Sept 12: Centering in Jesus w/ Irene Kraegel

Summary

In this session, Irene Krael, the Director of the Center for Counseling and Wellness, leads a mindfulness practice centered around Christian meditation. She encourages participants to focus on their sensory experiences, be present in the moment, and find peace in Christ's invitation to rest. By guiding deep breathing and sensory awareness exercises, the practice helps participants release mental burdens, reduce stress, and connect with God. Krael also highlights mindfulness groups offered by the counseling center for those interested in further exploring these practices throughout the semester.

Takeaways

• 😀 The speaker, Irene Krael, is the director at the Center for Counseling and Wellness, offering centering practices for participants.
• 🧘‍♀️ Mindfulness practice is used to center oneself in Christ, which has become a tradition at the start of each semester.
• 🐑 The speaker feels like a sheep needing guidance and encourages participants to find peace in God's presence as their shepherd.
• 🧠 Mindfulness helps in becoming aware of the present moment and letting go of thoughts about the past or future.
• 🌼 There are opportunities to join mindfulness meditation groups organized by the Counseling Center, with sessions starting soon.
• 🙏 Jesus modeled mindfulness by withdrawing to quiet places to pray, and the Bible encourages stillness and contemplation.
• 💨 The mindfulness practice focuses on paying attention to the senses, such as breathing, touch, hearing, and sight.
• 👂 Participants are encouraged to notice sensory experiences without judgment, allowing thoughts and emotions to pass naturally.
• 🕊 This mindfulness practice is intended to help reduce stress and anxiety, increasing joy and connection with others, while also being spiritually significant.
• 📣 Participants are invited to visit the Counseling Center for mental health support, and all services are free.

Q & A

Who is the speaker in the transcript?

The speaker is Irene Krael, the director at the Center for Counseling and Wellness.

What is the purpose of the centering practice mentioned in the transcript?

The centering practice is intended to help participants center themselves in Christ, providing a moment of mindfulness and stillness, particularly at the beginning of the academic year when people may feel overwhelmed.

How does Irene Krael describe her current state of mind?

Irene Krael describes herself as feeling frazzled, likening her state of mind to that of a sheep that is unsure where to go or what to do.

What metaphor from scripture does the speaker refer to during the centering practice?

The speaker refers to the metaphor of sheep and the idea that Christ is a shepherd who provides green pastures, symbolizing guidance and rest.

What is mindfulness, according to the speaker?

Mindfulness is described as a practice of becoming intentionally aware of the present moment, paying attention to the senses and letting go of the tendency to overthink or analyze the experience.

How does mindfulness help with mental health, according to the speaker?

The speaker mentions that mindfulness helps reduce depression and anxiety, increases a sense of connection with others, and boosts joy.

What are some sensory experiences that participants are encouraged to focus on during the practice?

Participants are encouraged to focus on their breath, the sensations of touch, hearing, sight, smell, and taste as a way to ground themselves in the present moment.

How does the speaker connect mindfulness with Christian faith?

The speaker connects mindfulness with Christian faith by referencing Christ's practice of withdrawing to quiet places for prayer and the Biblical encouragement to be still and know God. She also mentions that paying attention to sensory experiences can deepen one’s awareness of God's presence.

What resources does the Center for Counseling and Wellness offer related to mindfulness?

The Center for Counseling and Wellness offers a mindfulness meditation group, with sessions available starting next week and another starting in October. All services at the center are free.

What is the speaker's final encouragement to the participants after the practice?

The speaker encourages participants to take the stillness and centeredness they experienced during the practice with them into the rest of their day and to care for any areas of tension or discomfort they noticed during the session.

Outlines

00:00

🎙️ Mic Troubles and Introduction to Centering in Christ

Irene Krael introduces herself as the Director of the Center for Counseling and Wellness, apologizing for some technical difficulties. She begins by sharing her excitement for leading a centering practice. She reflects on feeling frazzled, likening it to being a sheep in need of guidance from Christ. Irene explains that the practice of mindfulness allows individuals to settle into the Green Pastures that God provides, bringing peace and calm amidst the busyness of life.

05:02

🧘 Mindfulness Practice and Upcoming Opportunities

Irene explains mindfulness, highlighting its focus on being present in the moment and how it counters tendencies to dwell in the past or future. She promotes the upcoming mindfulness meditation groups offered by the Counseling Center, emphasizing the importance of caring for mental health. Mindfulness is described as a practice of awareness, reducing anxiety and depression while promoting joy and connection with others, especially when practiced in God's presence.

10:03

🌿 Jesus and the Biblical Roots of Mindfulness

Irene discusses how mindfulness aligns with Christian practices, drawing connections to Jesus’s actions in the Bible, such as withdrawing to quiet places for prayer. She cites Psalm 46's invitation to 'be still and know that I am God' as a biblical example of mindfulness. Mindfulness, as practiced in faith, encourages people to pay attention to their sensory experiences and recognize the divine within them.

15:04

🔔 The Grounding Practice and Mindful Attention

A bell rings to signify the beginning of a grounding practice. Irene instructs participants to settle into their bodies, find a stable sitting position, and focus on their breathing. She encourages people to notice their sensations, breath, and surroundings, becoming fully present. She reassures participants that modifying the practice based on individual needs is welcome, and reminds them that the practice is about being present with Christ through mindful attention to their sensory experiences.

20:06

👂 Deep Sensory Awareness and Spiritual Rest

Irene leads the group through various mindfulness techniques, shifting focus between different senses: breathing, touch, hearing, sight, smell, and taste. She emphasizes the importance of noticing sensations without judgment and being present to the experience without overanalyzing. As participants tune into their senses, they are reminded that God is with them, offering rest and connection through these experiences.

💆‍♀️ Releasing Burdens and Finding Rest in Christ

Irene revisits the message of Jesus offering rest to those who are weary and burdened, reminding participants to release their burdens and find peace in Stillness. She concludes the practice with another bell, encouraging people to slowly bring movement back into their bodies and take note of any sensations or areas of tension they experienced during the practice. Irene invites everyone to take this sense of stillness into their day and reiterates the opportunity to join the mindfulness group.

Keywords

💡Mindfulness

Mindfulness refers to the practice of being fully present and aware in the moment, observing thoughts, feelings, and physical sensations without judgment. In the video, it is described as a way to become intentionally aware of the present moment, moving away from thoughts about the past or future. This practice helps reduce anxiety and depression and fosters a connection with God, as emphasized by the speaker's guidance to center oneself in Christ.

💡Centering in Christ

Centering in Christ involves focusing on one's relationship with Jesus, using practices like prayer and mindfulness to find peace and stability. The speaker talks about how centering oneself in Christ provides a sense of calm and direction, particularly in times of feeling 'frazzled' or overwhelmed, comparing this to the metaphor of sheep finding guidance from their shepherd.

💡Sheep Metaphor

The sheep metaphor comes from biblical imagery, where followers of Christ are often likened to sheep, with Christ as the shepherd. The speaker refers to feeling like a sheep—unsure and needing guidance—and explains that this mindfulness practice allows participants to rest in 'green pastures,' symbolizing the peace and care that God provides.

💡Breath

Breath is used in the video as a focal point for mindfulness, symbolizing life and the presence of God within us. The speaker encourages participants to notice their breath as a grounding tool, recognizing it as a 'divine breath' given by God. This practice helps bring attention to the present moment and is seen as a gift that helps participants experience stillness and peace.

💡Sensory Experience

Sensory experience involves focusing on the senses—touch, sight, sound, smell, and taste—as a way to stay grounded in the present. The speaker leads the group through a mindful awareness of their sensory experiences, helping them connect more deeply with their bodies and the world around them. This practice is presented as a way to connect with God's creation and experience His presence more directly.

💡Rest in Christ

Rest in Christ refers to finding spiritual peace and relief from burdens by turning to Jesus. The speaker quotes Jesus' words, 'Come to me all you that are weary...and I will give you rest,' encouraging participants to lay down their mental and emotional burdens during the mindfulness practice. This concept is central to the video, as it promotes finding rest and renewal through spiritual mindfulness.

💡Jesus' Solitude

The concept of Jesus' solitude highlights how Christ frequently withdrew to quiet places for prayer and reflection, as mentioned in the video. This is presented as a model for practicing mindfulness, as Jesus often sought stillness and silence to connect with God. The speaker draws a parallel between this biblical practice and the mindfulness exercise they guide, which encourages retreating from distractions to find spiritual peace.

💡Psalm 46

Psalm 46 is referenced with the verse, 'Be still and know that I am God,' which underlines the importance of stillness and contemplation in the Christian faith. The speaker uses this verse to emphasize the ancient roots of mindfulness and meditation in Christianity, linking the practice to a long tradition of seeking God's presence in moments of quiet reflection.

💡Awareness

Awareness is a core concept in mindfulness, referring to being fully conscious of one's thoughts, feelings, and surroundings without distraction. The speaker emphasizes that mindfulness is about cultivating awareness of the present moment and becoming more attuned to God's presence in daily life. This awareness helps participants let go of overthinking and experience life more directly.

💡Mental Health

Mental health is a recurring theme, as the speaker mentions that mindfulness can help reduce symptoms of anxiety and depression. The Center for Counseling and Wellness offers group mindfulness sessions to support students' mental well-being, illustrating the practical and therapeutic benefits of this practice. The speaker stresses that caring for mental health is part of spiritual well-being, which is supported through Christ-centered mindfulness.

Highlights

The speaker, Irene Krael, introduces herself as the director at the Center for Counseling and Wellness, emphasizing the importance of centering oneself in Christ.

This centering practice has become a tradition, typically held once per semester near the beginning of the school year.

The metaphor of Christ as a shepherd and participants as sheep is used to express feelings of confusion and the need for guidance and peace.

Mindfulness is introduced as a practice to become aware of the present moment and avoid overthinking or focusing too much on the past or future.

Mindfulness meditation group sessions are offered through the Center for Counseling and Wellness, starting Tuesday at 4:00 PM.

The mindfulness practice helps reduce depression and anxiety while increasing connection, joy, and a sense of presence with Christ.

Mindfulness, when integrated with faith, becomes a powerful practice, as Jesus often retreated to quiet places to pray and encouraged paying attention.

A grounding practice through mindfulness is guided, focusing on the senses—touch, hearing, sight, smell, and taste.

Participants are reminded that they can modify the mindfulness practice according to their own physical or emotional needs.

Irene explains that paying attention to sensory experiences can deepen one’s connection with God, celebrating the body as a temple of the Holy Spirit.

Jesus' invitation from the Bible to come to Him for rest is emphasized as a foundational element of the mindfulness practice.

Mindfulness invites participants to be present with their direct sensory experience rather than overthinking or analyzing it.

The session includes a bell sound to help participants center their attention at the beginning and end of the practice.

Participants are invited to notice sensations in their body, such as tension or tightness, and reflect on how to care for themselves in response.

The speaker closes by encouraging participants to take the stillness and mindfulness into their daily lives and consider joining the mindfulness group sessions for ongoing support.

Transcripts

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glad that you're here it sounds like

we're having a mic difficulty so we'll

get it sorted out um but my name is

Irene krael and I'm the director at the

center for counseling and wellness and

I'm so delighted to be here this morning

to do some centering practice with you

as we Center ourselves in Christ this is

become a bit of a tradition we often do

this practice together once a semester I

love that we do it near the beginning of

the year

because there's a lot going on so if

you're like me you might feel a little

frazzled this morning I was thinking

this morning of the metaphor of sheep

that Christ gives us that scripture

gives us um and I feel a little bit like

a sheep this morning like where do I go

what do I do how do I find what I need

so if you are in that same boat you're

in the right place we have this

opportunity to settle in the Green

Pastures that God provides for us as our

Shepherd and we'll do that today um

through a practice called mindfulness

and um I do want to give a shout out

that if you're interested in learning

more about mindfulness this semester we

do have a couple opportunities through

the center for counseling and wellness

to learn that um through a group format

I lead a group called mindfulness

meditation and we have a section

starting next week on Tuesday at 4:00 I

would love to have you join that it is a

delightful time of caring for ourselves

once a week together last for six weeks

there's another Monday section starting

in at um at the end of October so feel

free to sign up there's a QR code on the

screen or you're always welcome to just

reach out to the counseling center all

of our services are free um I would give

a plug for coming to visit us at some

point this semester during our time at

celvin because we're really eager to

care for you and help you get connected

to whatever those Mental Health

Resources are that would be helpful for

you so what is mindfulness um you can

think about a mindfulness practice as

awareness we're intentionally becoming

aware of what is in the moment right now

noticing how our mind tends to run into

the future or move into the past and

there's a lot of freedom and centering

and peace that can be found by coming

right into the present moment being

quiet paying attention being curious

being intentional about where we put our

minds the other piece of mindfulness

that we'll be practicing through this

today is noticing the tendency to think

about our experience

versus having our experience directly um

so we will together be laying aside that

tendency to overthink overanalyze over

interpret and spend a few minutes

together today just having our direct

sensory experience in the presence of

Christ um this is a practice that even

outside of Faith does help reduce

depression and anxiety it helps increase

our sense of connection with other

people increase our joy um but when we

add in this awareness of God in the

present moment it takes on even more

power and significance um Jesus modeled

this for us on Earth so it's very

typical in Scripture that we see Jesus

withd drawing to a quiet place to pray

we see that over and over um and of

course even before Christ the Psalms and

the Old Testament are also full of

references to meditation to

contemplation um love the scripture from

Psalm 46 you're probably familiar with

these words where it says be still and

know that I am God um so this is an

ancient Christian practice um Christ

also encourages us to pay attention

quite a bit he's often saying things

like anyone who has ears listen or

anyone who can see see right so um he

really wants us to pay attention even to

our sensory experience in the moment

um so today's practice will be a mindful

grounding practice into the presence of

Christ um and as you pay attention you

can know that God made your experience

your sensory experience your body as

good we know this from the beginning of

creation um that we're really encouraged

to celebrate our bodies as temples of

the Holy Spirit um to notice the ways

that God shows up through our senses on

a regular basis there is no one way to

do this I'll be guiding us through the

practice together um but you can always

feel free to disregard my instructions

at any time if you would like to modify

this for your own physical or emotional

needs along the way I'll be guiding it

for us sitting but you are welcome to

stand if you would prefer either where

you are you could always go to the back

of the room we have spots up in the

front if you're someone who prefers to

be on the floor to sit down or lay down

this is a very flexible practice um um

it is challenging at times to keep our

attention on the present moment there

may be points it feels uncomfortable for

you um but so you are always welcome to

modify it in any way that you would like

I will be using a bell um so just to

kind of show you what that looks like um

I use this Bell because it makes a

really beautiful sound um it doesn't

mean anything beyond that other then

it's a sound that helps us sort of

Center our attention um in that ringing

um so you'll hear me ring that at the

beginning to get us started and then

I'll also be ringing it at the end to

help us conclude our practice

together so I would invite you if you

would like where you are to find a

stable sitting position you might want

to uncross your legs have your hands on

your thighs or in your lap you could

bring a little bit of energy into your

body if you'd like by straightening your

spine allowing your head to reach up and

touch the

sky and if you choose there's an option

to close your

eyes or if that's not comfortable you

can also just let your eyelids fall

about

halfway and gaze softly at your lap or

at the floor in front of

you as you settle in here if it's

helpful you might want to take a couple

deep

breaths feeling your shoulders rise on

the INB breath and gently fall on the

out breath

breath just at your own Rhythm those

deep breaths coming in and out of the

lungs and then as you're ready allowing

your breath just to return to its

natural rate and

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Rhythm and I'll ring the bell to begin

our practice together

so we begin with this invitation from

Jesus who says come to me all you that

are weary and are carrying heavy burdens

and I will give you rest

take my yoke upon you and learn from me

for I am gentle and humble in heart and

you will find rest for your

souls for my yoke is easy and my burden

is

light so resting here in this

Stillness in this invitation from Jesus

to lay down our

burdens resting here in the silence

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and perhaps paying attention to the

rhythm of the

breath noticing this natural rhythm of

breathing if you

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choose paying attention to where your

breathing is the most noticeable so

perhaps it's that rise and fall of your

shoulders

the opening of your

chest maybe it's that warm sensation as

the air leaves the nose and that

tingling cool sensation as the air

enters through the

nose wherever you feel the breath most

easily or most vividly just letting your

attention rest there if you choose

this is the breath that God has put into

your lungs no need to control it or

change

it you're simply receiving this Divine

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breath and moving attention to your

sense of

touch so noticing what is it that you

feel on your skin in this

moment you might know notice the

sensation of your chair or the

floor perhaps sensations of clothing

touching your

skin maybe you notice the feeling of air

on your skin on the hands the

face maybe the top of the scalp if

that's available to you

and if you'd like you can tune into

Sensations that are within your body as

well maybe feelings of

tingling

temperature perhaps even the blood flow

within your

body if it's available to you that

sensation of your heart beating your

lungs

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moving noticing these Sensations moving

and changing moment to

moment nothing you need to

do nowhere else you need to go just

being present

here to the sense of

touch and you'll have thoughts as you go

through this practice the intention here

is not to get rid of those thoughts you

can just notice them maybe notice any

feelings or emotions that come up during

this practice smile at them if you'd

like

knowing that God is present here and

loves

you and bringing your attention back

here to the sense of touch if you

choose as best you can staying open to

what is present here treating yourself

with kindness being curious about any

Sensations that you feel on your scin or

inside of your body whether they're

Pleasant or unpleasant

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and knowing that if there's no sensation

in a particular area that's okay too

we're just practicing direct awareness

of whatever is here as we go along

experiencing this God given sense of

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touch and now if you choose taking a

deep breath

in letting that air out as you shift

your attention to the sense of

hearing as much as this is available for

you noticing what do you

hear there may be sounds from inside of

the

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room perhaps sounds from outside of the

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room maybe the sound of your own

breathing or your own

body there's no need to search for

sounds you're just noticing sounds that

are present

and perhaps labeling this experience as

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hearing just as thoughts pass through

the mind and keep going these sounds

also pass through the Mind pass through

the

awareness and there may be a desire to

label the sounds or judge them whether

you like them or

not seeing if you can come back directly

to the sensation of hearing with without

that filter of

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thought you are part of this bigger

world that's buzzing with activity and

sound part of this whole world that God

has

made so allowing yourself to connect to

that through the sense of

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hearing taking a deep breath in if you

choose and letting that air

out and and now if you choose shifting

your attention to the sense of sight so

if your eyes are open you might just

gently if they're closed you might just

gently open them and notice

shapes

colors

lines perhaps there's that tendency to

label what you see to judge it seeing if

you can just be present with some

curiosity to light to

reflection to visual

detail staying present to this sense of

sight that God has

given again as much as is available to

[Music]

you taking a deep breath in one more

time letting that breath

out and shifting your attention now to

the sense of smell

noticing what you can

smell and so you may just be the quality

of the air where you are or you might

choose to smell something that's

accessible to you maybe your sleeve or

your skin or maybe an object that's

within

reach not labeling or judging the smell

you're just

noticing noticing this sensory

information that God's

provided also being aware of any

thoughts or feelings that might come up

in conjunction with that sensory

experience smell is often connected to

emotion to memory so just being curious

about whatever is there as you stay

present the best you can doing your best

to keep an attitude of curiosity

openness

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non-judgment aware that God is with you

right here in this space

taking in one more deep breath if you

choose and letting that air

out and then we come to the sense of

taste what can you taste maybe there's

something in your mouth or something you

would like to taste that you have with

you perhaps just noticing what that

sense of taste is and any thoughts and

feelings that might come up in

reaction if you do choose to take a sip

or a bite of something maybe even

noticing any changes in taste and

texture and Sensations moment to

moment you stay in tune with that

experience of

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taste and if your eyes are open you're

invited to close them again if you would

like or just keep them halfway open

halfway

closed coming back here as much as you

choose to the physical sensation of

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breathing each breath a gift from

God air coming

in air going

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out noticing your body as a

whole as you sit here here or stand here

or lie

here this body that God created that God

called good from the very

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beginning this dwelling of the holy

spirit that is your

body and so as much as you're able being

present right here in this temple in

this

place and receiving this rest that Jesus

offers in the Stillness

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Jesus says come to me all you that are

weary and are carrying heavy burdens and

I will give you

rest take my yoke upon you and learn

from me for I am gentle and humble in

heart and you will find rest for your

souls for my yoke is easy and my burden

is light

[Music]

so resting here in this silence in this

Stillness that you've cultivated

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I'll ring the bell one more time to

conclude our practice seeing if you can

listen to the sound of the ring from the

very beginning until it Trails off into

space and can no longer be heard

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and then as you're ready you can just

bring some gentle movement back into

your body so if you'd like to stretch a

little bit you've been in the same

position for a while so notice what your

body needs move around a little bit

maybe roll those

shoulders and I would encourage you as

you move on from this practice even

right now take a moment to be aware of

what you noticed during that time this

is some really helpful information for

you so maybe you notice particular

thoughts going through your mind or

Sensations in your body areas of tension

anybody notice some tension or tightness

in your muscles yep um so that all gives

you information about what you might

need and you can consider if there's any

way that you might like to take care of

yourself a bit extra around those areas

that came up for you I would encourage

you to take a bit of this Stillness and

centeredness with you into the rest of

your day a reminder to sign up for the

mindfulness group through the Counseling

Center I would love to see you there and

feel free to connect with me afterwards

with any questions that you might have

go in peace

not