Let's begin this meditation by settling into a comfortable position.
Give yourself permission to be here,
Exactly as you are.
Let go of any need to perform or strive,
Just rest in this moment,
Knowing that God is with you.
As you take a few moments to settle in,
Begin to scan your body.
Notice any areas of tension or tightness.
Take note of these places and as you breathe,
Invite softness and ease into them.
Take a deep inhale through your nose,
And gently release it out of your mouth.
Let's do that once more.
Inhale fully,
Exhale slowly,
Releasing anything that feels heavy.
Now we'll move through a tense and release exercise.
As I guide you through different areas of the body,
I want you to physically create as much tension as you can in that area by squeezing,
Clenching,
And engaging,
And then fully releasing,
Letting it go into God's hands.
So starting with your feet,
Curl your toes tightly towards the soles of your feet,
Bringing as much tension as possible.
Hold,
Squeeze,
Clench,
And now exhale.
Release and let it go.
Moving to your legs,
Your calves,
Knees,
And thighs,
Engage your muscles,
Tighten,
Squeeze,
Hold the tension,
And now exhale,
Release,
Let it go.
And now your abdomen,
Tighten your core,
Clench,
Hold,
And exhale,
Release,
Let it go.
Moving to your shoulders,
Chest,
Arms,
And hands,
Squeeze your fist,
Pull your shoulders up towards your ears,
Hold,
Exhale,
Release,
And let it go.
Finally your face,
Scrunch your facial muscles,
Squeeze,
Clench,
And exhale,
Release,
Let it go.
Now simply observe your body in this state of complete relaxation.
Everything is soft,
Everything at ease,
Your breath is steady.
Feel the peace that comes from surrender.
And now I invite you to visualize yourself standing in an empty space with a soft glowing light shining down on you.
In this moment see yourself carrying the weight of everything you've been trying to control.
Picture those burdens like strings attached to you,
Pulling you in different directions.
Each one represents something outside of your control,
So it may be uncertainties,
Worries,
Fears,
Unanswered questions.
Take a moment to acknowledge them.
Now see those strings beginning to loosen,
One by one.
The weight is lifting.
The burdens you were never meant to carry are now being surrendered into God's hands.
You were never meant to control it all.
God is the one who holds your life,
Your future,
And your every step.
Psalm 4610 says,
Be still and know that I am God.
So breathe in His peace.
Breathe out the need to control.
Breathe in trust.
Breathe out fear.
Breathe in surrender.
Breathe out striving.
Now repeat these statements in your mind.
Lord,
I release control to you.
I am held in your perfect peace.
I trust your plan for my life.
I am free in your presence.
Hold on to these truths as you move forward today.
God is in control,
And because of that,
You don't have to be.
Take one more deep breath in through your nose,
And slowly exhale out of your mouth.
When you're ready,
Gently open your eyes and step forward in faith,
Knowing that you are free,
That you are loved,
And that you are held.
Hold on to Psalm 5522,
Which says,
Cast your burden on the Lord,
And He will sustain you.
