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The 4Ms of Mental Health

May the God of Hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.  Romans 15:13

“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”  Maya Angelou

Introduction to the 4Ms of Mental Health

The 4Ms of Mental Health


Mindfulness is…read more on Mindfulness.

Be still, and know that I am God! I am exalted among the nations, I am exalted in the earth. The Lord of hosts is with us; the God of Jacob is our refuge. Psalm 46:10-11

“If the only prayer you ever say in your entire life is thank you, it will be enough.” Meister Eckhart




Movement is…read more on Movement.

It will be a healing for your flesh and a refreshment for your body. Proverbs 3:8

“Don’t look at your feet to see if you’re doing it right. Just dance.”  Anne Lamott




Mastery is…read more on Mastery.

I can do all things through Christ who gives me strength. Philippians 4:13

“May my mind come alive today to the invisible geography that invites me to new frontiers, to break the dead shell of yesterdays, to risk being disturbed and changed.”  John O’Donohue, “Morning Offering”


Meaningful Connection

Meaningful Connection is…read more on Meaningful Connection.

This is my commandment, that you love one another as I have loved you.  John 15:12

“The ultimate touchstone of friendship is not improvement, neither of the other nor of the self, the ultimate touchstone is witness, the privilege of having been seen by someone and the equal privilege of being granted the sight of the essence of another.”  David Whyte,  from Readers’ Circle essay, “Friendship”

Mindfulness Mondays

Mindful Mondays was an opportunity to start each week of July 2020 engaging all 4Ms: a mindfulness practice or two, some gentle movement, the opportunity to see people from around the diocese on Zoom, an opportunity to share what you’ve been “mastering” and offer ideas for all the Ms for the greater good of all of us journeying together through these challenging times.

Tuesday Poetry with Bishop Brian

Bishop Brian Cole offers a poem around the theme of Meaningful Connection, Callings, by The Rev. Claire Keene. Click on the video below to watch.
For the text to these poems, click here.

4Ms Participant Videos

Each week, participants from across the diocese shared their experience of the 4Ms. Different ideas and practices emerged as each M was explored.

Cultivating Christian Mindfulness

Be still, and know that I am God. – Psalm 46: 10

Stillness is a diminishing commodity in our lives, yet it is through stillness of body, mind, and soul that we strengthen our capacity to listen to God’s voice. Mindfulness is a practice, grounded in stillness, that has been an integral element of religious and spiritual traditions for millennia. More recently, mindfulness has gained widespread attention in nonreligious settings, including mental health.

In this four-week series we explored: what mindfulness is (and isn’t); the roots of mindfulness practice in the Christian historical tradition; how mindfulness seems to work in the brain and body; some basic techniques for cultivating a more mindful approach to life; and several contemporary practices of mindfulness-based Christian contemplative prayer. Each one-hour session will include presentation materials, and the opportunity for a brief experience of each contemplative prayer practice.

Steve Herbes has more than 30 years’ experience in several mindfulness-based meditative and Christian contemplative practices. He and his wife Liz have been members of St. Stephen’s Episcopal Church in Oak Ridge since 1977, where he has served twice on the Vestry, and in lay ministry roles in Christian Education, Parish Life, and Pastoral Care. He is a licensed professional counselor in private practice in Oak Ridge, working with persons experiencing loss and life transitions, and frequently draws on mindfulness techniques in his counseling work. He holds a Ph.D. in Environmental Health, and a Master’s degree in Clinical Social Work. He and Liz have two adult children and two grandchildren.

Cultivating Christian Mindfulness Recordings

First Session

Second Session

Third Session

Fourth Session

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