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Gentle Rhythms — Notice Grace

Photo by Jerome Perelman on Unsplash


If Week 1 was about slowing down in the moment, Week 2 is about looking back with God—not to critique yourself, but to notice grace.

The Examen is one of the most sustainable spiritual practices I know because it meets you at the end of the day you actually lived. Not the day you planned. Not the day you wish you had. The real one—with interruptions, emotions, unfinished conversations, small joys, and heavy moments you didn’t expect.

Paired with gratitude, the Examen becomes a gentle rhythm of awareness:
Where was God near today?
What did I carry today?
What do I need to release?

This is not a practice for perfectionists. It’s a practice for people who want to stay honest, steady, and close to Jesus.

What Is the Examen?

The Examen is a short daily prayer of reflection. It’s not Bible study, and it’s not a performance review. It’s a simple way of sitting with God and reviewing your day through His kindness.

Think of it like this:
You’re not putting your day on trial.
You’re placing your day in God’s presence.

The Examen helps you notice patterns you miss when you’re rushing—what brings peace, what drains you, what you’re avoiding, what keeps surfacing, and where God may be inviting you to trust Him.

Why Gratitude Belongs With It

Gratitude is not pretending everything is fine. Real gratitude is honest about what’s hard while still noticing what’s good.

When gratitude becomes a rhythm, it retrains our attention. We begin to see gifts we used to overlook: a kind word, a moment of calm, a text that encouraged us, a laugh we didn’t expect, strength for one more hour, the fact that God carried us again.

Gratitude doesn’t erase grief. But it keeps grief from being the only thing we notice.

That’s why Examen + gratitude is such a gentle pairing: it helps you name what’s true and notice what’s grace in the same breath.

Why This Practice Is Sustainable

The best spiritual practices are the ones you can actually keep.

The Examen is sustainable because:

  • it takes 5 minutes (or less)
  • it can be done in bed
  • it doesn’t require a perfect mood
  • it honors the reality that some days are heavy
  • it creates a rhythm of return, not shame

And over time, it shapes something deep: a life that is more attentive to God’s presence.

A Simple 5-Step Examen (5 Minutes)

You can do this with a journal, or just in your mind. Keep it gentle. Keep it honest.

1) Become aware of God’s presence

Take one slow breath and pray something simple:
“Lord, I’m here. Help me notice You.”

2) Give thanks

Name three gifts from today—small or big.
A quiet moment counts. A needed strength counts. A held tongue counts.

3) Review the day

Replay the day briefly. Where did you feel peace? Where did you feel tension? Where did you feel rushed, reactive, drained, or restless?

4) Name what’s heavy and release it

Ask: “What am I carrying that I need to hand to You?”
This might be frustration, fear, grief, regret, or even the pressure to fix everything.

5) Look toward tomorrow

Ask for one grace for the next day:
“Lord, help me walk in wisdom.”
“Give me patience.”
“Help me stay present.”
“Teach me to trust You.”

That’s it.

A “Two-List” Option (Even Simpler)

If you want a very simple version, try this:

Today’s Gifts: (write 3)
Today’s Weight: (write 1)

Then pray:
“Thank You for these gifts. I give You this weight. Meet me tomorrow.”

When the Day Was Hard

Some days you will struggle to find gratitude. That’s okay.

On those days, keep gratitude honest and small:

  • “I made it through today.”
  • “I had one moment of quiet.”
  • “God gave me strength to not quit.”
  • “I was held, even if I felt shaky.”
  • “I reached out instead of isolating.”

Gratitude doesn’t have to be bright to be real.

And if the day included grief, the Examen gives you a way to say:
“Lord, this hurt mattered. I’m not hiding it from You.”

That is still prayer. That is still faith.

Start Small

You do not need a long nightly routine. Start with five minutes.

Here’s a simple plan for this week:

  • 4 nights this week: do a 5-minute Examen
  • Every night: name 3 gratitudes (even if tiny)
  • One night: write a short prayer for tomorrow

A Gentle Reminder

This practice is not about ending every day with a neat conclusion. Some days won’t resolve. Some days won’t make sense.

The Examen simply teaches you to bring your real day into God’s presence—consistently, gently, and without pretending.

Over time, you’ll start to notice something: God has been nearer than you thought.

Reflection Questions

  • What time of day would be most realistic for me to do a 5-minute Examen?
  • Do I tend to rush past my emotions or overanalyze them?
  • What is one “gift” I often overlook?
  • What is one “weight” I carry repeatedly?
  • What might change if I ended my day with awareness instead of scroll-time?

Closing Prayer

Lord,
Help me notice You in the day I actually lived.
Train my attention to see gifts I’ve overlooked,
and give me courage to name what feels heavy.
Teach me to release what I cannot carry alone.
Meet me as I sleep, and go before me tomorrow.
Amen.

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