Welcome,
I'm James Whitaker.
Today,
We'll start with a body scan exercise to help you relax and become more mindful.
Following that,
We will spend time in stillness,
Embracing God's presence and reflecting on Psalm 4610.
I will be reading it from the Passion Translation.
It says,
Surrender your anxiety.
Be still and realize that I am God.
I am a God above all nations and I am exalted throughout the whole earth.
Let's pray.
Father,
I come to you in quiet surrender,
Seeking stillness and your presence.
Let your peace settle within me as I breathe,
Releasing all distractions.
Fill this moment with your love,
Guiding my heart into deep rest.
Thank you for this sacred space.
I choose to dwell with you.
Calm my heart,
Calm my mind,
And calm my breath.
In Jesus' name,
Amen.
Now we begin.
Get yourself comfortable.
You can sit or lie down so that you can fully relax your body.
Close your eyes if that feels safe and natural.
We will begin with the breath.
Take a slow,
Deep breath in and gently exhale.
Let's do one more.
Take another slow,
Deep breath in and gently exhale.
Feel the calm that comes with every mindful inhale and every soft release.
Let your breath be a gentle reminder that each moment is new.
As you continue to breathe slowly and deeply,
Gently direct your attention to the different parts of your body.
There's no need to rush.
Allow each area to receive your awareness.
Start at the top of your head.
Sense any tension in your scalp,
Your forehead,
Or your temples.
Relax your eyes,
Soften your jaw,
And release any tightness in your face.
Move your attention gently to your neck and shoulders.
As you breathe out,
Imagine any tightness melting away.
Feel your shoulders drop in quiet surrender.
Let your awareness travel down your arms to your hands and your fingertips.
Notice the sensations here.
Warmth,
Tingling,
Or simply a deep sense of relaxation.
Bring your focus to your chest.
Observe the natural rhythm of your breath as your heart beats steadily.
Allow a sense of calm to infuse this area with each gentle exhale.
Now gently shift your attention to your abdomen and back.
Feel the rise and the fall of your belly with each breath.
If you notice any knots of tension,
Breathe into them,
Inviting softness and ease.
Finally,
Let your awareness flow down your legs all the way to your feet.
Notice the connection of your feet to the ground or the bed or wherever you may be.
With every exhale,
Feel rooted,
Present,
And whole.
At every area,
Simply notice and acknowledge what you feel with no judgment.
With every breath,
Each muscle and cell relaxes further,
Creating a tapestry of calm awareness throughout your body.
You can repeat this body scan as many times as necessary to feel yourself relaxed and in the present moment.
Now that your body feels gently acknowledged and the ease is settled in,
It's time to transition to a space of divine presence.
In this quiet moment,
With your body fully scanned and relaxed,
Allow your mind to settle deeper.
Let go of any lingering thoughts or worries and simply be.
Silently or aloud,
Whatever feels right to you,
Repeat the timeless words,
Be still and know that I am God.
Just repeat that in your head.
Be still and know that I am God.
In this time,
Focus completely on finding your way into God's presence.
Feel the peace.
Feel the stillness.
With your breath steady,
Inhaling divine peace and exhaling any lingering tension,
Feel that each affected breath draws you closer to the loving presence of God.
Continue to let the words resonate in your mind.
Be still and know that I am God.
God's presence remains your ever-steady anchor.
Visualize this promise as a gentle light enveloping you,
A divine embrace that calms every thought and every feeling.
Spend a few moments in this sacred silence.
If thoughts arise,
Kindly direct your focus back to the phrase,
Be still and know that I am God.
Every breath renews your connection.
Every pause reveals a hint of divine grace.
Allow the truth of God's sovereignty and compassion to settle within you.
Recognize that this stillness is not an escape,
But an invitation to encounter the depth of his love.
As you feel complete with this time of meditation,
Bring your gentle awareness back to your environment.
Wiggle your fingers and toes and allow movement to reawaken your body.
Remember,
The calm and divine presence you've experienced here is always available.
This is just one way.
In moments of stress or distraction,
You can return to this practice,
Or simply say,
Lord,
I'm here.
And the grounding words of Psalm 4610,
Let it be a reminder that in stillness,
You discover the eternal support and love of God.
With one more deep and sustaining breath,
Know that you are present.
You're embraced by calm,
By the stillness of your body,
And by the profound love of God who cherishes you.
Now I'm going to close in prayer.
Lord,
Thank you for this time of stillness,
For your presence that fills every moment.
As I move forward,
May your peace remain in my heart.
Help me to carry this awareness of you into my day,
Trusting in your love and guidance always.
In the name above all names,
The name of our savior,
Jesus Christ,
Amen.
I hope you all have an amazing day,
And I wish you all blessing.
See you next time.
