Hello everyone and welcome to today's practice.
This practice is designed for when you are ruminating.
When you're perhaps turning over an argument or a conflict.
Or a situation,
Over and over.
When you find it uncontrollable to stop your thoughts.
When you find yourself.
Immersed in the past.
And when it seems like You're taken hostage by your experience in this world.
When you are ruminating.
Your brain is stuck in a loop.
So let's start today's practice by interrupting the loop.
That keeps on running in your brain.
You can find a comfortable position for your body.
And let's start to turn our attention from our headspace to our body.
I invite you to Place a hand on your heart.
And another hand on your belly.
And as you're breathing in and out.
Simply start to pay attention to how it feels.
Tune into the warmth of your hands.
Where they're connected to your body.
Tune into their shape.
Their weight.
And as you're breathing in,
And out.
See if you can observe the rise and fall of your hands.
With your body.
And without judgment,
See if you can bring your breath a little bit deeper.
And as you breathe out,
Imagine your shoulders drop.
Your arm or your legs soften a little bit.
And as you exhale,
Just let it all go.
Perhaps introduce some sound as you are breathing out.
And feel the vibration of your voice.
The vibration of your exhale.
Through your hands,
Through your chest,
Through your belly.
As we're tuning our attention to the sensory experience.
It is actively interrupting our brain.
Grounding it into the present moment.
And interrupting our rumination.
So if you notice your mind going back to the loop,
Of thoughts.
That captures your attention.
There's no need for judgment.
There's no need for criticism.
Just gently invite your attention back to your hands.
To your breath.
To your body.
I invite you to also tune into how your breath is flowing through your body.
Feel the sensation of air traveling through your nostrils.
Down your throat into your lungs.
As you breathe out.
See if you can feel the temperature of the air leaving your body.
Through your nose or your mouth.
See if you can tell the difference.
Of the air traveling in and out of you.
Now let's turn our mind to prayer.
I invite you to visualize in your mind.
That you are in the presence of God.
How does God appear to you?
Perhaps you feel closest to him when you are in nature.
Perhaps you see his reflection through reading his word.
Or perhaps you can feel him.
In your breath right now.
Sustaining your life.
Offering you rest.
Whatever facet of God.
That is most alive to you.
I invite you to place your attention Own that.
Feel into this sanctuary.
That is revealed to you.
That holds you in this space.
Let's just breathe here for a beat.
And as we settle into this sanctuary,
As we reconnect with the ways that God is with us.
I invite you to imagine your heart opening up to God.
And if there is any resistance.
There's no need to judge.
Simply continue to breathe.
Acknowledge your fears Acknowledge your worries.
And if you can open up your heart.
I invite you to lay out in the open.
All of your needs and your wants.
All of your longing.
And your emotions.
Lay it out in the open for God.
And know that he is big enough.
Powerful enough to hold.
All that is going on with us.
When we feel out of control.
He is still in control.
And if there is any parts that feel tender and vulnerable.
If any part of this experience feels intense,
Just gently breathe into it.
Perhaps bring your attention briefly back to your hands.
On your heart and your belly.
To this body.
That grounds you in the present.
And know that you are safe.
You can even speak out loud to yourself.
And hear the words.
You're safe.
There is no need to fear.
God has got you.
Now listen to the words of Romans 12.
2 do not conform to the pattern of this world.
But be transformed by the renewing of your mind.
Then you will be able to test and approve.
What God's will is.
Is good.
Pleasing.
And perfect will.
Isaiah 26 3 You will keep in perfect peace.
Those whose minds are steadfast.
Because they trust in you.
Breathe into these words.
And breathe out again.
Imagine your gaze looking up.
Up to God.
And continue to keep your focus and your attention on him.
On His will.
Even if it might not be revealed to you.
Even if you may not be able to see it.
Or feel it.
Or understand it.
This might bring in new sensations to you.
Just remain curious.
Continue to breathe.
Know that we are training our brain.
To form a new loop,
A new circuit.
Remain steadfast and persevere.
I wish you a blessed rest of your day.
Thank you for joining me in this practice.
