I am so aware of the need to create rhythms for mental and spiritual health. For a few years, I've been experimenting with an ancient practice developed by Ignatius of Loyola called the Daily Examen. I was introduced to this form of reflection by a blog post from Dan Wilt that inspired me to try it.
If I spend my days focused on news anxiety, to-do lists and mindless activity without tending my soul, I feel robotic and disconnected from myself and others. Connecting to the One who knows and loves me unconditionally fuels my sense of purpose and meaning that nourishes my everyday world of activity. Beginning my day with stillness paired with emotional support oils and affirmations has been key to reorienting my soul to trust and peace. I've been impressed at how adding oils to my morning reflection has brought new possibilities, stability and emotional resilience.
Daily Examen Steps:
1. Be StillCease Striving.
Take several deep breaths guiding your body, mind and spirit to recognize that God is with us as we are, always present and always loving.
Breathe in awareness.
Breathe out distractions.
I choose a calming oil that is appealing (Lavender, Frankincense, Northern Lights Black Spruce, Stress Away, Copaiba, or Valor) and put a drop in the palm of my hand. I rub my hands together in a circular direction and then tent my hands over my nose and mouth and inhale deeply several times. With each breath, I silently pray or verbalize these affirmations.
Breathe in: "I am seen and known and loved today"
Breathe out: “I release tension and open my mind and heart to Love.”
2. Give Thanks
Choose an oil that you find appealing - Joy, Abundance, Gratitude, Valor, Lemon, Thieves, Panaway, Peppermint - make up a roller with your favourite combination to roll on your palm or put a drop in your hand, rub hands together to warm the oil and then tent it over your nose and mouth for a few deep breaths. Then put your hand with the oil over your heart as you reflect with Gratitude and say your affirmation.
Give thanks for every detail you can think of. “That kind word,” “That illuminating dream,” “The gift of colour and fragrance,” “That music I listened to,” or even “That painful situation that gives me another opportunity to grow.” Get good at identifying the details, and the gift within them. Nothing is too small to be grateful for.
Say aloud an affirmation like: "Your joy is my strength - put a song in my heart today."
3. Reflection Expose My Need
Ask, “How am I at this moment?” Explore a moment, memory or experience in which we felt God moving toward us or in us. What might God be trying to share with us? Reflect on moments when we found ourselves moving away from God in shame, fear, doubt, regret, disappointment and invite
God to sift them and turn them toward wholeness and healthy response.
Sometimes I find journaling helpful as I 'listen in' to my subconscious objections to my goals, plans and desire to love others. These can be helpful clues about things I need to release in the next step or to guide changes I need to make.
4. Pray and Release:
This step is a time to rest in the grace that God is bigger than our fears, problems, failures, hurts and concerns. We Offer joys, sorrows, or needs to God. Put down weapons of SELF-PROTECTION - or ways we push people away.
Choose an oil that addresses your emotion:Angry - PurificationApathetic - CedarwoodExhausted - PanawayAfraid - Valor or FrankincenseNervous - LavenderSad - Joy (with a Citrus Oil - optional)Worried - White AngelicaStressed - Peppermint
As before, put your oil of choice on the palm of your hands, rub them together and then tent them over your nose and mouth and take several deep breaths. Pray about things you want to release - anger, hurt, self-protection that no longer serves you, doubt, fear, insecurity. I usually also apply the oil left on my hands over my liver and abdomen for cleansing benefits as I release emotions that would hinder me in caring well for the people in my life.
5. Reorient to Trust & Hope:You can choose any calming scent for this last step. I usually choose to end my prayer time with White Angelica - an essential oil blend from Young Living that helps me not to pick up the negative energy and stress from people and situations around me. I apply this one like a shield over my shoulders, heart and head after putting a drop on my hand, rubbing palms together and then rubbing my hands over those areas. I can only let go of self protection when I remind myself that God can protect my mind and heart - attaching that affirmation to the scent of White Angelica can be a helpful place to restore peace, vision, and purpose to move into my day with joyful expectancy.
Affirmation: “Let Your ways of love unfold on earth as in heaven.” I focus on orienting my mind and heart to trust. Ask for eyes to see God's goodness unfold as we walk through our days.
The Lord Your God is with you. He is mighty to save. He will take great delight in You. He will quiet you with His love, He will rejoice over You with singing. Zephaniah 3:17
The Lord Your God is with you. He is mighty to save. He will take great delight in You. He will quiet you with His love, He will rejoice over You with singing.
Zephaniah 3:17
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