Breathe: The Stress Less Podcast

Renewing yourself by focusing your mind on God's goodness is a powerful way to bring joy and peace into our lives. We often forget the power of the small things in life, like a simple cherry-dipped cone from Dairy Queen, that can bring a smile to our faces. During Mental Health Awareness Month and AAPI Heritage Month, we can take the time to remember the small things that bring us peace and joy. God's goodness is all around us, but it's up to us to take the time to recognize it and to take action on it. We can take the time to slow down and appreciate God's gifts, like the beauty of nature, the love of family, and the peace of a quiet moment. We can also take action to renew our spirit and emotions with God's promise from His Word and a practical soul care tip. We can also take the time to read books that bring us peace and joy. Bonnie's book Sweet Like Jasmine, Finding Identity in a Culture of Loneliness, is a memoir about her journey to find her father. It explores 20 different areas of our true worth as God's beloved daughter. Reading books like this can help us to find peace and joy in our lives. LINKS & RESOURCES Download 3 FREE Gifts when you order Breathe: 12 breath prayers, 5-day guided devotional + 5 guided audio scripture meditations. Click here to sign up! Get Bonnie’s new book #1 New Audiobook Release in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

LINKS & RESOURCES Download 3 FREE Gifts when you order Breathe: 12 breath prayers, 5-day guided devotional + 5 guided audio scripture meditations. Click here to sign up! Get Bonnie’s new book #1 New Audiobook Release in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

Do you wake up anxious first thing in the morning? Your mind is racing with thoughts of what you need to get done today and what you failed to do yesterday. If this is a pattern for you, we challenge you to break the morning cycle of worry with prayer!   In this episode preview from Teach Us to Pray, host Christina Patterson shares what to pray in the morning for a worry-free day.   Discover More Episodes of Teach Us to Pray with Christina Patterson: 3 Signs God Is Trying to Get Your Attention: https://bit.ly/42MSUTf / https://spoti.fi/42uBdYS  How to Turn Your Worries into Prayers: https://apple.co/3I4FPgd / https://spoti.fi/3VTyWUO  How to Pray When You Sense God Moving You In a New Direction: https://apple.co/42tOrVJ / https://spoti.fi/3BoBwIJ  Why Prayer Is So Hard: https://apple.co/3pz8jZ9 / https://spoti.fi/3LUNSx9   Follow the Show: Apple Podcasts: https://apple.co/3NBnXgt Spotify: https://spoti.fi/3NXSghLSee omnystudio.com/listener for privacy information.

What is something God has been touching your heart to let go of, but you doubt if it’s God asking you to change, someone else, or yourself?  What is something God wants to add new in your life? One of the biggest challenges to mental health is indecision and feeling stuck:  Which voice is God’s or is someone else’s expectations? Expectations are hard to manage because God may be prompting you to make changes, yet it can become confusing: is it really God calling me to let go of certain roles or responsibilities, or is it just my idea, or is it someone else’s expectations that I’m afraid to disappoint. Soul Care coach Bonnie will help give you confidence and clarity to make decisions using three passages in Scripture to discern whose voice may be causing you confusion. Learn scientific tips based on scripture to ease anxiety in decision-making. Learn to: Ask questions to ask yourself to discern and grow in confidence Apply a 3-point litmus test using 3 passages of scripture to know if expectations are from God’s voice or someone else. Identify if your fear or confusion is from a voice from the past Discern if your doubt is from fear of others’ judgments, letting God down, or self-doubt. Let go and choose rest without giving in to pressure from people you admire or want approval from. Scripture: The Good Shepherd (John 10), Fruits of the Spirit (Galatians 5:22-23), Qualities of Jesus' Voice (Matthew 11:29) Scripture: “Come to me those who are weary…  and find rest for your souls.” Matthew 11:28-Soul Care Tip: Nature Sounds lower anxiety LINKS & RESOURCES Download 3 FREE Gifts when you order Breathe: 12 breath prayers, 5-day guided devotional + 5 guided audio scripture meditations. Click here to sign up! Get Bonnie’s new book #1 New Audiobook Release in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

LINKS & RESOURCES Download FREE Gifts when you order Breathe during the month of May: a 5-day guided devotional to refresh weary hearts + 5 guided audio prayer quiet times, PLUS printable Breath Prayer cards inspired by Scripture.Click here to sign up! Get Bonnie’s new book #1 New Audiobook Release in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Book Signing Event: Meet Bonnie Gray at Books Inc in Palo Alto, California on May 7th Sunday @2:00pm. Join Bonnie & 40+ speakers at the Christian Parenting Event online. Get $20 off using this link & the code: FRIENDSANDFAMILY23 Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most to flourish with God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

We all want to start anew and spring is in the air. But, how do we let go of our fear and say yes to the new things God has for us? Learn how to let go of roles and responsibilities instead of holding yourself back because of fear. Plus, with secular meditation so popular in our culture as stress relief tool, what is the difference between secular and biblical meditation? Soul Care coach Bonnie answers this question and will guide you in a special episode to guide you in biblical meditation so you can say yes to God and say no to fear. Learn scientific tips based on scripture to help ease anxiety. Learn to: Set your heart free from fear of uncertain and anxiety using God’s Word What is the difference between secular and biblical meditation for stress relief How to slow down to savor God’s peace and presence Enjoy a guided audio quiet time using the Lectio Divina – “divine reading” method Scripture: “I run in the path of your commands for you have set my heart free.” Psalm 119:32 Soul Care Tip: This week, Bonnie talks to us about meditation for stress relief LINKS & RESOURCES Download FREE Gifts when you order Breathe during the month of May: a 5-day guided devotional to refresh weary hearts + 5 guided audio prayer quiet times, PLUS printable Breath Prayer cards inspired by Scripture.Click here to sign up! Get Bonnie’s new book #1 New Audiobook Release in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Book Signing Event: Meet Bonnie Gray at Books Inc in Palo Alto, California on May 7th Sunday @2:00pm. Join Bonnie & 40+ speakers at the Christian Parenting Event online. Get $20 off using this link & the code: FRIENDSANDFAMILY23 Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most to flourish with God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

How do we know we’ve entered a season of burnout and really need to make some changes – or maybe the Lord is saying it’s time to grow and God’s stretching you in order to grow? Bonnie shares 4 signs to know the difference between pushing through or it’s time to make changes that may be disruptive, but necessary. Learn how the pick-yourself-up-by-the-boostraps mindset may not be how God is calling you to walk with him in your current season of faith. Soul Care coach Bonnie will share answers to these questions. Learn scientific tips based on scripture to help ease anxiety. Learn to: Understand the difference between burnout and a season of being stretched in order to grow Identify signs in 4 areas of wellness that signal burnout: emotional, physical, spiritual and social 4 Mental Health Benefits Listening to Stories How being too strong doesn’t mean you’re more spiritual & hurts you Breath Prayer: Inhale: When I feel afraid. Exhale: I will trust in you. Scripture: When I feel afraid, I will trust in YouSoul Care Tip: Listening to stories, Taking a Walk, and Relaxing Benefits of Activating Your Auditory Senses LINKS & RESOURCES Listen to “4 Practical Ways to Avoid Burnout” with Bonnie on the Proverbs 31 Ministry Podcast Get Bonnie’s new book #1 New Audiobook Release in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Book Signing Event: Meet Bonnie Gray at Books Inc in Palo Alto, California on May 7th Sunday @2:00pm. Join Bonnie & 40+ speakers at the Christian Parenting Event online. Get $20 off using this link & the code: FRIENDSANDFAMILY23 Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most to flourish with God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

Ever feel fatigued but not sure why? Most of us don’t run marathons, yet we find ourselves sluggish after a day of sitting at our desks. Guess what causes more fatigue: food deprivation or social isolation? As people of faith, how can we respond to fatigue and feel renewed with vitality the way God designed for our emotions and bodies? As parents of faith, how do we raise children to be stress-resilient, so they aren’t fatigued and practice healthy mental health habits? Soul Care coach Bonnie Gray will share answers to these questions. Learn scientific tips based on scripture to help ease anxiety. Learn to: The one key ingredient that will help you to raise your kids to be stress-resilient and protect their mental health well-being The surprising reason why your body gets fatigued and how to renew your energy levels (and it doesn’t involve the gym) Create this one rhythm to recover from stress from the work week & kid’s schoolwork Right brain and left brain anxiety and how God created your body to respond to stress & to recover Breath Prayer: Inhale: When I pass through the waters. Exhale: You will be with me. Scripture: When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.” Is. 43:2Soul Care Tip: Family Adventures, The joy of anticipation, novelty, and power of new experiences LINKS & RESOURCES Join me & 40+ speakers at the Christian Parenting Event online. Get $20 off using this link & the code: FRIENDSANDFAMILY23 Get a copy of Bonnie’s new book #1 New Audiobook Release on Amazon in Meditation to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Book Signing Event: Meet Bonnie Gray at Books Inc in Palo Alto, California on May 7th Sunday @2:00pm. Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most to flourish with God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

When the news is so discouraging and traumatic events trigger anxiety, how do we cope? As you scroll through news stories, you are absorbing stress and triggering anxiety. As people of faith, how can we release the stress and still live in this world? We don’t live in a bubble - where we are Pollyanna and “everything is fine” - yet we don’t want to run around like the “The sky is falling." Soul Care coach Bonnie answers, “Where is that balance? Where is that godly response & perspective?” This episode will help you to learn scientific tips based on scripture to help ease anxiety. Learn to: Why reading the news triggers the body’s stress response How to practice the power of listening & being present even when you feel fear 3 Ways to respond to discouraging news based on scripture & science to create a shield to guard against anxiety: sharing kindness, helping someone, and smile How to lower the stress hormone cortisol and release calming hormone serotonin to stop the panic How do we respond to discouraging news? Breath Prayer: Inhale: When I pass through the waters. Exhale: You will be with me. The Power of Gaze Scripture: “We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed (2 Cor.4:7-9).Soul Care Tip: 5 practices: Show Kindness, Help Someone, Smile, The Gaze, In-Person Get-togethers LINKS & RESOURCES Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Sign up for the FREE Breathe Wellness Bible Study at thebreathebook.com Book Signing Event: Meet Bonnie Gray at Books Inc in Palo Alto, California on May 7th Sunday @2:00pm. Take the Soul Care Quiz at http://soulcarequiz.com/ – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most to flourish with God’s peace and joy in your life. Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.

Feel weary, but don’t know how to stop worrying? Want to find your joy, but feel exhausted overthinking? Learn how to respond to stress and stop anxiety using three. Soul care coach Bonnie shares 3 key ways to lower stress hormone cortisol and release calming hormone serotonin to restore God’s peace and calm. This episode will help you to learn scientific tips based on scripture to help ease anxiety and sleep better. Learn to: Replace the lie that triggers anxiety with the truth to set you free Breath Prayers: How to activate your body’s Rest Response & restore peace to your emotions Left Brain & Right Brain Science: How to turn off anxiety the way God designed your nervous system to work Heal burnout using a powerful soul care technique in any situation to stop anxiety right away Scripture: “Be still, and know that I am God” (Psalm 46:10). Soul Care Tip: UCLA Brain imaging study to show how naming stressors lower anxiety, power of journaling, pursed lip breathing technique. LINKS & RESOURCES Grab Bonnie’s new book to lower stress, Breathe: 21 Ways to Stress Less & Transform Chaos to Calm Sign up for the FREE Breathe Wellness Bible Study at thebreathebook.com Book Signing Event: Meet Bonnie Gray at Books Inc in Palo Alto, California on May 7th Sunday @2:00pm. Take the Soul Care Quiz at com – your FREE personal wellness assessment – to learn which areas of wellness you’re missing most to flourish with God’s peace and joy in your life.\ Want Scientific Articles mentioned in Today’s Show? Sign up for the FREE Breathe Newsletter https://thebonniegray.com/subscribe/ Get Bonnie’s FREE 7 Prayers & Scriptures to Calm Anxiety here! FOLLOW BONNIE:Instagram: https://instagram.com/thebonniegrayFacebook: https://facebook.com/thebonniegrayHer site: http://www.thebonniegray.comSee omnystudio.com/listener for privacy information.