Find a comfortable position.
You may be seated or lying down.
Allow your body to be supported.
Take a moment to settle.
There's nowhere you need to go.
There's nothing you need to do.
To simply come into this moment.
Gently close your eyes if that feels comfortable or soften your gaze.
And take a slow breath in through your nose.
And exhale through your mouth.
Again and how and exhale,
Letting your shoulders soften.
Allow your breath to return to a natural rhythm.
So not trying to control it here,
Just simply notice it.
The gentle rise and fall.
And now begin to bring awareness into your body.
Noticing where you might be holding tension.
Maybe in your shoulders,
Your jaw,
Your chest.
Your stomach.
Without trying to change anything yet,
Just notice.
And on every exhale,
Invite a softening.
Even just a small one.
You don't have to force your body to relax,
Just give it permission.
Now gently bring to mind anything you've been carrying.
Something that's been sitting on your heart or in your thoughts.
There's no need to analyze it,
No need to solve it,
Just let it be present.
And notice how your body responds.
Take a slow breath in.
And as you exhale,
Imagine loosening your grip on it just a little.
Maybe you silently pray here,
God,
I give this to you.
Again,
Breathing in.
And as you exhale,
I release this.
And continue at your own pace,
Breathing in.
Noticing.
Breathing out.
Releasing.
If your mind begins to wander,
That's okay.
Gently return to your breath.
Return to the prayer.
God.
I give this to you.
Imagine now placing what you're holding into God's hands.
You don't have to picture it perfectly,
Just a gentle offering.
And notice what it feels like,
Even for a moment,
To not hold it so tightly.
Take a slow breath in.
And exhale.
You might find your body softening more.
Or your breath deepening.
Or maybe nothing feels different yet.
All of this is okay.
This is not about doing it right.
It's about allowing space.
And now for the next few moments,
Rest here in the stillness.
No words,
No effort,
Just breathing and being in God's presence.
And when you're ready,
Begin to deepen your breath.
Gently inviting awareness back into your body.
Noticing the space around you.
The surface beneath you.
You might wiggle your fingers,
Your toes.
And when it feels right,
Slowly open your eyes.
And take a moment before moving.
Whatever you set down here,
Even for a moment,
Matters.
You can return to this throughout your day with a simple prayer.
God,
I give this to you.
And let that be enough.
