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In 10 minutes you can relax, realign, and connect with God. This Christian meditation brings physical relaxation to your entire body, with a focus on being still before the Lord. It includes times of relaxation, scripture meditation and quiet time with God. So, take a quick break, connect with God and re-energize your body, mind, heart and soul.
In 10 minutes you can relax, realign, and connect with God. This Christian meditation brings physical relaxation to your entire body, with a focus on being still before the Lord. It includes times of relaxation, scripture meditation and quiet time with God. So, take a quick break, connect with God and re-energize your body, mind, heart and soul.
RELAXATION MEDITATION by Karyn Humphries, CPLC
This meditation is designed to bring self-awareness and relaxation to your body. Christian meditation is a spiritual discipline that develops concentration, focus, mindfulness and intimacy with God.
Let me explain how we’re going to do this:
1. You will begin by sitting comfortably. Close your eyes, uncross your arms & legs, with your palms up and open.
2. Some soft music will play in the background.
3. I will lead you through a full body meditation.
4. You can expect a couple minutes of silence where you can choose to visualize an encounter with Jesus –to meditate on the Scripture I share, or do whatever you would like. There is no right or wrong. The only goal is relaxation.
5. After a couple minutes of silence, I will call you back with a Scripture prompt and then count from 3 to 1. At that time the meditation will end and you can open your eyes.
Close your eyes and sit comfortably. Let’s begin by breathing deeply in through your nose, lifting your diaphragm as you inhale, and then pushing out the air through your mouth with a cleansing breath that contracts your stomach muscles. Another stretching breath in, filling your lungs, and a purifying breath out that squeezes your stomach. One final, big, expansive breath in, and now push every bit of that air out through your mouth – totally emptying your lungs. That’s a great start.
• Relax your stomach muscles now and continue with smaller, purposeful breaths that have a more natural rhythm – inhaling and exhaling. This time inhale the grace and mercy of Jesus and exhale all your stress.
• Inhale again through your nose, feeling the Holy Spirit filling you, exhale through your mouth, feeling yourself comfortably letting go.
• Inhale and depend on God, exhale any illusions of control.
• With every breath you become more relaxed. Your body becomes softer and falls heavier into your seat with each exhale.
• Another inhale accepts God’s sovereignty, another exhale settles you deeper into a permeating peace. God’s peace: a relaxation of supple surrender, a relaxation of total trust.
Imagine a radiant warmth beginning at the top of your head and slowly flowing down. This warmth brings relaxation as it flows over your forehead, into your eyes and down the back of your head. It’s a pleasing warmth.
Breathe deeply as it moves down the front of your face; across your cheekbones and down to your jaw. Shift your jaw releasing the tension that is there and release it with relaxation.
The warmth pools downward around your neck and begins to comfortably envelope you. Feel the healing qualities of this relaxing warmth. Allow it to span your softening shoulders with its massaging warmth, then flow downward through your arms, bringing relaxation to your muscles, elbow joints, wrists and hands. Imagine the warmth emanating from your fingers – reaching beyond yourself.
Meanwhile, the relaxation from your neck moves down into your chest and torso. Imagine the warmth penetrating inward through your muscles to your organs. Inhale deeply and fill your lungs with the relaxation. Exhale, releasing every bit of tension.
The warmth travels down your spine, vertebrae by vertebrae to your pelvis. The relaxation pools at your hips bringing warmth and healing to your lower organs. Release your muscles, and feel yourself settling deeper into your chair.
The warmth slowly spirals down your thighs bringing its healing warmth to your knees, then gradually slides down your calves, ankles and feet – totally enveloping and permeating your body in relaxation. Inhale relaxation, exhale any stress and tension that’s left.
Sit for one minute in that relaxation – Be Still and be aware of your body.
Let your body respond to the invitation of surrender in Scripture and silence.
God says in Psalm 46:10-
• Be still and know that I am God.
• Be still and know that I am.
• Be still and know.
• Be still
Take the next couple minutes and be still with Jesus. Receive the blessings that He has for you. [SILENCE 2 MINUTES]
• Be still.
• Be still and know.
• Be still and know that I am.
• Be still and know that I am God.
Bring your focus back to your breathing – inhale deeply through your nose, filling up your lungs and expanding your relaxed rib cage, exhale through your mouth with a steady, cleansing breath.
One more time, inhale deeply and exhale. I’m going to count backwards from 3 to 1. When we get to number one you will open your eyes, feeling refreshed with an indelible touch of the Holy Spirit. Here we go: 3 – 2 – 1. Open your eyes, feeling relaxed, refreshed, reenergized, and dearly loved.