Find a comfortable position,
Either seated or lying down.
Gently close your eyes and begin to connect with your breath.
Take a full breath in through your nose and slowly release it through your mouth.
Try that two more times,
Inhale deeply,
Exhale fully,
Breathing in the peace of God and releasing all that weighs on you.
Take a moment to observe how you feel right now,
In this place.
Without judgment,
Simply notice everything you are experiencing.
What do you feel?
How do you feel?
Now I want you to bring more intention and awareness to your breath.
Allow it to naturally slow.
Feel the air moving like a gentle wave,
In and out of your nose.
With every inhale,
You are breathing in God's peace,
And with every exhale,
You are releasing tension and surrendering your worries to him.
Send the breath deep down into your belly,
Feel it expand,
Feel your ribcage widen,
Feel your chest rise with God's presence filling you,
And slowly release the breath.
Feel the soft fall of your chest,
The gentle hugging in of your ribcage,
And finally your belly drawing in towards your spine.
Continue to observe your breath.
Maybe here you begin to lengthen your exhale,
Allowing the Holy Spirit to wash over you.
Feel the warmth of his presence in your lungs,
Chest,
And heart.
Let the peace of Christ settle in.
Empty the air out completely,
And notice the pause at the bottom of the exhale.
In this quiet space,
Remember that God is holding you.
As you breathe in again,
Imagine his love filling every part of your being.
Continue to breathe in a way that feels natural.
When you are ready,
Bring your awareness to the ground beneath you,
The solid foundation that holds you up.
Just as the earth supports you,
So does God.
He is your rock.
He is your foundation.
You are safe in his presence.
You are supported by his love.
You are grounded in his strength.
I'll now begin to call out different areas of your body,
And I simply want you to bring awareness to that place.
There's no need to assign meaning or create any stories.
Just simply notice.
And as you do,
Imagine God's healing hand resting upon you,
Bringing comfort and renewal.
Bring your awareness to your right foot.
Acknowledge your right big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Become aware of the sole of your foot and right ankle.
Notice your calf,
Knee,
Thigh,
And right hip.
Follow this awareness across your pelvis to your left hip.
Notice your left thigh,
Knee,
And calf.
Become aware of the left ankle and the sole of your foot.
Acknowledge your left big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Bring your awareness to your abdomen,
Your chest,
And your collarbone.
Notice your low back,
Your upper back,
And your shoulders.
Follow this awareness to your right shoulder.
Notice your right arm,
Wrist,
And hand.
Become aware of your right thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Acknowledge the palm of your hand.
Follow this awareness back up the right arm and over to the left shoulder.
Become aware of your left shoulder,
Your left arm,
Wrist,
And hand.
Become aware of your left thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Acknowledge the palm of your hand.
Shift your awareness to your head.
Become aware of your mouth,
Nose,
And forehead.
Notice the space between your eyebrows.
Soften there.
With your entire body now grounded and relaxed,
Begin to cultivate an awareness of God's peace.
Imagine his presence wrapping around you like a warm embrace,
Bringing you deep calm in this moment.
Say to yourself,
God's peace surrounds me.
His love is within me.
His strength sustains me.
God's peace surrounds me.
His love is within me.
His strength sustains me.
One more time.
God's peace surrounds me.
His love is within me.
His strength sustains me.
Know that whatever may be weighing you down,
Whatever has put you in a state of overwhelm is temporary.
Say to yourself,
This is hard,
But I am not alone.
God is with me.
Find peace in knowing that as the weight of the storm settles,
You will remain intact because your foundation is in him.
Say to yourself,
I trust that God is working all things for my good.
I will keep my eyes on him.
Take a few more moments here,
Allowing space for a little more release.
Simply let go,
Surrender,
And trust.
You can stay here as long as you need to,
But when you're ready,
Slowly start to bring movement back into your body.
Wiggle your fingertips,
And then gently place your right hand over your heart and bring your left hand on top of it.
Feel your heartbeat.
Steady,
Strong,
Resilient.
A reminder that God is holding you in every breath,
In every moment.
Take a deep breath in through your nose,
And slowly release it through your mouth.
You are not alone.
You are deeply loved.
You got this because God's got you.
