In this guided somatic exercise, I would like to invite you to connect with God’s presence throughout your physical body. Lying flat on a rug, mat, or the carpet, get comfortable. If your lower back needs support, you can lay with your knees bent, feet flat on the floor. Or, simply lie completely flat. Let your palms rest gently by your sides in an open posture to receive what the Lord has to give you.
Feel the contact points between your body and the floor. Do you feel a gentle pressure in your heels, calves, hips, upper back, shoulders, and the back of your head? Remember that the floor and God the Father are capable of bearing your full weight. Relax your body into the floor, remembering that truth. Inhale through your nose and slowly exhale through your mouth with a sigh. As you do, reflect on the truth of Psalm 24:1:
The earth and everything in it, the world and its inhabitants, belong to the Lord.
Inhale. On your next exhale, allow the gravity of the floor to pull you in for a tender hug. Let go of all physical effort, letting the floor and the Father support you.
We are now going to focus on your breath and presence. Inhale through your nose. As the air fills up your lungs, imagine the Father breathing life into your body as He did in Genesis 2:7:
Then the Lord God formed the man out of the dust from the ground and breathed the breath of life into his nostrils, and the man became a living being.
Feel His breath filling you up, from the tip of your toes to the top of your head. Be at peace.
Exhale slowly through your mouth with a sigh. As you release the air in your lungs, let go of any anxiety, muscle tension, and the need to control your mind and body.
As you inhale through your nose again, repeat after me from Acts 17:28:
For in Him we live…
Exhale slowly through your mouth with a sigh:
…and move and have our being.
While reflecting on this truth, scan your body for areas of tension, releasing that tension with each breath you take.
Next, we are going to release the stress and burdens you carry in your lower back. Tilt your pelvis gently upward, pressing your lower back into the floor. Releasing your lower back again, return to your resting position. As you do:
Cast your burdens on the Lord, and He will sustain you.
This truth from Psalm 55:22 means that you are safe to release any stored up burdens and hand them over, freely and lightly to our Father.
Take a moment to sink gently back into the floor, remembering all of your contact points. When you have recentered, rest both of your palms gently on your ribcage. Take a slow, deep breath in through your nose. Feel your ribcage expand and your upper back press into the floor. Reflect on Proverbs 4:23 as you make space around your heart, softening the restriction that inhabits that space.
Guard your heart above all else, for it is the source of life.
Inhale slowly through your nose and hold it for a moment and exhale gently through your mouth with a sigh. We are now going to draw attention to the jaw, neck, and shoulders.
Turn your head gently from left to right, noticing how each ear rests just above the floor. Unclench your jaw and teeth, letting your tongue relax comfortably on the floor of your mouth. Reflect on this truth from Matthew 11:28-30:
Come to me, all of you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, because I am lowly and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.
Continue resting on the floor for a few moments longer, palms to the ground. Feel it tenderly hug your entire body. Integrate this new, quiet awareness you now have for yourself. Remain in the present. Paying attention to the temperature of the room, feel the floor. Is it warm or cold? Let your breath continue in its natural rhythm.
Let’s pray.
Holy Father, thank you for the ground and this body. Help me to know that I can return to this place of rest whenever I feel the tensions of the day creeping into my life. Lord, you hold me up when I can’t hold up myself. Help me to take this rooted presence with me into my day.
When you are ready, roll onto your side and rest there for a moment. Breathing naturally. Take 2-3 breaths before pushing yourself off the floor with your palms.
