (Psalm 57:9)
PRAYER: (Inhale) Receiving all from God with gratitude. (Exhale) Submitting to God’s perfect will for you in this circumstance.
End with a Selah moment of stillness; savor the words spoken, listen for God’s voice to you and close with a prayer of gratitude.
breathing in stillness
Breathing through the psalms encourages a drawing near to God which refreshes the soul and spirit. Combining a focus on your breath with reading the psalms, slows your reading pace, allowing more engagement with the Word of God. The attentiveness created opens the door for hearing God speak to you in new ways.
Another benefit of breathing through the psalms in these mindfulness exercises results in regulated breathing. A slower, deeper rate of breathing not only relaxes the body, but it encourages a meditative state of mind. Resulting in deeper understanding of the Scriptures and passive memorization.
Finally, and perhaps most importantly, breathing through the psalms facilitates stillness. A surrendered stillness which fosters lingering in the presence of God in full contentment. Enabling the full release of cares, striving and busyness; simply resting in the caress of the One who knows us fully and deeply.
Feature Image Photo by Jerry Wang on Unsplash
