Begin by finding a comfortable resting position.
Lie down on your back if possible,
Allowing your legs to extend long and your arms to rest beside you,
Palms gently facing upward.
You may place a blanket over your body for warmth or a pillow beneath your knees for support.
Gently close your eyes and take a slow breath in through your nose and exhale softly through your mouth.
Again,
Breathe in slowly and release.
Allow your body to settle.
Allow the earth beneath you to hold your weight.
There is nothing you need to do right now,
Nothing to fix,
Nothing to accomplish,
Just rest.
Scripture reminds us in Psalm 46 10,
Be still and know that I am God.
Let these words settle into your heart.
Be still and know that he is God.
Bring your awareness to the natural rhythm of your breath.
Notice the gentle rise of your belly as you inhale and the soft fall as you exhale.
Let your breathing become slow and unforced.
As you inhale,
Silently say in your heart,
The Lord is my shepherd.
And as you exhale,
I shall not want.
Continue breathing this way for a few moments.
Now we will gently bring awareness through the body,
Inviting each area to soften and release.
Bring awareness to the top of your head.
Allow the scalp to soften.
Relax the forehead.
Soften the space between your eyebrows.
Relax your eyes.
Let them rest heavy in their sockets.
Soften the cheeks.
Release the jaw.
Allow the tongue to rest gently in the mouth.
Relax the neck and the shoulders.
Let the shoulders melt down towards the ground.
Bring awareness to your right arm,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Each finger.
Let the entire right arm feel heavy and relaxed.
Now your left arm,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Each finger.
Let the whole left arm soften and release.
Bring awareness to the chest.
Allow the heart space to soften.
Notice your breath gently moving here.
Relax the belly.
Let the stomach release completely.
Bring awareness to the hips and pelvis.
Let this whole area feel grounded and supported.
Now the right leg,
Knee,
Ankle,
Each toe.
Let the right leg soften.
Let the right leg grow heavy.
Now the left leg,
Ankle,
Each toe.
Your entire body is now resting,
Relaxed,
Supported,
Held.
Now allow yourself to listen to these words from Psalm 23.
Let them wash over you like gentle waves of peace.
The Lord is my shepherd,
I shall not want.
He makes me lie down in green pastures.
He leads me beside still waters.
He restores my soul.
He leads me in paths of righteousness for his name's sake.
Imagine yourself lying in those green pastures.
Safe,
Peaceful,
Held by God's presence.
Even though I walk through the valley of the shadow of death,
I will fear no evil for you are with me.
Your rod and your staff,
They comfort me.
Feel the nearness of God with you right now.
You are not alone.
You are never alone.
You prepare a table before me in the presence of my enemies.
You anoint my head with oil.
My cup overflows.
Receive that abundance.
Receive that care.
Receive that love.
Surely,
Goodness and mercy shall follow me all the days of my life,
And I shall dwell in the house of the Lord forever.
Let these words settle deep into your heart.
For a few moments,
Simply rest.
Rest in the presence of God.
Rest in his peace.
Let your breath move naturally and allow your mind and body to be still.
Now hear these words from Philippians 4.
Rejoice in the Lord always.
Again,
I will say rejoice.
Let your gentleness be evident to all.
The Lord is near.
Let that truth sink in.
The Lord is near,
Closer than your breath.
Do not be anxious about anything,
But in everything,
By prayer and petition,
With thanksgiving,
Present your request to God.
Whatever is on your heart today,
You may gently offer it to him.
You don't have to carry it all alone.
And the peace of God,
Which surpasses all understanding,
Will guard your hearts and your minds in Christ Jesus.
Imagine that peace surrounding you now,
Like a shield,
Guarding your heart,
Guarding your mind.
Finally,
Brothers and sisters,
Whatever is true,
Whatever is noble,
Whatever is right,
Whatever is pure,
Whatever is lovely,
Whatever is admirable,
If anything is excellent or praiseworthy,
Think about such things.
Let your mind rest in what is true,
In what is good,
In what is from God.
Take a slow breath in,
And release,
And let us close with a gentle prayer.
Heavenly Father,
Thank you for this moment of stillness.
Thank you for your presence that meets us here.
As we rest,
Restore our bodies,
Renew our minds,
Calm our hearts.
Let your peace remain with us long after this practice ends.
Guide our thoughts toward what is true and good.
Remind us that we are held in your care.
In Jesus's name,
Amen.
Begin to deepen your breath.
Gently wiggle your fingers and toes.
Slowly bring movement back into the body.
If it feels good,
Stretch your arms overhead.
When you're ready,
Roll onto your side and slowly come back to a seated position.
Taking a final deep cleansing breath,
Breathing in fully.
Release it out of your mouth,
And carry this peace with you,
And remember the words of Christ as he said in John 14 27,
Peace I leave with you,
My peace I give you.
