Stand up straight! Don’t slouch!

Have you ever had a parent or teacher correct your posture? When it comes to posture, bad habits are easy to form.

Everyday occurrences or actions like leaning over a small screen, slouching in a chair, carrying a heavy bag, even poor quality shoes or pregnancy can cause problems with your posture.

However, while common, poor posture can affect your appearance and confidence, as well as your overall health.

Keep reading to find out more about the benefits of good posture and exercises you can use to improve your posture.

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What does good posture actually look like?

Good posture allows you to hold your body with the least amount of strain and stress on supportive structures like your muscles and ligaments. Aligning your body properly when you sit or stand protects you from avoidable pain and injury.

But what exactly does good posture look like?

When standing, your chin should be parallel to the floor, your shoulders, hips, and knees should be even, your spine should be neutral rather than arched, and your weight should be evenly distributed on both feet.

When sitting, your chin should (again) be parallel to the floor, your shoulders, hips, knees should be even, and your knees and feet should point straight ahead.

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Benefits of good posture

Good posture has a large impact on your body in a variety of ways:

• Improves muscle and joint function
• Improves spine health
• Improves balance
• Reduces risk of injury
• Reduces neck, hip, and back pain
• Boosts mood
• Impacts digestion¹

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5 workouts that will improve your posture

Thankfully, if you struggle with posture problems, you can work to improve them through exercise. Here are five workouts from Pietra Fitness that specifically focus on developing good posture.

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1. Lent: Hip Strengthener

Focus: Hip Flexor Strengthener

Level: Gentle

Do you have poor posture, tightness or soreness in your lower back or hips, or pain in your neck or glutes? Tight hip flexors may be the source of your discomfort—and Lent: Hip Strengthener can provide relief. This 25-minute class offers exercises that stretch and strengthen not only your hip flexors but also your back, glutes, and core are essential for loosening your muscles, increasing your range of motion, improving your posture, and preventing injuries.

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2. Tone and Twist

Focus: Posture

Level: Intermediate

Twists are great for strengthening the muscles up and down your spine, improving posture, and increasing flexibility so you can perform everyday movements with ease. Tone & Twist leads you through several series of safe and effective twists that will work and stretch your entire core while engaging other muscles in your body for stability.

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3. Live From Home: Posture Support

Focus: Posture

Level: Intermediate

Would you like to be one of those people who stand in perfect alignment, maintaining the spine’s natural curves? Practicing Live from Home: Posture Support can be a great aid to strengthening your core and glutes that will aid in correcting a slouching posture.

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4. Live for Advent: Fix Your Posture

Focus: Posture

Level: Intermediate

Would you like to stand taller, move better, and have greater flexibility and range of motion? If the answer is yes, then Live for Advent: Fix your Posture is for you! Our trained instructor will walk you through exercises that will help your body move in a way that is smarter and more efficient.

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5. Live! from Home: Polish Your Postures

Focus: Posture

Level: Advanced

Are you looking for an opportunity to perfect your standing postures while building greater strength? This 45 minute class is for you! In this class, our trained instructor offers numerous cues as you spend time in each posture, giving you the opportunity to polish your postures as you gain strength. You will practice poses that will strengthen the legs, knees, ankles, arms, core, and glutes and stretch the groins, chest, and lungs, as well as poses that will challenge your balance and strengthen your legs, ankles, and back muscles.

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Are you ready to work on your posture? Studio Members can search for the titles of these classes and get started today!

Whether you’re going back to school/work or taking care of littles who are, the back-to-school season can come with an increase of items on your to-do list (and often anxiety). 

Below you’ll find nine tips for relieving stress and helping you to maintain your cool this season.

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‍1. Create a routine

By establishing a daily routine, you can set aside time to take care of important and necessary tasks, and can help you make more space in your life for relaxation and fun. A daily routine combats feelings of burnout and can help you avoid procrastination (which can only add to your feelings of stress). 

Habits take time to create, so begin building your daily routine slowly. Start with something small and manageable like a solid morning routine or a daily walk in the evening.

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2. Reduce your caffeine intake

Those early mornings may have you reaching for an extra cup (or three) of coffee, looking to the caffeine to boost your energy and productivity. However, studies have shown that high doses of caffeine can increase anxiety. ¹

The Mayo Clinic recommends having no more than four cups of coffee, but it’s important for you to monitor your bodily reactions to your caffeine habit. Are you feeling jittery? Having trouble sleeping? Cutting back a bit on your caffeine intake can help. 

Try drinking decaf coffee or tea, and make sure you’re drinking plenty of water. 

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3. Exercise

There are so many reasons why exercising regularly can help you manage stress and anxiety. It releases endorphins, improves your sleep, and regulates your cardiovascular, digestive, and immune systems. 

We designed our new Release, Restore, Recover series specifically to help your body release tension and restore balance in your nervous system. Sign up for your 14 day free trial to give it a try!

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4. Set boundaries

Most of us struggle with setting boundaries, and the start of a new school year––with all of the new or renewed activities–– can make it even harder. However, creating boundaries in how you use your time and energy can greatly help to reduce stress and burnout. 

Setting boundaries allows you to maintain a healthy work-life relationship. Learn to assess your needs and practice saying no to unnecessary or draining commitments.

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‍5. Get outside

According to the Environmental Protection Agency (EPA), the average American spends 93% of their life indoors. No wonder feelings of anxiety and depression have increased in recent years.²

Getting outside does wonders for your mood. Engaging in outdoor activities, like running, hiking, biking or camping, can improve blood circulation and release “happy” chemicals like serotonin and endorphins that contribute to an overall sense of well-being. Even a few minutes of sun exposure can increase the brain’s release of these “happy” chemicals.³

Spending just five minutes outside everyday will impact your mental health for the better. So go on a walk, eat lunch outside, or take a weekend getaway to a campsite in the woods.

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6. Spend time with family and friends

A Cigna study from the American Journal of Health Promotion indicated that excessive social media use increases feelings of loneliness and isolation, which can increase stress during difficult times.⁴

Spending quality time with people who love and care about you can provide a lot of comfort when your life seems out of control. Having positive relationships with your family and friends encourages feelings of connectedness and positive coping mechanisms, as well as adaptability and resilience.

Grab coffee with your friend, invite your family to a nice sit-down dinner, or take your kids for a walk and watch your stress melt away. 

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7. Laugh

Laughter really is the best medicine. Laughter reduces the level of stress hormones like cortisol, adrenaline, and dopamine, while increasing the level of endorphins. 

When we laugh at something, especially during times of stress, it provides us with physical and emotional relief. It signals to your body that you are safe and allows you to shift your perspective to a more positive one.

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8. Breathe

When you experience stress, your body, whether you realize it or not, responds. This stress response (or “Fight or flight”) involves taking more shallow breaths which can prolong feelings of anxiety. 

Slow, deep breaths tell your brain to calm down, which in turn helps your body relax by lowering your blood pressure and heart rate.

Next time you find yourself stressed, breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Then breathe out slowly through your mouth.

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9. Prayer

Cast your anxieties on the Lord. Meditation and prayer can do wonders for someone coping with stress. 

Dr. Roberta Lee, a world-renowned integrative physician, wrote in her book The SuperStress Solution that people who turn to prayer and religion when faced with difficult situations are “better able to cope with stress, they heal faster from illness, and they experience increased benefits to their health and well-being.”

It also helps you recognize the aspects of your life that are (or aren’t) within your control and helps you plan accordingly. 

What are your favorite ways to combat stress during this time of the year? Head over to Instagram and Facebook and let us know!

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This summer we launched our newly designed Pietra Fitness website to give you a faster, more user-friendly experience.

As a leading Catholic fitness company, we not only strive to provide you with high-quality content aimed at building a strong foundation––physically, mentally, and spiritually–– but also a cohesive overall experience. 

From our re-designed About page to our more extensive support section, we can now offer you even more resources to help you become the cathedral God created you to be. 

Our easy-to-navigate homepage will help you find all the information you need, including our shop and our blog (that now allows you to filter by category) to assist you on your wellness journey. 

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What’s New in the Online Studio?

Since the launch of the Pietra Fitness Online Studio in 2019, we’ve provided you with outstanding fitness content to help you recognize that your body is a temple of the Holy Spirit and has the capacity to glorify the Creator. 

Our re-designed Online Studio will now provide you with even more content to grow in body, mind, and spirit from the comfort of your own home. 

The Pietra Fitness Online Studio will allow you to more easily search for and save your favorite fitness classes. It also features some brand new content for both you and your kids.

You can now filter by difficulty levels, length, or collection like Theology of the Body, Surrender Novena, and newly released “Release, Restore, & Recover” Series. Plus, you can also participate in live classes with our excellent instructors in real time. 

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We’re incredibly excited to share all of our hard work and to provide our customers greater access to all of our educational content to empower everyone to reach their fitness goals.

We hope you’ve gotten a chance to check out our new site and have enjoyed the new experience so far. (If not, what are you waiting for?!) If you’re new here, sign up for your 14 day free trial and give it a try. We know you won’t regret it. 

While chasing your fitness goals, you want to break a sweat but nobody wants the dreaded odor that comes with it. 

Sweat itself is actually odorless but when it’s broken down by the bacteria living in your armpits, it creates that unmistakable smell.

Deodorant can help. 

By making your skin more acidic, deodorant helps repel the bacteria (and the stink!) However, some deodorants and antiperspirants contain ingredients that could cause harm to our bodies, especially when used over long periods of time.¹  You can reduce both the risk and the smell by using or making an all-natural deodorant. 

Here’s how you can DIY an all-natural deodorant that will keep you smelling fresh even after your workout. 

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What You Need

• ½  cup cornstarch (or arrowroot powder for sensitive skin. We have not tested it with the cornstarch and have only used organic, non-GMO arrowroot.)
• ½ cup baking soda (use less if it irritates you)
• Little less than ½ cup unrefined organic coconut oil (can add more if needed)
• Optional: 20-25 drops of quality essential oil (Lavender, tea tree, lemongrass, grapefruit)

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How to Make Homemade Deodorant (that actually works!) 

1. Mix baking soda and arrowroot—preferably in a blender or by using a mixer.
2. Add the coconut and essential oils and mix well using the blender. It takes a few minutes, but it will start to come together. Add more coconut oil if needed.
3. Pour into a clean airtight jar (Homemade deodorant will last about 3-6 months in an airtight container.)

Keep in mind, if you have never tried a natural, paste deodorant before it may take some time for your armpits to get used to the new routine. Give your body time to adjust and then you can enjoy your workout without the B.O. 

Interest in meditation has been growing for some time, as a form of relaxation, a spiritual practice, a mental health prescription, or as a tool to help manage chronic pain.

Meditation can indeed be beneficial for our overall health. Some aspects of eastern religious thought can seem very similar to Christian revelation, and eastern meditation is also many times marketed as neutral and non-religious, appropriate and beneficial for all. But, as we have seen in Part One and Part Two of this series, not all forms of meditation are equal. This series summarizing and simplifying the Vatican, Letter to the Bishops of the Catholic Church on Some Aspects of Christian Meditation, has examined how Christian meditation is markedly different from other popular forms of meditation. In fact, we know that these forms of meditation are risky, as they can cause physical and spiritual harm.

There are no concerning side effects to Christian meditation. Accordingly, it would be beneficial to gain a more solid understanding of Christian meditation, and how we are to pray in this way, so that we can avoid the errors and the possible concerning side effects of other popular meditation techniques.

We now know what Christian meditation is (prayer, communion with God), and how it differs from other forms of meditation, so let’s talk more about how to practice it. Christian meditation often involves the pondering of sacred images, sacred scripture or other sacred writings, such as the lives of the saints. Above all, the Church recommends the reading of sacred scripture as the foundation of our prayer. We can use scripture in our prayer to delve deeper into its mysteries and, "so that a dialogue takes place between God and man.”¹

We speak to God and we listen to Him in the Word of God. Lectio Divina is a great method that can be used. The Rosary is another form of meditation. There are many others, including the “Prayer of Recollection” that I mentioned previously in Part-Two of this series. With all of these genuine forms of Christian meditation, the aim is to be in conversation with God and to develop a greater intimacy with our Lord. The focus is on relationship, on a deeper understanding of His Truth.

“To find the right ‘way’ of prayer, the Christian should consider what has been said earlier regarding the prominent features of the way of Christ, whose ‘food is to do the will of him who sent (him), and to accomplish his work’ (Jn 4:34). Jesus lives no more intimate or closer a union with the Father than this, which for him is continually translated into deep prayer. By the will of the Father he is sent to mankind, to sinners, to his very executioners, and he could not be more intimately united to the Father than by obeying his will. This did not in any way prevent him, however, from also retiring to a solitary place during his earthly sojourn to unite himself to the Father and receive from him new strength for his mission in this world.”¹

We are all different, and will experience Christ in unique ways. We may not all be chosen for the type of mystical experiences conferred upon Saint Teresa of Avila, for example, but, “every ‘living’ Christian has a specific task (and in this sense a ‘charism’) ‘for the building up of the body of Christ’ (cf. Eph 4:15-16), in communion with the Hierarchy whose job it is ‘not indeed to extinguish the Spirit, but to test all things and hold fast to what is good.”¹

Our job is to discern the unique charisms that we have been given by God and to use these in service for the good of His Church. Finally, it is important to keep in mind that, “Contemplative Christian prayer always leads to love of neighbor, to action and to the acceptance of trials, and precisely because of this it draws one close to God.”¹

And on that note, I’ll end with one final quote:

“From the rich variety of Christian prayer as proposed by the Church, each member of the faithful should seek and find his own way, his own form of prayer. But all of these personal ways, in the end, flow into the way to the Father, which is how Jesus Christ has described himself. In the search for his own way, each person will, therefore, let himself be led not so much by his personal tastes as by the Holy Spirit, who guides him, through Christ, to the Father.”¹

I hope you have found this helpful and informative. To learn more, I invite you to read the informative letter, On Some Aspects of Christian Meditation, in its entirety.

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Your sister in Christ,

Jocelyne DeGroot

Foundation 1 Pietra Fitness Instructor

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Christian Meditation: A Basic Guide Part 1

Christian Meditation: A Basic Guide Part 2

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Jocelyne DeGroot is a Canadian homeschooling mom, member of the Order of Secular Discalced Carmelites, and co-founder of freetruth.ca, where she shares free and faithful Catholic online resources. Jocelyne’s favorite pastimes include writing, kayaking, camping, and curling up with a good book. She is also the first Certified Pietra Fitness Instructor in Canada! 

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Interest in meditation has been growing for some time, as a form of relaxation, a spiritual practice, a mental health prescription, or as a tool to help manage chronic pain.

Meditation can indeed be beneficial for our overall health. But are all forms of meditation equal? Can meditation be harmful? What is Christian meditation? How does it differ from other popular forms of meditation? This three-part series will attempt to answer these questions, and summarize and simplify the Vatican, Letter to the Bishops of the Catholic Church on Some Aspects of Christian Meditation. This document, written by Pope Benedict XVI, then Cardinal Joseph Ratzinger, provides a good outline of Church teaching on the matter. Note: From now on I will refer to this document using the acronym, OSACM.

In Part-One, we looked at some of the ways Christian meditation differs from other forms of eastern non-Christian meditation (we will now refer to it as ENC). We looked at how ENC meditation techniques focus on the self, while Christian meditation is Christ-centered. We also touched on the fact that the goal of ENC meditation is union with or immersion into the divine (within oneself), and how this differs from how we as Christians seek union with the will of our Trinitarian God.

ENC forms of meditation usually focus on emptying the mind, with the goal of reaching mystical states and on escape from suffering. The ultimate goal is to eventually achieve enlightenment or Nirvana, and/or to be freed from reincarnation (ie. cyclical suffering). In Part-Two of this series, we will look at how the focus and goal of Christian meditation is quite different.

“Ok,” you might be saying to yourself, “but what can be wrong with emptying the mind, with trying to reach mystical or alternate states of consciousness, or with seeking escape from suffering? Are these ideas really out of sync with Christianity?” Well, while we again use similar language in that, as Christians, we seek to “empty ourselves,” this is not the same as emptying our minds. As Christians, we meditate not to leave ourselves empty, but to fill ourselves with Christ. We do not actually want to empty our minds and focus on the self during meditation. Scripture warns us against doing this (see Matthew 12:43-45)¹. Instead, what we can to do is quiet or calm our minds so that we can contemplate the things of God. The Christian understanding of “emptying” involves ridding ourselves of our selfish and unhealthy desires, so that we can more fully focus on Christ. We seek to give ourselves completely to God, so that He may fill us with His Spirit.

In the case of seeking alternate states of consciousness or mystical experiences, as Christians, we understand that there are no methods to follow that will guarantee mystical graces, but that these are always an unmerited gift from God, to those He has chosen, for the good of His Church. “The Christian who prays can, if God so wishes, come to a particular experience of union. The Sacraments, especially Baptism and the Eucharist, are the objective beginning of the union of the Christian with God. Upon this foundation, the person who prays can be called, by a special grace of the Spirit, to that specific type of union with God, which in Christian terms is called mystical.”²

So contemplation is in its essence a gift from God, a gift of intimate knowledge of our Father, God, through Jesus Christ. It is a deepening of our relationship with Christ…it draws us closer to Him and reveals to our souls the depths of His Truth. However, “Genuine Christian mysticism has nothing to do with technique: it is always a gift of God, and the one who benefits from it knows himself to be unworthy.”

Obviously, the concept of reincarnation is not compatible with Christian revelation, as we believe in heaven and hell, and in the Resurrection. However, let’s address the escape from suffering. Christians acknowledge the inevitability of suffering, as do the eastern religions. No one enjoys suffering, but escape from suffering is contrary to Christ’s instruction to take up our cross and follow in His footsteps (Matthew 10:38, 3 Matthew 16:24, 4 Mark 8:34, 5 Luke 9:23, 6 Luke 14:27 7). As Christians, we accept our cross, our suffering, and we unite it with the cross of Christ for the good of His Church. We believe our suffering has meaning and that Christ accompanies us in our times of trouble. Our suffering can actually bring us closer to Christ and advance our spiritual lives. Therefore, we should not run from suffering. Instead, we can remain faithful, bearing our cross as Christ did for us, and trust in Him and in the Resurrection.

Alright, at this point you might be thinking, “So should we reject something, just because it is not Christian?” The answer is no. As the document, OSACM, stipulates. “The majority of the great religions which have sought union with God in prayer have also pointed out ways to achieve it. Just as ‘the Catholic Church rejects nothing of what is true and holy in these religions,’ neither should these ways be rejected out of hand simply because they are not Christian. On the contrary, one can take from them what is useful so long as the Christian conception of prayer, its logic and requirements are never obscured.”²

It is not harmful to us use natural breathing to quiet (not empty) our minds and relax our bodies. This is not Christian meditation, as simply breathing does not necessitate prayer. However, we can use this relaxation technique to help us better focus on God during the practice of Christian meditation, as Saint Teresa of Avila recommends in what she terms, “The Prayer of Recollection.”

So, we can acknowledge what is good and true in other religions, but we need to be careful not to injure our relationship with Christ with false forms of prayer and worship. The document, OSACM, specifies that, “even in the first centuries of the Church some incorrect forms of prayer crept in. Some New Testament texts (cf. 1 Jn 4:3; 1 Tim 1:3-7 and 4:3-4) already give hints of their existence.”²

According to the document, OSACM, these “incorrect forms” generally fall into two categories and tempt us in our pride to “try and overcome the distance separating creature from Creator, as though there ought not to be such a distance; to consider the way of Christ on earth, by which he wishes to lead us to the Father, as something now surpassed; to bring down to the level of natural psychology what has been regarded as pure grace, considering it instead as ‘superior knowledge’ or as ‘experience’.”²

The document continues saying, “such erroneous forms, having reappeared in history from time to time on the fringes of the Church's prayer, seem once more to impress many Christians, appealing to them as a kind of remedy, be it psychological or spiritual, or as a quick way of finding God.”²

Unfortunately, these “erroneous forms” of meditation are not neutral and can also cause harm. This is acknowledged in books on Eastern medicine that address “meditation disorders.” Likewise, often linked to eastern meditation are unnatural breath practices aimed at producing mystical experiences. Some of these breathing techniques have been shown to cause harm to the nervous system. There are no concerning side effects to Christian meditation.

Now that we have a good understanding of the differences between Christian meditation and other forms of meditation, perhaps a basic guide on how to practice Christian meditation would be helpful, so that we can avoid these errors and the possible concerning side effects. This is what we will do in Part-Three of this summary of the Vatican, Letter to the Bishops of the Catholic Church on Some Aspects of Christian Meditation. Until then…

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Your sister in Christ,

Jocelyne DeGroot

Foundation 1 Pietra Fitness Instructor

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Christian Meditation: A Basic Guide Part 1

Christian Meditation: A Basic Guide Part 3

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Jocelyne DeGroot is a Canadian homeschooling mom, member of the Order of Secular Discalced Carmelites, and co-founder of freetruth.ca, where she shares free and faithful Catholic online resources. Jocelyne’s favorite pastimes include writing, kayaking, camping, and curling up with a good book. She is also the first Certified Pietra Fitness Instructor in Canada! 

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Interest in meditation has been growing for some time, as a form of relaxation and by many looking to fill a spiritual gap in their lives. Meditation has also now become a popular prescription for those suffering from various psychological illnesses, or as a tool to help manage chronic pain. Meditation in this form usually involves focus on breathing or on the concentrated relaxation of each part of the body, but can take on other forms as well.

Meditation can indeed be beneficial for our overall health. But are all forms of meditation equal? Can meditation be harmful? What is Christian meditation? How does it differ from other popular forms of meditation? This three-part series seeks to answer these questions by referring to the Vatican, Letter to the Bishops of the Catholic Church on Some Aspects of Christian Meditation.

I’d like to dive specifically into this document by then Cardinal Joseph Ratzinger, as it provides a good outline of Church teaching on the matter. In fact, this three-part article will attempt to summarize and simplify this document for you. Note: From now on I will refer to this document using the acronym, OSACM.

In our busy world, full of various forms of technology, noise, and distraction, many are just looking for some peace and quiet. Due to this deep seeded hunger for peace, for the spiritual, many have been drawn to the forms of meditation and prayer offered by eastern non-Christian traditions. On Some Aspects of Christian Meditation, recognizes this need for “spiritual recollection and a deep contact with the divine mystery,” and looks to provide a solid formation in the various forms of Christian prayer, “while remaining faithful to the truth revealed in Jesus, by means of the genuine Tradition of the Church.”¹

ENC meditation is many times marketed as neutral and non-religious, appropriate and beneficial for all. However, the document, OSACM, warns against the danger of syncretism. “With the present diffusion of eastern methods of meditation in the Christian world and in ecclesial communities, we find ourselves faced with a pointed renewal of an attempt, which is not free from dangers and errors, to fuse Christian meditation with that which is non-Christian.”¹

So, in order to better recognize the differences and incompatibilities of eastern and of Christian meditation, we need to look more closely at, and clearly understand them both.

ENC meditation techniques focus on the self, on union with or immersion into the divine (within oneself), on emptying the mind, on reaching mystical states and on escape from suffering. The ultimate goal is to eventually achieve enlightenment or Nirvana, or be freed from reincarnation (ie. cyclical suffering).

Looking at these ideas more closely, it becomes clear that ENC meditation is incompatible with Christian revelation in many important aspects. Firstly, we should understand that Christian mediation is a form of prayer. Therefore, like all prayer, it can be defined as, “a personal, intimate and profound dialogue between man and God.”¹

In this way, Christian meditation is always a communion with our Trinitarian God. “This communion, based on Baptism and the Eucharist, source and summit of the life of the Church, implies an attitude of conversion, a flight from ‘self’ to the ‘You’ of God.” ¹

This is in direct contrast to ENC meditation techniques where the focus is on the self. Further, the document OSACM stipulates that, “it [Christian meditation] flees from impersonal techniques or from concentrating on oneself, which can create a kind of rut,”¹ as focus on the self detracts from our Lord and closes off communication with Him.

“St. Augustine is an excellent teacher: if you want to find God, he says, abandon the exterior world and re-enter into yourself. However, he continues, do not remain in yourself, but go beyond yourself because you are not God.”¹

You may be wondering, however, how the use of ENC meditation as a means of attaining union with the divine (within), or immersion into the divine, isn’t akin to how we as Christians seek union with Christ, whose Holy Spirit we understand dwells within us. Well, the difference may seem subtle, but it’s actually not. What is significant here is the difference in the understanding of the divine. In eastern traditions, there are many schools of thought on the subject, ranging from a belief in many gods to no god at all. Eastern meditation techniques “propose abandoning not only meditation on the salvific works accomplished in history by the God of the Old and New Covenant, but also the very idea of the One and Triune God, who is Love, in favor of an immersion ‘in the indeterminate abyss of the divinity’.”¹

Moreover, as Christians we believe that, “an absorbing of the human self into the divine self is never possible, not even in the highest states of grace.”¹

These ideas are contrary to Christian revelation. We believe in One, Trinitarian God. We believe that God has created all, but that He is separate from His creation; we recognize that we are creatures and He is our Creator. We seek to be unified to the will of God, and we understand that we become like God through Baptism; we are His sons and daughters made in His image and likeness, but we are not God, nor will we ever become gods. We acknowledge our total dependence on Him in all things. These are just some of the marked differences.

Part two of this summary of the document, On Some Aspects of Christian Meditation, will look at more reasons why Christian meditation is set apart from other forms. Until then…

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Your Sister in Christ,

Jocelyne DeGroot

Foundation 1 Pietra Fitness Instructor

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Christian Meditation: A Basic Guide Part 2

Christian Meditation: A Basic Guide Part 3

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Jocelyne DeGroot is a Canadian homeschooling mom, member of the Order of Secular Discalced Carmelites, and co-founder of freetruth.ca, where she shares free and faithful Catholic online resources. Jocelyne’s favorite pastimes include writing, kayaking, camping, and curling up with a good book. She is also the first Certified Pietra Fitness Instructor in Canada! 

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In August, the Church honors the Immaculate Heart of Mary. 

This month, we remember in a special way the interior life of the Blessed Mother––her joys and sorrows, her virtues and perfections––and seek to emulate her love for Jesus. 

Here are five ways to honor the Immaculate Heart and grow closer to Jesus through Mary during the month of August. 

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Consecrate yourself to the Immaculate Heart

Marian consecration is the act of entrusting one’s self––body and soul–– to the protection, guidance, and intercession of Our Lady. You are giving the Blessed Mother, who always brings us to her Son, permission to take you by the hand and lead you to holiness. In giving yourself to Mary, she will give you fully and more perfectly to Jesus.

Pietra Fitness is consecrated to the Sacred Heart of Jesus and the Immaculate Heart of Mary to help you grow both physically and spiritually.

Many people use St. Louis de Montfort’s Preparation for Total Consecration or Fr. Michael Gaitley’s 33 Days to Morning Glory as a way to prepare for consecration but you can also offer a simple and sincere prayer like this Solemn Act of Consecration to the Immaculate Heart of Mary by Venerable Pope Pius XII:

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Most Holy Virgin Mary, tender Mother of men, to fulfill the desires of the Sacred Heart of Jesus and the request of the Vicar of Your Son on earth, we consecrate ourselves and our families to your Sorrowful and Immaculate Heart, O Queen of the Most Holy Rosary, and we recommend to You, all the people of our country and all the world.

Please accept our consecration, dearest Mother, and use us as You wish to accomplish Your designs in the world.

O Sorrowful and Immaculate Heart of Mary, Queen of the Most Holy Rosary, and Queen of the World, rule over us, together with the Sacred Heart of Jesus Christ, Our King. Save us from the spreading flood of modern paganism; kindle in our hearts and homes the love of purity, the practice of a virtuous life, an ardent zeal for souls, and a desire to pray the Rosary more faithfully.

We come with confidence to You, O Throne of Grace and Mother of Fair Love. Inflame us with the same Divine Fire which has inflamed Your own Sorrowful and Immaculate Heart. Make our hearts and homes Your shrine, and through us, make the Heart of Jesus, together with your rule, triumph in every heart and home. Amen.

Begin the First Saturday Devotion

The First Saturday Devotion aims at making reparations for the blasphemies and offenses spoken against the Immaculate Heart of Mary. The devotion was first explained to Sister Lucia dos Santos, one of the Fatima visionaries by Mary herself. Our Lady told Sister Lucia:

Look, my daughter, at my Heart, surrounded with thorns with which ungrateful men pierce me every moment by their blasphemies and ingratitude. You at least try to console me and say that I promise to assist at the hour of death, with the graces necessary for salvation, all those who, on the first Saturday of five consecutive months, shall confess, receive Holy Communion, recite five decades of the Rosary, and keep me company for fifteen minutes while meditating on the fifteen mysteries of the Rosary, with the intention of making reparation to me.

This beautiful practice will bring so much joy to the hearts of both Jesus and Mary and beginning this devotion during the month of our Lady’s Immaculate Heart will bring her much honor. If you miss the first Saturday of August, commit to starting in September.

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Wear your Miraculous Medal

The Miraculous Medal, one of the most popular Catholic devotions, goes back to France in 1830 when the Blessed Mother appeared to Saint Catherine Laboure. Mary gave Saint Catherine the symbolic designs for a medal that grants those who wear it devoutly a multitude of graces. You can find this medal at any store that sells Catholic goods and it’s a simple way to honor Our Lady every day, especially during this month. 

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Meditate on the life of the Blessed Mother

As Christians trying to live a life of holiness, we have so much to learn from Mary during her earthly life. Spending time with her in prayer gives us a chance to, in some sense, observe her example of virtue and help us imitate her.

One way to meditate on her life is, of course, by praying the Rosary. By praying either the traditional mysteries of the rosary or the Seven Sorrows Rosary, you can pray with the significant moments in the life of Jesus and Mary. 

You can also read through key passages in Scripture and, using forms of prayer like Lectio Divina or Ignatian Meditation, gleam wisdom on how to live a life with God at its center. Not sure where to start? Try Luke 1: 26-28 or John 2:1-12. Invite the Spouse of Mary, the Holy Spirit into this time of prayer to guide your thoughts. 

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Observe the major Marian feast days this month. 

During this month dedicated to Our Lady, the Church also observes two of her feast days. 

On August 15 we celebrate the Solemnity of the Assumption of the Blessed Virgin Mary, which remembers Mary being brought body and soul to heaven. Consider placing flowers by a statue of Mary or praying a decade of the rosary before bed. And don’t forget, this Solemnity is a holy obligation so make sure you go to mass!

Then on August 22 we celebrate the Feast of the Queenship of Mary. You can honor the Queen of Heaven and Earth doing something as simple as praying the Hail Holy Queen before bed or something more extravagant like making a dinner feast fit for a royal. If you have a statue of Mary in your home, you can make a crown and place it on her head. 

Get creative with your celebrations and have fun embracing the liturgical year. 

Let us know on social media how you plan to honor Our Lady’s Immaculate Heart this month!