Today you and I are going to learn how to relax and bring God’s word into our hearts. We are going to ask for
peace and rest in our mind and spirit. Relaxation is therapeutic and when done with God’s word it helps us
to allow it deeply in our spirit, vanishing the busyness of our lives.
First, we are going to learn how to relax our muscles through proper breathing, then we will learn progressive
muscle relaxation, and finally we are going to visit God’s creation to understand how awesome and complete
it is. Along the way, we will meditate in His word, understanding how deep and high his love is for us.
Meditation simply means focused thinking.
Close your eyes…
Get in a comfortable position in comfortable clothes, dim the lights and relax your body. Stretch your legs
or lie down, make sure the temperature is pleasant and there will be no interruptions.
“Let the peace of Christ rule in your hearts… and be thankful”, He tells us in Colossians and Isaiah says:
“Trust in the Lord forever, for the Lord, is the Rock eternal.”
Together we are going to learn how to breathe deeply, calming our body, allowing our body to replenish its
Let your mind clear, and feel the calmness. As a thought comes, don’t fight it, just let it go
Place one hand over your chest and the other on your stomach. Our breathing should be felt through our
abdomen. Our chest should be still. As we breathe through our diaphragm we are deeply breathing and
replenishing our body of much needed oxygen
Take a deep breath through your nose all the way down to your stomach. Hold, and let go through your
Again, breathe in through your nose, 1, 2,… breathe out through your mouth…1, 2, 3, 4. We are purposely
slowing our breathing down.
One more time, breathe in, 1, 2,… breathe out… 1, 2, 3, 4
Relax your body, and listen to what the Lord has to say:
“I love You, O Lord, my strength.
The Lord is my rock, my fortress and my deliverer,
My God is my rock, in whom I take refuge.
He is my shield and the horn of my salvation, my stronghold.
I call to the Lord, who is worthy of praise,
And I am saved from my enemies”
Now, tense all your muscles at once, hold…now let go. Again, tense…and relax. You are beginning to
feel more relaxed and peaceful. Your body feels like it is melting in your chair. Next we are going to
relax muscle by muscle. Continue to breathe deeply as today’s cares are fading…and falling… away.
“Let the Word of Christ dwell in you richly.” says the Lord.
We are going to start with our feet,… tense them,… point your toes upward,… tense,… hold,… and now relax.
Next, tense your legs and thighs,… straighten your knees,… hold… and relax. With every breath you feel all
of your cares fading away. We feel good. We are letting our negative thoughts go.
Your stomach is tense and tight…tighten it more,… hold,… and release, relax. Next, straighten and tense
your arms,… hold,… and relax as you shake them. Do the same with your hands, tense them,… now relax,
and wiggle your fingers.
Your neck is a tension collector and we are going to concentrate on it and relax it, bone by bone, the same
with your spine and back. Think of each vertebra and see it releasing tension. You are comfortable,…
relaxed,… your mind is quiet. Relax your neck,… relax your back. Open your mouth and hold,… gently
close,… lips barely touching.
“Come to me, all who are weary and burdened, and I will give you rest. Take my yoke upon you and learn
from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and
my burden is light.”
“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.”
You and I are going to take a walk into God’s wonderful creation as it was in the beginning…pure,… clean,…
natural… and sinless, as He created it for us to care for, and enjoy. In the beginning God created the
heavens and the earth. He said “Let there be light, and separated it from the darkness. He made the morning
and the evening, the water and the sky. He spoke the trees and the birds in the sky into existence, and the
creatures of the sea and every living and moving thing. And God saw that it was good. God created all the
animals according to their kind, and then he created man in his own image, and from man He made woman,…
male and female he created them. And it was all good. I imagine Adam and Eve rejoicing like little children
with their newfound life. Walking in nature and discovering the earth. The sweet smell of a meadow full of
flowers, large and small of every color laid out like a soft inviting blanket. A gentle breeze caresses so
delicately and moving the leaves on the trees, the sound is of a thousand happy leaves all singing praise to
the God who made them.
The perfect fruit on a nearby tree, refreshing and satisfying. Not a care in the world. What was it like to get
up every morning in Paradise? Everything is perfect and relaxed. Hear the sound of streaming water falling
into a calm pool that is surrounded by green shady trees. And in the evening, we walk in the cool of the day
to learn from the Creator himself, teaching and instructing the perfect life. I want to be there Lord, I think of all
the wonderful experiences that Adam and Eve had in your presence. Teach me to expect and invite your
presence and instruction in my life through your word. Teach me to accept it and live it to the fullest.
Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father
feeds them. Are you not much more valuable than they?
See how the lilies of the field grow. They do not labor or spin. Yet I tell you that not even Solomon in all his
splendor was dressed like one of these. Seek first His kingdom and His righteousness, and all these things
will be given to you as well.
Psalm Says: “I will exalt you, My God the King, I will praise your name for ever and ever. Every day I will
praise you and extol your name for ever and ever. Great is the Lord and worthy of praise, His greatness no
one can fathom.”
I am thankful Lord that I can give you praise, that I am your child and that you love me. I am thankful that
your greatness takes away my heaviness and you are more than willing and capable to lift my burdens from
“The Lord is gracious and compassionate, slow to anger and rich in love, the Lord is good to all; He has
compassion on all He has made” I pray Lord you teach me how to be more like you. May your grace and
compassion abound in me toward those I love. Teach me Lord to be more like you, show me your
compassion and your grace as I go through life. “The Lord is faithful to all His promises and loving toward all
he has made.”
You are faithful to ALL your promises, I can trust your word completely and rest in it, You are loving toward
ALL you have made. That includes me Lord. Let your truth reside in my heart and accept your unconditional
love, help me to see me as you see me, to accept me as you accept me, to rest in your promises always.
I am peaceful, I am thankful. I feel good. God is good and my life is good.