Integrating Mindfulness: Walking, Breathing, and Sitting for Soul Care

Do you ever feel like your mornings start on autopilot, rushing from one task to the next? What if you could transform those moments into opportunities for deeper connection—with God, with yourself, and with your health?

This morning, I tried something new. Instead of hitting the snooze button, I got up and began my day differently. After a gentle start, I decided to add a new practice to my morning routine. I call it “sitting down for soul care,” and it could be the missing piece in your own pursuit of wellness.

To learn more, download my free guide here.

Walking, Breathing, and Praying

Think about it. We often practice walking for better health, breathing for relaxation, and praying for comfort. But what if we could blend these practices more intentionally? My first experience with sitting down for soul care felt like the perfect way to ease into my walk. At the root of this practice—and of all my daily experiments with integration—are two key components: mindfulness and friendship with the Holy Spirit. Allow me to explain.

What is “Sitting Down for Soul Care”?

“Sitting down for soul care” is a simple way to check in with God and yourself. It helps integrate your spirit, mind, body, and relationships. By pausing intentionally, you create a space for reflection, deeper breathing, and inviting God’s presence into your moment. It’s a meaningful pause that sets a peaceful tone for the rest of your day.

The Power of 4,000 Steps

Walking, even for just 20 minutes or 4,000 steps, has tangible benefits. In fact, recent research shows that walking at least 4,000 steps daily can significantly reduce the risk of early death and improve overall health. You can read more about these findings here.

The photo above is one I took on my walk today. It’s a reminder of how simple, mindful steps can lead to clearer thoughts, better health, and a deeper connection with God.

Mindfulness and walking can enhance physical well-being, even for someone not yet enjoying a relationship with God. For Christians, however, this process can foster a deeper spiritual vitality. Admittedly, tuning into God today can feel more challenging, with modern distractions creating “static.” Yet, it’s still entirely possible—and worthwhile.

Incorporating Box Breathing

To further enhance relaxation and focus during your wellness routine, consider incorporating box breathing, a technique known to reduce stress and improve concentration. The method involves:

1. Inhaling through your nose for a count of four.
2. Holding the breath for a count of four.
3. Exhaling through your mouth for a count of four.
4. Holding the exhale for a count of four.

This cycle can be repeated multiple times to promote calmness and mental clarity (Learn more here).

Experimenting with Stacking for Wellness

Another element I’m experimenting with is stacking—combining multiple healthy habits to maximize the benefit. I started with sitting down for soul care, then transitioned to walking, and ended with a healthy lunch. Each habit added to the next, creating a more integrated experience.

Imagine the Impact of Consistent Self-Care

Can you imagine how your life can change for the better if you consistently practice self-care? So much of modern life is beyond our control, but we can ask the Holy Spirit for the self-control to take these small, intentional steps. Each one not only enhances our physical health—the temple of the Holy Spirit—but also deepens our relationships with God, self, and others.

Here’s to embracing wellness, one step, one breath, and one prayer at a time!