When we’re struggling, knowing where to start with self-care can feel overwhelming. Many strategies demand more time, energy, and money than we can afford.

That’s why I am sharing a simple, practical strategies for each aspect of wellness. They aren’t revolutionary strategies – but they are practical, effective, and a great place to start.

This week, we’re kicking it off with spiritual self-care.

When Spiritual Practices Feel Like a Chore

If you’ve been part of a Christian community, you’ve likely heard about the importance of daily devotions, attending church, and participating in the community. These practices are valuable, but let’s be honest – sometimes they become routine habits rather than sources of true spiritual refreshment and connection.

During a particularly difficult season in our family, I was too exhausted to pick up my Bible. When I did, the words didn’t make sense to me. I needed a simple daily practice that would allow me to still grow spiritually – without requiring more energy than I had to give.

That’s when a college professor introduced me to the Daily Examen.

A Simple Proactive Strategy: The Daily Examen

The Daily Examen, a practice believed to have originated with Ignatius of Loyola, involves four simple steps that can be done in 5-10 minutes:

1. Rest in the presence of God – Breathe, relax, and allow God’s presence to wash over you.

2. Give thanks – Find something in the day you are grateful for. It can be something big, or something small, like a blue sky on a stormy day or a warm cup of coffee.

3. Review your day – This is a time of reflection. What happened today? Where did you see God today? What did you learn and feel? This step often involves facing our failures – maybe we were short-tempered with our kids, said something hurtful, neglected something we should have done. Whether big or small, this is our chance to confess it to God, to pray, and ask for help.

4. Look forward to tomorrow (or the rest of the day) – What is coming in the rest of the day or tomorrow? Is there an aspect that will be difficult for me – a person, a task, or an event? Regardless of what it is, we can commit the next space of time to God and ask for His help in facing whatever the day brings. Since learning this practice four years ago, it has remained a daily anchor in my spiritual life – keeping me grounded whether life is going well or I’m in survival mode.

A Quick Reactive Strategy: Guided meditation Scripture calls us to meditate on God’s word. Christian meditation isn’t about emptying our minds – it’s about filling them with truth and drawing closer to God through focused prayer. If meditation feels overwhelming, there are some great apps like Abide, Dwell and the Amen app that offer guided Scripture-based meditations. These meditations vary in length and cover different topics that relate to many life situations and emotions.

Spiritual Self-Care Doesn’t Have to Be Complicated Simple, consistent practices like the Daily Examen or listening to a guided meditation, can create a foundation that keeps you spiritually anchored, even during difficult times. If you’re looking for more practical ways to create a self-care plan that fits your life, check out My Recharge Guide - designed to help you build a holistic, personalized approach to self-care – without adding more stress to your plate.