kudos and credit to the unknown creator of this meme
Dear Friends,
It’s been a week. Insert all the emojis.
I know many of us are struggling—mightily. People we love are hurting and afraid. We are hurting, too. Right now, with so much happening in the world—political division, social unrest, and constant uncertainty—it’s easy to feel drained, disconnected, and deeply discouraged. And in times like these, making space for self-care, creative care, and leaning on community is not just a cozy luxury; it’s absolutely essential.
Self-care doesn’t always mean a cup of tea, a long walk, or writing a few lines in a journal—though it can be. It might also be grabbing a black crayon and scribbling with all your strength to release what’s bottled up or dancing to a song that lets you shake some of the pain out of your body.
Owning our feelings and allowing them to move through us helps us return to ourselves, and when we can return to our hearts, it is easier for us to feel the ever-present support of the Spirit. Self-care, whether nourishing ourselves or releasing pain - and hopefully both - creates a steady internal anchor in a world that can feel anything but steady. We return to ourselves, reclaiming a sense of calm, presence, and inner peace amidst life’s storms. It is only from this place that we can truly contribute to healing and peace.
Community care is just as vital. When the world feels so divided, connecting with others who understand and can listen to our feelings reminds us that we’re not alone. Whether through conversations with friends, joining a group, or other community engagement, we are reminded that we are a part of something bigger. These connections have a way of grounding us, letting us know that even in the turmoil, we have support and understanding around us.
Two weeks ago, a young couple who had recently moved into my neighborhood had a Harris-Walz sign stolen from their yard—just like I did. I decided to reach out, bringing them a small gift and introducing myself to let them know they weren’t alone. Then, this Saturday, they stopped by with an encouraging note and a bag of coffee for me. We all felt a little better, knowing we were connected and thinking about each other.
And then, my church had a sacred listening session on Sunday. We gathered as a community after church and took turns speaking for two minutes, uninterrupted, with a two-minute sitting silence between speakers. We shared our concerns, grief, and fears, as well as a shared commitment to stay active and walk in love. We decided to hold each other tight in the days ahead and not give in to apathy or despair.
When people allow you to know about their pain and talk about it, take your shoes off. It’s a holy place. Be humble, be kind when someone shows you their vulnerability.
— Dr. Sarwat Umer
Then, there is creative care, which overlaps both self and community care.
“Dance and write poems and songs that help us to lament and hope, to make space to dream and be, to let out visions of what is possible take even deeper root in our hearts. This is our life force at work in partnership with Spirit to bring about a more beautiful world.” - Christine Valters Painter.
Credit: Marie Bowler
In a time where we’re all feeling the weight of the world, self-care, community care, and creative care help us carry it. By nurturing ourselves and leaning on one another and God - the Source of all Being and Love - we create a foundation that lets us move forward with resilience, clarity, and, yes, even hope.
A Gentle Creative-Spiritual Practice for Difficult Days
by Mary Thoma
Step 1: Feel and Move Your Emotions
Begin by giving yourself permission to feel whatever is present—stress, frustration, anger, grief, or anything else that feels stuck. Find a quiet space, close your eyes, and take a few deep breaths. Turn toward your feelings instead of away. Notice where in your body you might be holding tension or emotion. Let yourself acknowledge these feelings without judgment as if you’re simply letting them be seen.
Now, imagine releasing these feelings through movement. This could be anything that feels natural—maybe it’s a few deep sighs, shaking out your hands, a gentle sway, or even stomping your feet. If it resonates, try placing your hands on your heart or another place on your body, breathing into any areas of tension, and then exhaling, envisioning a release of whatever feels tight or blocked. Let it come.
You might even want to grab a crayon, marker, or pen and scribble on a piece of paper with as much or as little force as you need. Let this movement serve as a release, a way to let those feelings flow through you instead of staying stuck.
Step 2: Ground Yourself with Breath
When you feel complete, take a few more deep breaths, allowing yourself to be present in the moment. Feel your feet on the ground and the gentle rhythm of your breath, releasing tension with each exhale.
Close your eyes if you like, and let yourself imagine breathing in a sense of warmth, calm, or even light. Allow yourself to feel held and comforted by the Divine.
Step 3: Choose a Simple, Soothing Activity
Sometimes, it’s best to keep things simple. Pick a comforting creative activity, like doodling, writing a few lines in a journal, or even mindfully coloring.
Maybe you prefer to write a short poem expressing your feelings and concerns, or perhaps you will write yourself a love note of encouragement from Spirit, speaking the words that you most need to hear.
Don’t worry about making something “beautiful” or “meaningful”—just let your hand move naturally, whether you’re drawing shapes, writing words, or shading in spaces.
Step 4: Focus on Positive Words or Imagery
As you draw or write, choose one or two words that feel soothing, like “calm,” “release,” or “hope.” Let these words act as a mantra as you continue the activity.
If it feels natural, imagine that you’re creating a symbol of peace or light. Each line or word represents something positive you’re inviting into your day.
Step 5: Reflect and Acknowledge
When you feel complete, take a moment to reflect on what you created and how you feel. There’s no need to analyze or judge it—appreciate the act of creating as a gift to yourself.
Write a small note of gratitude for taking this time, like “Thank you for showing up today” or “Today, I cared for myself.” This small acknowledgment can be powerful, honoring your effort to care for yourself and to tune the frequency back to your heart.
Step 6: Carry the Calm with You
Hold onto any peace or release you may feel from this practice. If it resonates, take a photo of what you created, keep the words close, or even tuck away a small drawing as a reminder that you have this inner resource anytime you need it.
This simple practice can help ground and uplift you. By allowing yourself the freedom to create without pressure, you’re also reminding yourself that there’s room for peace, even on difficult days. Remember, this is your time to reconnect with your spirit and find a little comfort through the process of creation.
Here for you and with you,
xo Mary
Let’s listen to your life together.
Have you ever wanted to sit down with me for an hour to listen to what your life and your soul are speaking?
My spiritual companioning sessions are a sacred time for us to listen together to the yearnings of your spirit and the lessons of your life as it unfolds.
We can weave together options such as expressive writing, contemplation, breathwork + embodiment practices, and exploratory creative exercises—all with a desire to accompany you on a journey inward to deepen your creative-spiritual connection.
At the heart of our time together is our deep, sacred listening.
Reach out if you’d like to book a 15-minute exploratory call to learn more.
Just respond to this email.
I have other friends who are spiritual companions and spiritual directors, and I am happy to share their names with you as well. Just ask. <3
3 Things Worth Sharing:
Sunday’s newsletter from The Center for Action and Contemplation written by Richard Rohr. Father Richard Rohr reflects on the painful consequences of feeling disconnected from God, self, one another, and the earth. Understanding the Trinity as the source of reality’s interconnectedness leads to healing.
>> Also, TODAY: The CAC is holding a virtual sit meditation online.
“We invite you to join us on YouTube for a time to be together in stillness and reflection on Tuesday, November 12 from 7:30 – 8:00am PT (3:30 – 4:00pm GMT).”
There’s so much to fear right now that I’m sort of losing track of what to worry about most.
So I’m gonna need some help focusing.
Show me what is MINE to do.
Then grant me the strength to do it and the humility to rest knowing it is enough.
Help me remember that even if there is more to worry about in life right now, it does not mean that there is less to love in life right now.
So protect every inch of our joy, Lord.
And if you could help me stop reading shit on the internet, that might really help too.
Amen.
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As the only nonprofit pediatric hospital in our region, Children’s Hospital Colorado is dedicated to serving children and their families. Together, we can ensure that every child who needs us receives the care they deserve. To learn more, visit supportchildrenscolorado.org.
Mary, the way you weave words together is a gift. Thank you for all that you shared, your story, the practice, the poem, and the prayer - so helpful for times like these. We only will get through all of this in community. 🩷
Mary, the way you weave words together is a gift. Thank you for all that you shared, your story, the practice, the poem, and the prayer - so helpful for times like these. We only will get through all of this in community. 🩷
I adore how you put words together. Do you know everything you write supports my feeling more hope, less angst? Well done my friend, I AM with you~
PS: LOVE the story of how you and your neighbor came together in Unity:-)