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When Unity was founded more than 130 years ago, it

was not to establish a church or to convert anyone to a
new belief system. Instead, founders Charles and Myrtle
Fillmore wanted to share what they were learning about
spiritual principles in the hope they could supplement and
enhance others’ understanding.
To disseminate their discoveries, they started a magazine,
then another. Soon they were publishing books, then
innumerable pamphlets, and eventually Unity created
booklets like this one.
Your Support Makes a Difference Our intention with this booklet is exactly the same as the
Fillmores’—to share with you the tools we have discovered
Generous donations from friends like you and are using on our own spiritual journeys, hoping they
allow us to make Unity literature available to will serve you too.
those most in need of spiritual encouragement.
Tools are not exactly the same as teachings. Teachings
You may give at unity.org/donatenow. are ideas, and tools put them into action. Here we have
assembled down-to-earth, how-to steps you can practice
in daily life to become more aware of your oneness with
God, to awaken to your spiritual essence, and to nourish
your soul.
We hope this booklet will help you create spiritual
practices that will serve you in new ways or expand those
you already have. Change them, tweak them, and make
them your own, and no doubt you will think of others.
Practicing the presence is the most effective way you can
integrate your spiritual being into your human experience.

Your Friends in Unity

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 Table of Contents
Affirmations.............................................................................. 4
Denials....................................................................................... 8
Creative Work......................................................................... 12
Forgiveness.............................................................................. 17
Journaling................................................................................ 21
Meditation and the Silence.................................................... 26
Prayer....................................................................................... 30
Sabbath..................................................................................... 35
Self-Care.................................................................................. 38
Self-Reflection......................................................................... 43
Social Action........................................................................... 48
Visioning.................................................................................. 52

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Affirmations

WH AT I S A N A FFI R MAT I ON? HOW AFFIRMATIONS WO RK

An affirmation is a declaration of spiritual Truth, supporting An effective affirmation is not wishful or magical thinking,
us in the same way an anchor holds a boat steady in its and—this is important—it is not a prediction of how things will
position on the water. An affirmation is a claim on Truth, our turn out. Rather, it is a statement of what is true here and now.
demand on Truth to establish itself in mind and heart.
Affirmations remind us of the spiritual principles behind life’s
Affirmations are often partnered with denials (described in events, like the sun shining behind the clouds.
the following section) as a practice of first clearing away or
releasing a false belief and then affirming a statement of our An example might be about money. We don’t affirm we’ll be
divine nature. Together they are a valuable and rewarding tool. rich someday. Instead, we affirm what is true now and always.

E X A M P LE S O F A FF I R MAT I ONS • The key to prosperity lies within me.

If you’re in bed with the flu, you can affirm: • I claim and affirm there is plenty of time and money,
plenty of possibilities for me to thrive.
• Divine life is my true state of being.
• I open my mind in abundance. I open my heart in
• Every cell in my body is thrumming with divine life. appreciation.
• I cultivate a plenty consciousness.
Affirmations state the truth of the good that is always ours.
—Rev. Linda Martella-Whitsett

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Affirmations
TH INKI N G AND SPE AKING
TH E TRUTH
Rev. Karen R. Shepherd

I was going through a difficult transition in my life. I had no I have collected many affirmations throughout the years. One I
self-esteem and minimal self-confidence, accompanied by invoke regularly is in the area of relationships. I learned it from
a severe lack of self-worth. I was in search of an anchor. I Rev. Tom Thorpe, one of my early instructors:
found myself in a Unity church, where my spiritual journey Let divine love and wisdom speak through me.
began 39 years ago.
I use it most often in difficult conversations before responding to the
The first class I took was based on H. Emilie Cady’s book from other person.
1903, Lessons in Truth, considered to be a Unity foundational
course. I also gathered many of my go-to affirmations in those early years
from the work of longtime Unity minister Dr. Catherine Ponder. I
The early lessons emphasized the need to lift our thinking to a found them particularly helpful in the area of prosperity.
higher level and explained the simple concept of affirmations
and denials. Denials encourage us to turn away from negative God is my Source. It’s a simple but profound statement of Truth
thinking. Affirmative statements replace our negative thoughts about myself and the infinite abundance of the universe.
and beliefs with Truth. You don’t have to undertake serious spiritual study to use this
technique. Affirmations can be gleaned from anywhere. For
I began to use denials and affirmations in my daily life. Cady
example, I like the recent book title You Are Enough (HarperOne,
wrote that denials have an erosive or dissolving tendency. I
2020) by Panache Desai, and it translates easily into a personal
definitely needed to dissolve the negative image I had of myself.
affirmation: I am enough.
Affirmations build up strength, courage, and power—just what I
needed to rebuild my life. Short, simple, to the point, and above all, true!
I developed a mental file of short, easy-to-remember statements This is not simply positive thinking. Our ability to vocalize is vital
of Truth that I could draw on whenever I reverted to negative to our use of affirmations. We must speak them as often as we can
thinking that did not honor and support my innate divinity. because words bring thoughts into existence. Through repetition,
The ability to change my thinking released me from the grip and aloud whenever possible, we internalize our affirmations and
of despair. make them our own.

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Denials

WH AT I S A D E NI A L ? U NDERSTANDING D ENI ALS

Eliminating thoughts and beliefs we have come to regard as false, Spiritual denial is not the same as the psychological term that means
limiting, or negative. True denial releases the energy expended in “refusing to face reality.” We never suggest denying the facts or
holding on to nonproductive ideas. glossing over feelings.
Denials are often partnered with affirmations. First, we clear away or This spiritual form of denial—a term coined more than a century
release a false belief, then we affirm an important truth. ago—means “to release or renounce.” It is disidentifying with and
eliminating thoughts and beliefs we have come to regard as false,
E X A M P LE S O F DENI A L S limiting, or negative.
These are denials about money:
In this sense, we can deny:
• I release the idea that there is not enough, that I could run out of
• Any belief about the permanence of our circumstance or the
time or money.
length of time it is taking to resolve
• I am not subject to the mass consciousness of fear and insecurity • Negative interpretations of the circumstance, such as making
with every turn of the market. it mean that something is broken, wrong, or missing in our
• False notions of lack and limitation have no hold on me. lives
• Identification with the condition, such as naming it my
• My value is not defined by my present net worth.
disease, or making the condition a bigger part of our lives than
it actually is
• Beliefs about what I have been told and what everyone knows
about a condition, such as claiming seasonal allergies because
everyone has them
• Self-punishing beliefs about God and about human nature
—Rev. Linda Martella-Whitsett
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Denials
H EL P M Y UNBE LIE F
Rev. Joy Wyler

Thoughts have the power to shape our experience of life. I First, I sit in the Silence and speak out loud the affirmation I am
made this amazing discovery in my late twenties when I began using. I ask Spirit, “What unbelief remains?” The buried doubt may
attending a Unity church. A part of me had intuitively known pop up then or later as I wash dishes or shower or drive to work.
the power of positive thinking, yet hearing it articulated felt I usually feel a moment of aha as the thought vibrates within me,
letting me see what has been in my way.
empowering in a completely new way.
Another practice is to write the affirmation I’m using on a clean
I joyfully claimed my good in affirmations but remained a little
piece of paper. Then I allow my mind to wander as I write every
unclear about denials. They felt awkward, but affirmations alone
thought I have that is unlike my affirmation. As I write freely, one
didn’t feel like a complete process.
thought will again resonate as the unbelief that has been blocking
Then I read the story in Mark 9 in which a father brings his son to my good.
Jesus for healing. In the text, “Jesus said to him … ‘All things can be
Once I identify my unbelief, I craft a statement to deny it power,
done for the one who believes.’ Immediately the father of the child
followed by a statement of Truth, like this: Thoughts that I am less
cried out, ‘I believe; help my unbelief!’”
than enough have no power to diminish the Truth of my being. I am
What a moment of clarity this father had! I can easily state positive divine wisdom, love, and life in expression.
beliefs, but it can be difficult to discern the layers of unbelief
Every time unbelief returns to my conscious thought, I deny it
accumulated throughout years of listening to limiting messages from
power. I speak the denial with the same persistent faith I hold when
family, the media, social peers, and even religion. Limitation and
speaking the affirmation to claim my good. Once I stop feeding
doubt arise when I give power to temporary conditions in my health,
unbelief with my attention, it begins to fade. Denial opens the way,
circumstance, or relationships. To clear the clutter of unbelief, I must
and affirmation brings my good into manifestation.
first identify the thought and then withdraw the power of attention
and focus from it. That is a denial.
Often my unbelief stems from doubt about the fullness of my
divinity and access to my divine powers. I use two practices to “help
my unbelief ” and reveal the limited thought that is ready to be
released.

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Creative Work

WH AT I S C R E ATI VE WOR K ? WHY C REATIV E WO RK MAT T ERS

Creative work is a manifestation of your creative spirit. The divine TO SPIRITUAL GROWT H
gift of creativity expresses uniquely through each of us. When our We can lose ourselves in the midst of creative work and touch
creativity has an outlet for conscious expression, we connect with something larger than we thought ourselves to be. Time spent
divine inspiration and our own divine nature. immersed in creative work becomes a joyful and nurturing spiritual
practice. We feel centered, renewed, and invigorated.
E X A M P LE S O F CR EAT I VE WOR K
Creative expression invites us to touch inspiration—to be breathed
Creative work may include expressing the self through sculpture,
by God. We can quiet our minds and not be attached to something
painting, performance, dance, writing, filmmaking, music, or even
looking a certain way. We can allow ourselves to be guided from
gardening and cooking. The creative process may be solitary or a
within and see what emerges organically. When we step into the
group effort.
pure joy of creating, we can access an inner awareness of freedom
and divine flow.
Whether you are cooking a delicious meal, painting from your
heart, dancing in your living room, scrapbooking, or designing
and building a new garden shed, allowing yourself to embrace and
express your creativity is a powerful spiritual practice that supports
every aspect of your life. When you trust inspiration and creativity
in one aspect, you open yourself to inspiration in all that you do.
Take time to draw, cook, dance, write, sew, design, build, sing,
and express your creativity in any way that emerges. Cultivate the
freedom of pure creation. Embrace the process and let go of any
attachment to a result. The joy of being fully present to that process
is a powerful way to connect with the divinity you are.
—Rev. DeeAnn Weir Morency
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Creative Work
H OW TO CO LLAGE
YO U R DI VI NE SPIRIT
Rev. Jeanmarie Eck

One of the ways I have learned to become more aware of my

soul is to create spiritual collage cards. For years, I was drawn
to using angel cards and spiritual card decks to facilitate
my discernment process. In 2014, I attended a SoulCollage®
workshop and was offered a creative process that gave me the
tools to build my own spiritual card deck, reflecting my unique
expression of my divine nature.

My personal deck has now grown to more than 40 cards, and I

often consult with the cards when I am seeking divine guidance,
consolation, or a path to greater meaning in my life. Each card
consists of one or more images without any words, drawn from
magazines or other print materials. Allowing the cards to contain
images without words leaves them open to ongoing and deepening
interpretation as I continue to work with them.
I have simplified the process so that anyone, regardless of artistic
ability, can begin to create a card collection. SoulCollage materials
can be purchased online, which include 8- by 5-inch mat boards for
the base of the cards, card sleeves, a glue stick, and a frame to adjust
your images before you glue them down. You will also need a pair of
scissors.
Begin with a time of silent meditation to connect to the Truth within
you. Ask yourself what wants to be revealed or known about your
true nature today.

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Creative Work Forgiveness
When you feel centered and ready, find images for your collage. This
is an intuitive process, so allow yourself to be drawn to images that
speak to you without attempting to figure out why. You may search
through magazines or collect uncut images in advance and spread
them out before you.
The first image you will choose is a foreground image of a person or WHAT IS FO RGIV ENES S ?
animal. Then search for a background image that complements the Forgiveness is the act of releasing ourselves from the bondage of
energy of the primary image. Carefully cut out the primary image an ongoing negative connection. Forgiveness resurrects our peace
and move it around to see where it wants to be placed on your chosen of mind from the perils of victimhood and releases our negative
background intuitively. Cards may be oriented vertically or horizontally. judgments.
Next, look for any additional images to support the energy of this WHY DO WE FORG I VE?
card. After you have glued down your images, place the completed
We forgive to reclaim our equilibrium. It is a joy to forgive. It’s also
card in a sleeve.
worthy to note that the “Lord’s Prayer” says, “Forgive us our debts,
You may make as many cards as you like in one sitting, but it is as we also have forgiven our debtors.” Jesus implored us to forgive
important that each card reflect a single energy. Once you have anyone we are angry with. We will be released from bondage.
enough, you may draw one each day for guidance and insight. Forgiveness is a gift we give ourselves.

To do so, begin a dialogue with the card, gazing deeply into the HOW DO WE FORG I VE?
image and asking, “Who are you?” Speaking from the perspective of We make up our minds and our hearts to let go, knowing that
the card, answer, “I am the one who …” and continue to share what carrying around anger and judgment toward others or ourselves is a
the card has to say. burden we no longer wish to bear.
As you create more cards, you will be amazed how each one will FO RGIV ENE SS CAN BE I NF I NI T E
reveal your inner wisdom.
Jesus was once asked how often one should forgive. Seven times? His
response was, “Not seven times, but, I tell you, seventy-seven times”
(Matthew 18:22).

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Forgiveness
Seventy-seven is not a magic number. Earlier translations say FO RG IV IN G MY DAU GH T E R ,
seventy times seven, or 490. It was simply Jesus’ way of saying
forgiveness can be infinite. FO RG IV IN G MYS E L F
Rev. John Beerman
Forgiveness is not about condoning bad behavior or saying we must
trust those who have mistreated us. It does not mean there will be Forgiveness is the most powerful spiritual tool I know. Forgiving
no justice for bad acts. frees us to align with divine mind by opening any blocked
spiritual and emotional channels. Simply said, forgiveness
Consider this from H. Emilie Cady’s Lessons in Truth, a Unity classic
book written more than 100 years ago: “To forgive does not simply gives us a chance to think clearly without the roadblocks of
mean to arrive at a place of indifference to those who do personal resentment, anger, and ceaseless judgment of ourselves and
injury to us; it means far more than this. To forgive is to give for—to others.
give some actual, definite good in return for evil given.”
Forgiveness is a spiritual tool. It says, “Be for … giving.” That is, opt
This may seem like a tall order, but we can see the results for giving instead of holding on to old ideas that separate you from
straightaway. I have known parents who forgave the person who yourself and others.
killed their child. When I asked why, they said if they had not, they
would have been consumed with anger and bitterness. Forgiveness Jesus saw it clearly when he said to forgive as often as “seventy times
was the answer. seven” (in other words, to infinity and beyond). Tireless forgiveness
is a spiritual practice that opens the channels within you to receive
FORGIVENESS AFFIRMATION Spirit and the consequential good that comes to you through Spirit.

I forgive myself for my mistakes, I didn’t think it was possible to forgive my daughter for taking her
and I forgive others for their mistakes, life. She was only 26 years old. My pain and hurt were far too deep.
knowing none of us is perfect. Even if I could forgive her, she was not here on earth to receive my
—Rev. Bill Englehart forgiveness. I wrote to her anyway, prayed, wrote some more, and
prayed some more. Ultimately, I realized I needed to forgive myself,
too, for not being able to save her.
I still hurt and grieve her death, but I am no longer angry at her. I
love her as much (maybe even more than) as I did when she was

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Forgiveness Journaling
physically alive. Our relationship continues as a healthy relationship
between father and daughter because I forgave her, because I am
working every day to forgive myself.
Forgiveness requires giving up something, and that something
includes anger, fear, resentment, self-pity, and judgment. I choose to
give up judging you. In exchange, I receive the blessing of knowing
WHAT IS JO U RNALI NG ?
you as you are, not as I would like you to be. When I am with you
just as you are—without my judgment of you—a miracle occurs: I Journaling as a spiritual writing practice allows you to connect
can have a real relationship with you. internally and express yourself.

Herein is the great hope for our world today that we can finally live It is a powerful and practical way to increase awareness of the inner,
together in harmony and peace. This goal is possible when people spiritual self that resides at deeper levels of consciousness.
and nations choose to utilize the spiritual tool of forgiveness.
Journaling helps energize, uplift, and organize thoughts to create a
A remarkable thing happens when you decide to forgive: You life of one’s imagining. An important spiritual tool, journaling allows
become enlightened. The truth is we are all one, and we never were creative ideas and subconscious attitudes to reveal themselves,
separated by anything other than our judgments and unforgiveness. accessing the unlimited power of divine presence as you.

Forgiveness is always available as a spiritual tool for you to choose. EXAMPLES O F JOU RNALI NG
Choose it wisely and choose it often. The results will be nothing Journaling is traditionally a writing practice, although it can include
short of miraculous! typing on a tablet or laptop, speaking into a recorder, or sketching.
You may choose to create a specific type of journal such as an
intention journal, a gratitude journal, or a more general reflection
journal.

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Journaling
H OW J O U R N A LI NG ENH A NCES
YO U R S P I R I T UAL PR ACT I CE
The insights that come from journaling help us make choices aligned
with Source, choices that throughout time and with greater self-
knowledge can bring positive change.
As individual, creative expressions of God, each of us has unique,
personal desires, dreams, interests, goals, bodily needs, and purposes
in life. There may also be pain, fear, and grief that yearn to be healed.
Journaling slows down the brain, connecting heart and mind in a
creative, spiritual process that clarifies thoughts and feelings of the
whole self, allowing new awareness through self-reflection.
Journals also provide a record of achievements as well as a healthy
way to stay motivated, work through setbacks and frustrations, and
heal relationships, especially those with ourselves.
As with meditation and prayer, developing a habit of journaling
grows with practice. There is no right or wrong way to journal.
Whether in longhand in a special notebook or on a computer,
journaling makes a space for more than just feelings or sorting out
what happened. Make it your own with gratitude lists, sketches,
mind maps, goals, ideas for projects, things to do, or places to go.
—Rev. Lesley Miller

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Journaling
C L E A NS E, CRE ATE , TRANS FO RM
Rev. Elizabeth Longo

What would it be like if you had a friend you could trust and rely Before I start writing, I take the time to pray, taking a couple of deep
on anytime to reveal to you your most cherished thoughts, your breaths as I rest in my heart space. This simple preparation opens
aliveness, and your intentions? Wouldn’t that be amazing! the door to a deeper dimension of being. Once I have bypassed my
surface mind, I allow my stream of thoughts the freedom to express.
This friend can be a journal and a pen. Once you establish a
relationship with your new friend, you will be amazed at the depth Here are some ways to journal with specific intentions:
of inner wisdom and inspiration you have access to on a daily basis.
Gratitude: Write three things in the morning and three things in
The practice of writing in a journal is healing, cleansing, revelatory,
the evening that you are grateful for. You might begin to focus your
creative, and inspirational. I have found it to be life-transforming.
attention during the day on the richness of your life.
My love for journaling began when I was taking a self-awareness
Clarity: If you are stressed, feeling down, or need better
class at a Unity church. I received so much insight about my inner
understanding of a situation, write all your concerns. Ask, What
life that I made the commitment to journal every morning as soon
would be the best outcome? What is in my control and what is not?
as I woke up. The practice was healing and revealing, and I quickly
Write a few questions, then breathe into your heart space a few
saw results in all areas of my life. I was hooked!
times and ask for a revelation. Start writing whatever comes to you.
Journaling is a powerful and transformational tool. Cleanse the Remember Luke 11:9: “Ask, and it will be given you; search, and you
mind from thoughts and beliefs that are not serving you. Open the will find.”
way for the stream of creativity to flow through the pages. Dreams
Inspiration: Find a quote, scripture, poem, or affirmation that
will come to life.
inspires you. Close your eyes for a few moments and allow the
You can work through any situation that is weighing you down, stream of thoughts to come forth. You might be amazed.
lighten the load, and gain clarity on what is yours to do. If you are
Enjoy your relationship with your journaling. It will always be a
seeking inspiration, ideas, or a vision, you can rely on your friend
trustworthy friend.
the journal.

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Meditation
and the Silence

WH AT I S M E D I TAT I ON? MEDITATIO N LE AD S TO T HE S I LENCE

Meditation is the conscious direction of one’s attention to the inner Just as plants and flowers need sunshine, nutrients, and water to
self. You begin by relaxing your body and then turning your mind grow, meditation and the Silence are the fertile soil and water for
inward to the Silence, resting in the beautiful sense of your oneness spiritual growth.
with God.
Meditation is quiet thought, reflection, or contemplation. You can
Meditation may be guided, in which a leader speaks positive, find reams of books and online sources to learn about different
uplifting words or intones sound. Meditators let their minds flow methods. Just be aware that no one meditates perfectly. We all
with the sound or words in quiet repose. Other meditations are not sometimes have “monkey mind,” those busy thoughts that distract us.
guided, focusing on a mantra or simply clearing thoughts.
The Silence is an even deeper state where thought ceases and
SU G G E S T E D S T EPS FOR MEDI TAT I O N oneness with the Divine is experienced. It is not necessarily an
• Try to select a regular time for your meditation. absence of noise but a state of consciousness. The Bible calls it a
prayer closet or the secret place of the most high. This is where we
• Sit upright in a comfortable chair or cushion, wearing might hear the still, small voice of God.
comfortable clothing.
There is no shortcut to the Silence. The mind (ego, thoughts) may
• Begin by concentrating on your breathing. try to divert you from the Silence, but eventually the mind succumbs
to the radiant power of Spirit and takes its natural place as servant.
• When you are ready to turn your attention inward, shift your
attention to your special phrase, such as “I AM.” Like a well-tended garden, time in meditation and the Silence yield a
powerful harvest that will nourish you for a lifetime.
• Empty your mind of all thoughts except your special words. As
thoughts come, observe them and allow them to pass through. —Rev. John Beerman

• Expect nothing. Don’t worry about how you are doing.

• When finished, take time to savor the experience.

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Meditation and
the Silence
M E DI TATI NG MAY BE INSTI N CT IV E
Rev. Toni Stephens Coleman

When I was young, my mother, a Unity minister, told me people Meditation is to still the mind. It is natural. We simply have to draw
often asked her how to meditate. She would tell them, “Just be away from the noise around and within us. A Tibetan monk told me
still.” I told her I didn’t know how to meditate. She laughed and he softened his eyes. He said his eyes were barely open as he looked
said, “I remember finding you sitting in your dark closet on the at the end of his nose and focused on each breath in and a longer
breath out.
floor under all your clothes. Why were you doing that?”
In the stress of today, small children are being taught mindfulness
“It was quiet,” I said. My young artist-self replied, “I found light and
meditation in school. Colleges are meeting students’ desperate need
peace and beautiful ideas and pictures.”
to defuse anxiety by teaching meditation techniques. Corporations
“You were meditating,” she said. “You cleared away all the chatter of have offered it as training for stress reduction.
the day and went into the holy place known as the Silence. You don’t
In a work cubicle, setting a reminder to meditate for a few minutes
have to have language to meditate.”
each hour can change the whole experience of the workday.
I didn’t know that my young instincts had led me to meditation. In
Use the Daily Word app or another on your cell phone to select
the closet with my flashlight, I would read my Daily Word then sit
guided meditations or relaxation music. These are great assets when
in the dark, filled with good thoughts. Breathing in the still air, I
traveling, waiting in a hospital, or in uncomfortable situations. They
would focus my attention on the screen behind my eyes. I would go
calm the mind and allow you to find the stillness.
someplace …
Make it a habit to remind yourself I relax and let go or I release and
Eventually I didn’t feel the need to be in my closet. I was able to
let God to trigger an instant energy shift. Meditation techniques
become still at my school desk, on the bus, or wherever I wanted
can be developed within any belief system—or none—to bring
to find a peaceful moment. One amazing meditation experience was
about peace and serenity. The world around you will become more
at a conclave of a thousand people watching a video of landscapes
manageable. Peace, be still.
in the Australian outback. The beauty and rhythmic music led my
soul into the allness. I felt my oneness with the One. The return was
a bit of a jolt, but I wouldn’t trade the experience for anything in
the world.

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Prayer

WH AT I S A F F I R MAT I VE PR AY ER ? WHY PO SITIV E PR AYER WO RKS

Affirmative means agreeing with a statement. In North America, In Handbook of Positive Prayer (Unity Books, 1984), author Hypatia
some people say affirmative when they mean “yes.” To affirm Hasbrouck writes, “Positive [affirmative] prayer works because of
is to make a positive statement, to be supportive, hopeful, or the law of mind action—thoughts held in mind produce after their
encouraging. kind.” Another way of saying this is, “What we think about, we bring
about.”
We call communication with God prayer. Many of us were taught
to say “Dear God” in supplication to an entity outside ourselves, but We don’t want to pray by focusing on our problems and restating
our communication with God can change just as we do. all the difficulties and issues. We want to hold our thoughts on a
higher plane.
God is good, and therefore, we exist in a universe of good. God
living in, through, and as us is good, affirmative, and positive. Here is one way to pray affirmatively. First, form a positive statement
That means we meet God within ourselves, in the inner sanctuary, to focus on. A positive statement is present tense, simple, and clear.
the heart temple. We can retreat to this inner sanctuary anytime, A statement such as I receive only good or Health is my nature shifts
anywhere. your thoughts to an elevated, more positive outlook. Then:

E X A M P LE O F AF F I R MAT I VE PR AY ER • Become still. Breathe intentionally and slowly to calm yourself.

You will recognize affirmative prayer because it doesn’t ask God • With each breath out, release resistance.
for anything. Rather, it affirms the good already here, whether we
can see it yet or not. This example is from the Silent Unity prayer • With each breath in, mentally move your thoughts to your
ministry: heart.

I live in an ever-present awareness of blessings. I see possibility within • Repeat your positive statement at least three times.
each circumstance. I see blessings within each possibility. In any
moment of need, I gratefully receive abundant, divine ideas with which —Rev. Toni Stephens Coleman
to prosper.

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Prayer
CO N NEC TED TO ALL LIFE
Rev. Kelly Isola

A few years ago, I was gravely ill and wound up in the hospital
for several weeks, spending one week on life support. As I lay
in ICU, my sister would periodically read me the prayers people
had written on CaringBridge or Facebook, and the minute she
said the name of the person who wrote it, I was “gone.” What I
mean by “gone” is that I was experiencing my connection with
the person as though I was right there with them in the physical
world. It wasn’t reliving memories or imagining something in
the future. We were alive together, physically.

Since then my practice and experience of prayer has changed and

expanded in unexpected ways that are almost impossible to explain.
Most people have a cognitive idea that all life is interconnected, and
what we think, do, or feel affects all life. But rarely do we experience it.
Every spiritual path asserts a belief that all life is sacred as well as
connected through a network of energy, yet each path names those
networks and connections differently. Our spiritual work is to be
aware of these connections, these relationships, even though our
human struggles make it difficult to hold on to them. When I ask
myself or another how I am doing or how they are doing, what I
am really asking is “How are your connections?” My existence, my
world, my healing is embedded in these connections to everything,
so my prayer practice is about being mindful and attentive to these
connections.

32 33
Prayer Sabbath
By giving my undivided attention to these relationships one at a
time, I continually open myself to the experience of the true power
of prayer. When I attend to just one thing and become fully present
without distraction, I am more enlivened and every connection is
more enlivened. Finally, that which I desire inside, which is the heart
of my prayer, meets the world outside of me.
WHAT IS A SABBAT H?
Prayer is one of the most powerful practices we have for creating
beauty, healing, joy, and anything in life. A Sabbath is a time-out with purpose, going apart to make
conscious contact with the Divine. It does not require a whole day.
So the next time you desire a sense of belonging, just stop wherever We may pause anytime, close our eyes, and turn within to align with
you are, close your eyes, and breathe. Focus your attention on your Spirit. We return from these short Sabbaths renewed and refreshed
breath and imagine how your breath is connected to the person with creative energy and the clarity needed to deal with any stress of
nearest to you. Imagine how your breath mixes with the air and modern life.
lands on the leaf of a tree nearby, and the tree absorbs the air you
are a part of, and so on. Continue imagining your breath moving C REATING YOU R OWN SABBAT H
through the world around you until you can feel a connection. It A Sabbath is resting the mind, not necessarily the physical body.
doesn’t have to be a specific connection to anything or anyone, just A true Sabbath occurs when we become quiet and still within. It is
the realization, the feeling, of not being alone. This activity is the necessary for the good of the whole person, as well as for the right
prayer. outworking of the creative process.
If it opens you to an ever-increasing connection with life, with each We may observe a Sabbath anytime because it is a state of
other, with your Higher Self, then it is a living prayer. Our pains consciousness, a state of rest that we may enter when we choose. It
and suffering in life become softened by this opening, and healing does not need rules dictating when and where it may take place or
leads us home to the divinity, the connections, within our human how long it lasts.
experiences.

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SABBATH
SA B BAT H I S A STAT E OF MI ND REF RES H YO U R S OU L
The Sabbath is a very certain, definite thing. It is a state of mind that Rev. Kathy Beasley
[humankind] enters or acquires when they go into the Silence, into
the realm of Spirit. There they find true rest and peace. The seventh Our lives seem to grow busier with every breath we take. There
day means the seventh or perfect stage of one’s spiritual unfoldment. is always one more task to complete, one more email to send,
The Sabbath as an institution was established by [humankind]. and one more conversation to have. Taking time to settle into
God does not rest from His work every seventh day, and there is the Truth of our being is perhaps one of the richest activities of
no evidence that there has ever been a moment’s cessation in the the soul. Therein is enough space, time, solace, joy, and grace.
activity of the universe.
It is easy to be consumed by thoughts of what not to do and when
Not only do we do God’s service in praise, song, and thanksgiving not to do it in our efforts to observe the Sabbath properly. The
on the seventh day and the first day, but every day. In the true beauty of observing a Sabbath is the experience of the practice itself.
Sabbath our minds are turned to God every moment, and we are What we notice, feel, and discover can be rich with enough sound,
ever ready to acknowledge His holy presence in our hearts and lives. beauty, texture, and vibrancy to enliven us in new and exciting ways.
“The sabbath was made for humankind, and not humankind for the
Whether you dedicate a day, an hour, or a few moments of each
sabbath” (Mark 2:27).
waking hour as your Sabbath, it is an opportunity to hear the depth
—Charles Fillmore, Keep a True Lent of the Silence, to recover fragments of thought long forgotten, and
to dance to harmonies only your soul can hear. Your willingness to
reach for life in this way is the way of holiness, truth, and love.
Take time to connect with the feeling that a Sabbath moment stirs
in you. Allow your feeling to become a touchstone, a space that you
return to often for renewal and clarity. Embrace your experience and
release any attachment to a specific outcome. Allow yourself to be
warmed by the fire of love and inspired by the whispers of joy that
show up in the world both through and as you.
As you take the time to cultivate your beautifully unique Sabbath
experience, may the light that is you shine brighter than ever
before, and may your many Sabbath moments always be a time that
refreshes your soul.

36 37
Self-Care

WH AT I S S E LF - CA R E? THE ONE -MINU TE , FO U R- S T EP

Self-care is being willing and committed to rejuvenate your soul and SE LF-CARE PRAC TI CE
find your center—the place of unshakable peace and stability where It is crucial to our well-being that self-care be part of our daily
you can weather the storms of life. Being intentional in our self-care routine, especially during our busiest times. It does not have to take
practice is the greatest act of love we can give to ourselves. much time or money.
SE L F - CA RE CA N TAK E M ANY FOR MS Here is a practice that can be done many times during the day:
• Listen more to your heart and give your head a rest every • Pause. Take a moment to disconnect from the world of time
so often. and space and simply be.
• Be mindful when brushing your teeth, doing the dishes, • Notice. Pay attention to your thoughts, feelings, and body
walking, and so on. sensations. Be a loving witness. Relax. Accept the moment
• Simplify your life. as it is.

• Spend time with people who uplift your soul. • Breathe. Take a couple of deep breaths. This will take the
attention away from worry thoughts as you allow yourself to
• Do something different. relax into your natural state, centered and aligned with your
Spirit.
• Unplug your phone and take a rest from all technology for at
least one hour a day. Instead, plug in to Spirit—pray, meditate, • Be Grateful. Bring your attention to your heart. You might
and write. want to place your hand on your heart, feel the heartbeat, and
thank yourself for taking a minute to care for your soul. Then
• Listen to the still, small voice within. find one thing you are grateful for in that moment.
• Move your body more, stretch, get plenty of rest, laugh, play, —Rev. Elizabeth Longo
and eat more veggies.

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Self-Care
A G IFT TO YOURSE LF
Rev. DeeAnn Weir Morency

Life is so busy. There is so much to do, so much that needs

doing, and all too often so little time to get it done.

In my thirties, I was going full out. I was caught up in the belief that
the harder and longer I worked, the more I would accomplish. And
yet I knew that my “go, go, go” attitude wasn’t working anymore. I
worked all the time and was accomplishing less. Burnout was on the
horizon. Something had to shift.

I started small by carving out time once a week to do something

enjoyable and fun. The only rule was that it couldn’t be connected to
my to-do list or my work in any way.

At first, it was a struggle to come up with ideas for what to do

outside of work, which I loved. Then I had to navigate my guilt
for even contemplating taking time off and not being 110 percent
focused on achieving my dreams and goals.

With some trepidation, I finally decided on something simple. I

would go to Kate’s Paperie, a store that sells eye-popping gift paper
and gift cards, journals, notebooks, colored pens, and decorative
boxes, all displayed in eye-catching ways. If I felt silly and awkward
there, it would be easy enough to leave and quickly return to work.

40 41
Self-Care Self-Reflection
I walked in, took a deep breath, and said, “You are here to enjoy
yourself.” The next thing I knew, an hour had passed. I didn’t buy
a thing. I just looked, touched, and wandered, letting myself enjoy.
When I left, I was feeling oddly uplifted and energized. I was hooked
on the restorative power of self-care.
WHAT IS SE LF-REF LECT I O N?
Taking time to be with myself in loving, playful, and creative ways
transformed my life. When I take time for self-care, I have found “The beginning of wisdom is this: Get wisdom, and whatever else
I am more productive. I have energy, ideas, and inspiration. I feel you get, get insight.”—Proverbs 4:7
more focused, centered, and grounded. A half-hour of yoga in the To gain wisdom and insight, one must be willing to turn within.
morning improves my day more than sitting at my desk for an extra Self-reflection means taking a personal inventory of where you are
30 minutes. Time spent in the bath with a lit candle letting my now and looking back on how far you’ve come in gaining wisdom
mind wander ultimately yields more creative solutions than simply and understanding.
brainstorming at work. Taking time to talk to friends. Spending
time with my cats. Pulling out my paints and easel. Reading a good C REATING A SELF- REF LECT I O N HABI T
book. All of these self-care activities support me in feeling renewed Every day presents opportunities to examine ourselves and
and resourced. When I practice self-care, I refill my well and have determine where we’ve come from and how far we have to go to
something to draw upon. Self-care supports my living a balanced, fulfill our true purpose.
compassionate, inspired life.
We often reserve such opportunities for looking back on the past
Take some time and do something fun and enjoyable. Listen to what year to determine what we want to leave behind and what we desire
you need. Be gentle. Be adventurous. Be committed. It will be the to bring forward. However, there is no need to wait for the calendar
greatest gift you give to yourself and to those around you. to change to evaluate changes within.
In the words of Socrates, recorded by Plato, “The unexamined life is
not worth living.”

42 43
Self-Reflection
U SIN G S E LF - R EF L ECT I ON TO BUI L D A LIFE
As we assess where we are in comparison to where we’ve been, it
is important to recognize that every experience—good, bad, or
ugly—has brought us to the here and now. In looking back, we see
all that we have to be grateful for and recognize any need to change
direction or change our attitude going forward. The wisdom and
understanding we gain from experience enable us to make the
adjustments necessary to arrive at our next destination.
In his article “The Power of Self-Reflection,” author Michael
Woronko invites us to ask ourselves 10 questions to assess our inner
state and to stay focused on our purpose:
• Am I using my time wisely?
• Am I taking anything for granted?
• Am I employing a healthy perspective?
• Am I living true to myself?
• Am I waking up in the morning ready to take on the day?
• Am I thinking negative thoughts before I fall asleep?
• Am I putting enough effort into my relationships?
• Am I taking care of myself physically?
• Am I letting matters that are out of my control stress me out?
• Am I achieving the goals I set for myself?
—Rev. Sandra Campbell

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Self-Reflection
L ES S O NS I N LIVING
Rev. Elizabeth Mora

Sometimes I wonder whether there is a self-help book on the market me not to play with two girls at once, because one of us would end
I haven’t read. I devour articles, books, classes, and any kind of up on the outs and it would probably be me. Once, as I pouted
insight on how I can improve myself. For all my adult life, I have because I had nothing fun coming up, my dad said I needed to find
been an explorer of the inner world. a way to be happy when nothing exciting was on the horizon. Good
advice to be sure, but that was about it. They were still figuring out
At times, I’ve probably been too self-reflective. The moment
how to manage the world themselves, since no one had given them
something stressful occurs, I consider how I got to this point and
directions either. How could they teach me?
how to learn and grow from it. It’s not self-flagellation. I am gentle
and use self-compassion. Yet sometimes all the inner reflection So when I reached young adulthood, I became a researcher of the
keeps me from factoring in the external responsibilities of others. I inner landscape and a lover of self-help books. I would stand in
have to remember it’s not all about me. the aisles of a store for hours, soaking up the literary wisdom and
I became a devoted student of how to maneuver through life because buying just the right book. It was so empowering. I discovered I
I seem to have missed those classes when I was in school. I studied had some control over how I felt, and I gained tools to address life’s
math, science, and all that, but where were the classes on how to challenges. I dove into cognitive behavioral therapy (CBT) and
handle emotions, relationships, or the work world? rewired messages of inadequacy into messages of self-love.

Perhaps I was supposed to get that at church. Unfortunately, I At the same time, I began my journey in Unity. Denials and
managed to miss those classes as well. When my family went to affirmations were the spiritual version of CBT. Basic teachings from
church (which was rare), I only remember hearing that if I were bad, a book and class called The Quest gave me the spiritual foundation to
God would punish me. Possibly with a flood, which seemed totally move from wanting to fix myself to letting more of my Christ light
unfair. Maybe they covered how to deal with school bullies on the shine.
Sundays I missed.
I will always be fascinated by spiritual principles and how to be more
Maybe I was supposed to get my abilities from my parents. They did effective in living. But the real success of self-reflection has been
teach me a few things. For instance, I remember my mom telling learning to turn it off for a while and enjoy myself exactly as I am.

46 47
Social Action

WH AT I S S O C I A L ACT I ON? SOC IAL AC TIO N O R S P I RI T UAL ACT I O N?

Social action is practical activity by individuals or groups of people Social action requires that we engage with the conditions of
working together to help serve others to improve their community. It our community or world. Something within us prods us to take
may be done to bring about social change. action, to make things better. This divine discontent brings with
it a personal recognition that we have the power to transform the
Social action puts feet on our prayers. Even as we hold a vision of the world—or at least our little corner of it.
best for all people, we can take steps to address the challenges before
us. We are careful not to oppose or resist people and things as they At its highest, social action becomes spiritual action. We
are but, as Gandhi said, to be the change we wish to see in the world. acknowledge the worst of times in the world and hold a vision for
the best of times.
WH AT I S A N E X AMPL E OF S OCI AL AC TION?
Social action takes many forms. At Unity, we join in community Social action becomes spiritual action when we pour our light
interfaith work. We celebrate Pride Month and affirm the inherent into the darkness. When we pour our light into any condition or
worth of all people, ordaining LGBTQ ministers and licensed Unity situation, we begin to see clearly what action we are to take. When
teachers. We give away Daily Word and other publications to prisons our light illumines the darkness, we bring a spirit of transformation
and hospitals. to our communities and our world.

Many of our churches have EarthCare teams that focus on the —Rev. Ric Schumacher
environment. Various Unity centers have special programs to shelter
the homeless, feed the hungry, support children in need, or help and
serve in other ways.

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Social Action
B L E S SI NG OF THE HIGHE ST K IN D
Rev. Kathy Beasley

Social action is a call to love in ways that stoke the fire of our Blessed are you who dare to take every opportunity
shared commitment. Social action has an invitatory element of to create space for others to join the journey.
radical hospitality that makes room for people to influence and
Blessed are you who open your hearts to hear the lifting
inspire one another. of every voice.
Its key ingredients are willingness, availability, and openness. A few Blessed are you who boldly celebrate the many names
of the outcomes are helping people find their way, being a space and understandings of the Divine in human form.
of both information and inspiration, raising a new standard in the
public square, and making an impact on the way systems operate. Blessed are you who paint with broad enough strokes
to allow the influence of culture to inform the
The DNA of social action contains a restorative element that comes intergenerational spirit of community.
to life in movements and moments that revive the spirit of shalom—
nothing/no one broken and nothing/no one forgotten. The light of Blessed are you who lovingly weave and knit together
social action falls upon the path of humanity for the sake of itself, our shared narrative.
as we are reborn and revived in the moments where the missio Dei
(mission of God) is our soul’s point of connection to one another. Blessed are the hands and hearts that bridge all the spaces
that used to divide us.
In that space, we are one! Blessed are those moments of realization
of this Truth. May social action become both your will and your way Blessed are you who are called to action, for you shall know
in the world. the momentum, purpose, and impact of Spirit and Truth.

50 51
Visioning

WH AT I S V I S I O NI NG? FIV E BASIC STEPS FO R VI S I O NI NG

Visioning is a mental picturing process in which we allow ourselves Focus on what you’d like to experience or create in your life.
to hear, feel, and imagine a plan for our life or a particular area of Rather than thinking about what you don’t want, ask yourself: What
life. Visioning allows us to get clarity and guidance regarding the do I want? What would I love? Whether it’s something physical or
subject or topic we are imagining. intangible, allow yourself to think big, to add delightful details.

YO U A LRE A DY K NOW H OW Ask: How will having this make me feel? That feeling defines the
Whenever you are picturing how you want your day to go or important essence of your desire. What would that career success, or
daydreaming about an upcoming vacation, you are combining two your perfect health, or a harmonious relationship—whatever you are
important aspects of the powerful spiritual tool called visioning: envisioning—feel like?
positive imagination and intention. Get comfortable, centering yourself in mind and body. Close your
Visioning is similar to the physical process of cutting out pictures eyes; connect with the rhythm of your breath. Choose a desire to
of what you’d like to see in your life then pasting them onto vision focus on and picture yourself in the details. Bring in the feeling you
boards. Mentally picturing what we wish to experience helps us noted above. Feel the joy in doing work you love. Or see yourself
focus and attract positive energy to create our desires. smiling in the loving relationship, the energetic body, or whatever
you are visioning.
Visioning may be done alone or with others. There are many styles
and techniques. If random thoughts wander in, sweep them aside. Breathe easily
and accept your worthiness to receive. Affirm your power to create.
Know that what you want is at hand—or something even better.
Expect it. Watch for it.
Give thanks. Consider keeping a journal of your successes, a
positive reminder of your visioning power!
—Rev. Bronte Colbert

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Visioning
TH E P OW ER OF VISION
Rev. Sandra Campbell

In my late twenties, I had an epiphany to go back to college. With In setting my intention, I demonstrated an ancient spiritual
a young family, we had little disposable income, but this desire was principle. In Unity, we describe it like this: “Thoughts held in mind
so strong that I refused to let a little thing like money stop me. In produce after their kind.”
practicing spiritual principles, I was determined not to entertain
thoughts of lack or limitation. Holding a vision is one of the most powerful tools we have. Had I
not engaged the power of a vision, my dreams might not have come
So I decided to draw upon the power of imagination. Beginning true. Knowing this law and how it works, I continue to practice this
with the end in mind, I envisioned myself walking across the stage principle.
to receive my diploma. I drew a picture of exactly what I’d look like
that day wearing full graduation regalia adorned with a gold honors Visioning through the years has enabled me to advance through
stole and cord. Then I outlined the steps I needed to take to make and complete a successful career in government, earn a bachelor’s
this vision a reality. and master’s degree, earn accolades as a playwright and storyteller,
complete ministerial school, and become an ordained Unity
I finally built up the courage to take the first step. At the college minister.
admissions office, I explained that I didn’t have a dime to pay for
even one class. The patient and understanding woman behind the If there’s any advice I would give to those wishing to pursue their
desk encouraged me to show up for classes and cautioned that I dreams, it would be to set your intentions and begin with the end in
would be dropped if I hadn’t paid by the second week. Within a few mind. Visualize exactly what you want. Be specific. Write it down.
days, I was approved for tuition assistance that would pay for classes Draw a picture. Create a vision board. Then take the steps necessary
and books. to achieve your goals.

Two and a half years later, I earned my degree cum laude and was On my office wall is a plaque with words attributed to poet William
inducted into the Phi Theta Kappa Honor Society. I proudly walked Arthur Ward, and I live my life by them: “If you can imagine it, you
across the stage at commencement wearing the gold stole and cord, can achieve it; if you can dream it, you can become it.”
just as I had pictured from the beginning.
Never underestimate the power of vision. I am living proof.

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 How May We Serve You?
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