Three things.
I’ve been spending time with some daily devotional readings, and this past week, one of them offered a set of questions that stopped me in my tracks:
Have you wept at anything during the past year?
Has your heart beat faster at the sight of beauty?
Have you thought seriously about the fact that someday you’re going to die?
Do you really listen when people speak to you, or are you just waiting for your turn to talk?
Is there someone you’d suffer great pain for, if it meant sparing them from it?
The writer went on to say that if your answer to most of these questions is no, then, in some ways, you’re already dead.
That struck me. By this measure, I’m very much alive. But it also made me pause and reflect on how I’m showing up—not just physically, but spiritually, emotionally, and mentally for the people I say I love.
For a long time, I thought showing up was 90% of the battle. Just being present seemed like enough. But I’ve come to realize that how we show up matters even more.
Think about it:
When we show up—whether in a conversation, at work, or with loved ones—we bring more than just our bodies. We bring our energy. Our mindset. Our focus. Our very selves.
But we also bring:
Our fears
Our distractions
Our judgments
Our unspoken expectations
Our hopes and dreams
Our frustrations
Our resentments
Our brokenness
The real question isn’t, “Are you showing up?” It’s, “Are you showing up fully present?”
And here’s what I’ve learned: The best way to be present is to slow down. To call a timeout. To cultivate a rhythm of open awareness.
Three things help me do this…
Prayer.
Meditation.
Journaling.
Prayer: The Practice of Soulful Conversation
Prayer is more than reciting memorized words. It’s about opening our heart—sharing our joys, frustrations, and questions with God. Prayer grounds us. It’s a way of recognizing that we don’t have to carry life’s burdens alone.
For me personally, prayer reminds me to shift my perspective. It reorients my soul toward gratitude and connection. And most times, it’s less about talking and more about listening.
Meditation: The Practice of Silence and Stillness
Meditation isn’t about emptying our mind—it’s about focusing it. It’s choosing to sit in stillness, to quiet the noise of the world, and to reconnect with our breath and our being.
In a fast-paced, always-on culture, meditation is a countercultural act. It’s choosing presence over performance. It’s choosing to be, rather than to do.
Journaling: The Practice of Reflection
Of the three, journaling has had the most profound impact on me. It hasn’t just helped me—it’s saved me.
Dramatic? Maybe. True? Absolutely.
Journaling helps me remember what matters. It captures insights that would otherwise be lost. It clarifies my thoughts and untangles my worries. It prepares me for the day ahead.
It’s become an essential part of my spiritual practice—just as important as prayer and meditation.
And here’s what the research shows about journaling: It can increase positivity, reduce stress, improve decision-making, and boost both emotional and intellectual intelligence.
But more than that, journaling grounds me in my humanity. It’s a place where I can reflect on:
What I’m grateful for
What I’m worried about
Who’s on my heart and mind
It’s where I can ask myself: Am I showing up as my best self? Am I present for the people I love? Am I aligned with my values?
So, if you want to integrate prayer, meditation, and journaling into your daily life, here’s a simple framework to begin:
Start with prayer. Talk to God honestly. Bring your full self—no filters, no pretense.
Take a few moments to meditate. Sit in silence. Breathe deeply. Let go of distractions.
Journal your reflections. Write down what comes to mind.
Start with three prompts:
What am I grateful for today?
What’s weighing on my heart?
Who do I want to show up for today, and how?
This practice doesn’t have to be perfect. It doesn’t need to take hours. Just start. Even five minutes a day can transform how you show up.
Here’s the truth: It’s easier to stay busy than to be present.
It’s easier to go through the motions than to ask hard questions, like:
Am I listening, or just waiting to talk?
Am I showing up with love and compassion?
Am I offering my best self, or am I just checking a box?
Prayer, meditation, and journaling force us to pause. They pull us out of autopilot. They remind us that life is sacred—and that our presence in the lives of others matters more than we realize.
I’ve said it before and I’ll say it again: this life is about relationships.
You can keep going through the motions—showing up without really being there. Or, you can take time to cultivate awareness and presence.
You can be the person who listens deeply. Who shows up with empathy, courage, and grace. Who’s fully alive to the gift of each day.
The tools are simple: Prayer. Meditation. Journaling.
The question is, Will you use them?
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Steve Knox | On the road
\\\ Thanks as always for reading. I hope this inspires you to be where your boots are. To lean in. Listen. And, love. Forward and share it with one other soul in your corner of the world. Until next week. Be honest. Be you.