Welcome.
I'm so glad you're here.
Before we begin.
Know that there is nothing you need to accomplish during these next few minutes.
You don't have to fix your life.
Solve every problem,
Or have all the answers?
Right now,
Your only job is to breathe.
Find a comfortable position.
Rest your hands in your lap or by your sides.
If it feels comfortable,
Gently close your eyes.
Take a slow,
Deep breath in through your nose.
2.
3.
.
.
4.
.
.
Now exhale slowly through your mouth.
2,
3,
4,
5,
6.
Again.
Inhale.
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Allow your shoulders to soften.
Relax your jaw.
Unclench your hands.
Notice if you're holding tension anywhere in your body.
And with each exhale,
Imagine releasing just a little more of it.
Continue breathing at your own pace.
In through your nose and slowly out through your mouth.
You don't need to force your breath.
Let it become smooth,
Gentle and steady.
If your thoughts begin to wander,
That's okay.
Our minds naturally drift.
Simply notice the thought without judging yourself.
And gently return your attention to your breathing.
Inhale.
Exhale.
As you breathe,
Remember these words from Psalm 46 10.
Be still and know that I am God.
You don't have to strive in this moment.
You don't have to prove yourself.
You don't have to carry everything by yourself.
Just breathe.
With every inhale.
Imagine breathing in God's peace.
With every exhale,
Imagine releasing fear,
Worry,
Shame,
And everything you've been trying to carry today.
Let's continue together.
Inhale slowly.
Exhale.
Completely.
Again.
Inhale.
Exhale.
Notice how your body feels compared to when we started.
Maybe your breathing is a little slower.
Maybe your heart feels a little lighter.
Maybe nothing's changed dramatically,
And that's okay too.
Healing often happens quietly.
Continue taking slow breaths.
If it helps,
Silently repeat these words with your breathing as you inhale.
God is with me.
As you exhale,
I release my fear again.
God is with me.
I release my fear.
One more time.
God is with me.
I release my fear.
Now allow your breathing to become natural again.
Take this moment to thank God for sustaining you through every difficult season you've survived.
You are still here.
You are still breathing.
That alone is evidence that your story isn't over.
Take one final deep breath in.
Hold it gently.
And slowly breathe out.
When you're ready.
Begin bringing your awareness back to the room around you.
Notice the surface supporting your body.
Gently wiggle your fingers.
Wiggle your toes.
And when you feel ready.
Slowly open your eyes.
Carry the slower breath.
This calmer heart.
And the reminder that God's presence goes with you wherever you go.
Thank you for breathing with me today.
