Gordon Peerman

You might like to record these instructions for yourself so that you can hear them read back to you in your own voice at an unhurried pace ... pausing at the spaces marked with ....
 
Letting your body come into a seated posture ... and notice how the floor is supporting you....  Feeling your feet in contact with the floor ... and letting the weight of your legs and feet release into the floor....  Now sensing how the weight of your torso is supported by the chair ....  And noticing any subtle bracing or tension in your body ... and inviting this bracing or tensing to drop from your body and into the floor....  Letting the earth receive any tension you’re carrying ....  “Come to me, all you who labor and are heavy laden, and I will give you rest.”  ... Letting your body rest ....  Being Presence to your body....
 
Noticing how your body receives your breathing ... how it receives this in-breath ... and releases this out-breath.  Letting the breathing be just the way it wants to be ... natural ... without your trying to control it in any way....   This breath may be long and slow, or short and shallow ... just let it be....  Noticing the full length of your in-breath ... and the full length of your out-breath ....  Noticing perhaps the pause at the bottom of your out-breath ... and let your body begin the cycle of in and out again ... when it’s ready....
 
So the body is like a swinging door ... receiving what is outside ... taking it in ... then it releasing what is inside ... and letting it go out....  Letting your out-breath flow out into the soundscape around you....  With each out-breath, letting go and surrendering control ... one breath at a time....  You might like to join a word with your out-breathing ... a word like mercy or peace or love or any word that resonates with the process of Surrendering and letting go ....  “Not my will, but your will be done....” 
 
Finally, as you deepen into Presence and Surrender, inviting an image of companionship to accompany you ....  This might be a Divine figure ... a Saint ... an Angel ... a loved one ... whoever conveys Safety and Complete Acceptance for you.... Letting your body “tune into” this Presence ....  Your mind does not know how to do this tuning in ... your heart does....  Letting your mind descend into your heart ... and receiving this Unconditional Presence ... merging with it ... letting this Benevolence come into every cell of your being....  “Be still and know that I am God....”
 
And now Resting in the Safety of this Benevolent Presence....
 
Gordon Peerman is an Episcopal priest and psychotherapist.  He teaches Mindfulness Based Stress Reduction and classes in Buddhist Christian Dialogue.  He is the author of Blessed Relief: What Christians Can Learn from Buddhists about Suffering.