We all have to get up in the morning and move through the day with as much grace as we can gather. Why not make this pilgrimage through the day with a heart for one another, pausing throughout the day whether this be for two, five, or ten minutes?

So the idea is to take these seven times (below) and pause to reflect and pray, to think of others, to be mindful of one's self---even if only for a minute or two each time.

1. midnight
2. dawn
3. midmorning
4. midday
5. midafternoon
6. evening
7. night

Interesting, right? The book is a neat run-down of the 7 Sacred Pauses idea and its history (very old-church liturgical), as well as little snippets, quotes, and prayers that you can say or read at each of the seven times of day.Really great book with something for everyone: some really beautiful prayers if you don't choose to take up the pauses, or an awesome blueprint for incorporating the pauses into your daily routine.

Seven Sacred Pauses by Macrina Wiederkehr

The following are excerpts taken from Macrina Wiederkehr's Seven Sacred Pauses. Bold and italics are mine. Everything else is Macrina's.

***

I have been blessed by the practice of honoring “the hours” through conscious pausing for prayer at specific times of the day. When I speak of the hours I am referring to those times of the day that the earth’s turning offers us:

1. midnight
2. dawn
3. midmorning
4. noon
5. midafternoon
6. evening
7. night

--Living in harmony with the hours requires faithful practice in the art of mindfulness.--We practice pausing to remember the sacredness of our names, who we are, and what we plan on doing with the incredible gift of our lives—and how we can learn to be in the midst of so much doing.We have to practice loving and forgiving.We practice breathing and being careful with one another’s life.We practice nonviolence.We practice enjoying what we have rather than storing up possessions.We practice silence.--... learn how to make a life rather than just a living.--You may have heard the story about some westerners who hired a few bushmen guides to help them travel through the Kalahari Desert. Not being used to moving at the pace their employers were expecting, the bushmen suddenly sat down to rest, and no amount of persuasion could induce them to continue the journey until they were ready. The reason for this much needed rest, the bushmen explained, was that they had to wait for their souls to catch up. --When we begin our day, most of us probably do not approach our work with the awareness and belief that we are artists involved in continuing the work of creation. From the most sublime to the most menial, work is creativity.--The Lebanese-American poet Kahlil Gibran suggests that our work is our love made visible.--

#1 - Midnight - The Night Watch

Rising from sleep in the heart of the night, I keep vigil with eternal questions.These eternal questions are infinite longings that have taken root in the ground of my being. Holding vigil with the Guardian of Life, whose eye shines down upon all who live in terror of the night, I become quiet. In the middle of the night I hold hands with trust and surrender to the One who sees without a light....At these special times when I rise from my sleep for prayer, I keep vigil with Christ, who is always keeping vigil. I keep vigil with my heart’s eternal questions and deep longings and with those places in my being where the light has grown dim. I keep vigil with those whose tired hearts have lost hope. ...In the middle of night I pray for those who sleep and those who cannot sleep.I pray for those with fearful hearts, for those whose courage is waning. I pray for those who have lost vision of what could be. When I rise in the middle of the night, my prayer is simply one of waiting in silence, waiting in darkness, listening with love....

We know there are stars so far away that their light has not yet reached the earth. Could the same be said about the bright ideas, virtues, creativity, and dreams of our own lives?

--There is a difference between waiting and keeping vigil. Anxious, fretful, impatient waiting is nothing more than waiting. Waiting with purpose, patience, hope, and love is vigilant waiting.--

I have seen too many stars to let the darkness overwhelm me.

--

#2 - Dawn - The Awakening Hour

Dawn breaks through night shadows. Fading darkness makes way for morning light. Golden rays exchange places with shining stars. All of nature leaps from the tomb of sleep and death. Everything stirs with renewed life.It is the hour of joy—a little resurrection. Rising from sleep, I raise high the chalice of my life. Dressed in robes of joyful anticipation, I enter this day with an open heart. This is the awakening hour. This is the hour of praise.--Some mornings I choose to choose life. There are mornings when I remember that it is not only the shining in the eastern sky that is rekindled at dawn. I remember that I am part of the shining. The spark of light in my own soul is rekindled, and I begin my day in glory. It is all about remembrance—remembrance of God and of good.Each morning as I look out my window I want to be awake enough to say, Today I will remember to pause....It is obvious that words are not needed for praise. Praise is that which encircles one’s entire being. What is essential is an awakened heart, a heart aligned with the joy or the sorrow of the moment....

Arise at dawn with a winged heart and give thanks for another day of loving.

—Kahlil Gibran--

#3 - Midmorning - The Blessing Hour

In the middle of my morning’s work I break for blessings: a deep breath, a glance out the window, a graceful stretch, a remembrance of God, a brief reflection on the nobility of work, an encouraging word, a grateful thought, a smile, a short prayer, a remembrance of who I am, a sip of freshly brewed coffee. I honor the wisdom of pausing.The day, still young, is fresh with the dew of possibilities.This is the Spirit’s hour. I sense the overshadowing presence of all that is holy, and I remember that I am God’s temple on earth, a channel for loving service. I hold out my hands to receive the blessings of the moment. When I remember to pause, blessings appear. I break for blessings.--By every power, by heart and tongue,By act and deed,Thy praise be sung.Inflame with perfect love each senseThat other’s souls may kindle thence.--This little morning recess is a gift to yourself—a wordless prayer in the midst of your work. Spend a few moments of attentive breathing. Be aware of the state of your mind and bless the work of your hands. Be gracious with yourself and be grateful that you remembered to pause....

I dwell in possibility.

--- Emily Dickinson...Young, the day—awake, my heart.Wide open and awake to all the possibilities waiting in the hours of this day.O Spirit of the Circling Hours, bless me that I may be a blessing,Work through me, that I may be your love poured out upon the earth.Creator of all that is, be blessed.Lover of all that is, be blessed.Sanctifier of all that is, be blessed.As you encircle our lives this day, be blessed!--

Let your loveliness shine on us, and bless the work we do, bless the work of our hands.

—Psalm 90:17--

I don’t know what your destiny will be, but one thing I know—the only ones among you who will be really happy are those who have sought and found how to serve.

—Albert Schweitzer--

#4 - Midday - The Hour of Illumination

This is the luminous hour. Everything is illumined by the brightness of the sun. There are few shadows. The intensity of the sun’s shining is an excellent symbol for the enthusiasm I would like to bring to my work at this hour. The God of fire feeds my energy.Aware of the innate goodness of my life, an ardent desire to love and serve others is rekindled. I invite truth, authenticity, peace, and commitment to sit at my table. ... Just as Jesus embraced the cross at this hour, I recommit myself to give my life away.If I am to be a prophet of peace in a violent world, then I must practice living with a nonviolent heart. I must become peace.--Lead me from death to life,from falsehood to truth.Lead me from despair to hope,from fear to trust.Lead me from hate to love,from war to peace.Let peace fill our hearts,our world, our universe.--Take heart.In this hour of opposites between the waxing and the waning we pause to remember who we are: birth givers, peace keepers, joy bringers, light bearers.Take heart.We are the light of the world. In this hour of illumination let us shine into the broken places with our very own Christ-light.Take heart.We can be the peace, we can be the healing, we can be the Christ. Trailing clouds of glory, we have come from the brightness of God.Take heart.Our power to love will overshadow our love of power. In this luminous hour we will see what we must see, and we will shine because of what we have seen.--

Probably the happiest period in life is in middle age, when the eager passions of youth are cooled and the infirmities of age not yet begun; as we see that the shadows, which are at morning and evening so large, almost entirely disappear at midday.

—Eleanor Roosevelt--

To become [human] means to have no support and no power, save the enthusiasm and commitment of one’s own heart.

—Johannes Metz--

#5 - Midafternoon - The Wisdom Hour

The day is aging. Shadows lengthen as the light stretches toward evening. As the earth turns away from the sun, an ancient longing returns to my soul. It is a yearning for completion. It is a longing to put my house in order before the day ends.I look to my heart for the wisdom to end this day well. I carry the answers to this day’s problems deep within.As the day ends, I do not want the burden of bitterness to have a place in my life. If there is anyone I need to forgive, I seek advice from my inner teacher. I practice believing in my potential to let go of resentments. ...I walk through the remaining hours of this day as I would walk through the last pages of a much loved book. I move through the hours present and aware that my work is a service for the larger world. I open myself to the love that comes from serving.--

This day’s troubles will end. When I meet them tomorrow, they may be tinged with blessing.

----What treasures have we harvested from our day’s work?--At day’s end, guide us to look within. Usher us into the wisdom hour. Teach us the grace of listening. Reveal to us the art of dying. Show us the face of God. O Soft Light of the Waning Sun, we stand before the dying day with our bouquet of life: sweet abiding, deep listening, holy surrender, forgiving heart, tender love, quiet joy, gentle spirit, sacred presence. This is our gift to those with whom we share our lives.--

We seek to live a more contemplative life so that we will not have to wait until we are dying to learn to live.

—James Finley--

A tiger dies and leaves its skin; a person dies and leaves his [or her] name. —

Korean Proverb--

It’s too bad dying is the last thing we do, because it could teach us so much about life.

—Robert Herford--

I have tried to make a day-by-day decision that I want to live joyfully. I want to be good news to other people. I’m going home like a shooting star.

—Thea Bowman, F.S.P.A.--

#6 - Evening - The Twilight Hour

In this Vespers hour I sense a very thin veil between heaven and earth. Moving into this mystical twilight time of the day, I reflect also on the twilight time of the soul.The old soul that has always been a tenant in the ground of my being hums quiet melodies to me at day’s end. It is a melody of gratefulness, the music of gratitude.In the evening of life, when I am growing towards vigilance, I am able to listen from a deeper place within my being. I am given greater access to the divine mysteries. I accept the blessings and difficulties of this day as part of my life’s curriculum.I bring to my evening prayer all the small ones of this world who have no voice of their own, knowing that I must learn to be a voice for the voiceless. I rejoice in the opportunities to love that this day has offered me, giving thanks for a day well spent.Love finds my heart open and I am at peace.--To break the bread of our lives with one another through any form of sharing is prayer.--My eyes scan the horizons of your goodness. Standing tall with thanksgiving I praise you with a grateful heart. O Mystery within Mystery, touch the paradoxes of this day with your healing breath. Let your mantle of peace clothe me in this evening hour.It is well with my soul. All shall be well; all shall be well.--

#7 - Night - The Great Silence

The holiness of night enfolds me. Angels of protection surround me. As I enter the Great Silence, I thoughtfully attend to my heart.With eyes of mercy and delight I scan my actions of this day. Are the achievements of this day aligned with my heart’s deepest yearning for grace-filled living? Gratitude and compassion rise up from my soul like incense: gratitude for the blessings of the day, compassion for the discouragements of the day. I prayerfully hold in my heart the ones who have passed through my life this day.The deep silence of the hour blesses me; the sweet darkness anoints me. The living prayer of this day, now complete, I offer to the Beloved.--We look within more than without. This is a personal prayer for one who wants to make peace with God, community, and self before retiring for the night.--We all have unwanted obstacles in our lives. We need to learn how to be healthy sinners, living neither in denial regarding our sin nor in despair because of sin.Rather, we live in the light of God’s compassion. We are loved sinners.--

One dark night fired by love’s urgent longing ah, the sheer grace— I went out unseen, my house being now all stilled . . . with no other light or guide than the one that burned in my heart.

—John of the Cross--

Examen of Consciousness

• Have I been a good memory in anyone’s life today?
• Have the ears of my heart opened to the voice of God?
• Have the ears of my heart opened to the needs of my sisters and brothers?
• Have the eyes of my heart beheld the Divine face in all created things?
• What do I know, but live as though I do not know?
• Have I been a good student of the hours today?
• How have I affected the quality of this day?
• Have I been blind or deaf to the blessings of the day?
• Is there anyone, including myself, whom I need to forgive?
• When did I experience my heart opening wide today?
• Have I worked with joy or drudgery?
• Have I waited with grace or with impatience?
• What is the one thing in my life that is standing on tiptoe crying, “May I have your attention please?” What needs my attention?

--I yearn to be held in the great hands of your heart—oh let them take me now.Into them I place these fragments, my life, and you, God—spend them however you want.O Caregiver of the Night, Sweet Soul of the Darkness, send angels to protect and anoint me, protect me from darkness that can harm, anoint me with darkness that can bless.In this hour of deep silence when all things are hushed, I carve out a space in the darkness for you, O Beloved, to dwell. In the quiet of the night I seek your face.Shine upon me and I shall be healed. Pour out the blessing of your presence on all who retire to their beds in sorrow and fear. Comfort those who have no silence. Shelter those who have no peace. Surprise them with your love.Summon me into your beautiful darkness. Lead me to the land of rest.Cherish my every breath while sleeping and I will rise at dawn with the memory of you in my heart....

Protect us, Lord, as we stay awake; watch over us as we sleep, that awake, we may keep watch with Christ, and asleep, rest in his peace.

—The Liturgy of the Hours--

Night holds no terrors for me sleeping under God’s wings.

—The Liturgy of the Hours--

Stillness is what creates Love. Movement is what creates Life. To be still, yet still moving, that is everything.

—Do Hyun Choe--

Only in silence the word,only in dark the light,only in dying life.

—Ursula K. Le Guin--

When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say, “I used everything you gave me.”

—Erma Bombeck--Dear Artist of the Universe, Beloved Sculptor, Singer, and Author of my life, born of your image I have made a home in the open fields of your heart.The magnetic tug of your invitation to grow is slowly transforming me into a gift for the world. Mentor me into healthy ways of living.—Help me remember to pause.Make of me a faithful vigil in the heart of darkness, I want to be a sentinel through all the dark hours. When the deep darkness falls, let me be your star. Name me One Who Watches Through the Night. Reveal to me the holiness of lingering with mystery. Employ me in the holy art of waiting.—O teach me to live with a vigilant heart.Make of me a dawn. Let me be a small voice of joy, rising with the sun. Color me with sunrise. Let me be your awakening first light of new day. Make me a joyful, unexpected surprise in the lives of many, an everlasting birthday. I want to be your goodness rising, your grace poured forth in every hour. Name me Dawn, sweet beginning of every day, gift for a sleepy world.—O make of me a rising dawn.Make of me a midmorning blessing. As you breathe me into this day, let me become your breath. Transform me into early morning sun, bright with potential and possibility. Let me be your love made visible. Sing through me in the mid-morning hours. Make me your musical instrument.—Strum a melody of blessing with my life.Make me your noonday sun, bright with passion, on fire with truth, enduringly courageous. Let me be light for the world. Create in me a nonviolent heart. O let me be your heart. Help me believe the truth about myself no matter how beautiful it is. Let me be the peace for which I pray. Teach me to energize others, to stir up their enthusiasm without overwhelming them.—Make my power to love stronger than my love of power.Make of me a midafternoon shadow that I may soften the intensity of the sun. Let me be shade. Robe me with wisdom. Enable me to be at home with impermanence. Teach me the dance of surrender. O make of me a great letting go. May the sacred emptiness of my life help others to know fullness. May I never fear a death that brings me life.—Let me rejoice in the harvest of each dying day.Make of me a twilight: wake of color, trail of glory. In the evening of life transform me into a song of gratitude. I want to be an evening star for those who have lost their way. I want to be beauty at the end of each day. On my pilgrimage through the day, write mystery stories with my life. Out of my faithful attendance to the hours pour forth the incense of your praise.—Transform me into a song of gratitude.Make me your holy darkness, your blessed night. Transform me into a great silence that drowns out distracting noises. Fashion me into one who sees with the eyes of the soul. I long to be a protective mantle of comforting darkness for all who need rest. Give me insight into the Holy Mystery that cradles me through the night.—O make of me your night prayer.--You can buy the book here.