Sabbath Practice Pt. 1

Hey Underdogs,

For anyone who has experienced trauma, we know full well that the world can feel inherently unsafe. After experiencing a traumatic event, whether it was one time or ongoing, our bodies work really hard to protect us, and it can sometimes be difficult to step into modes of deep rest. Wherever you are at on your healing journey, I just wanted to take a second to say that you are not alone, and that there is really no right or wrong way to do this. Just showing up for yourself and breathing a little bit of space into your week—to simply be, to rest and connect with yourself and with God… that is enough.

Just like using our Safe Place practice when the outside world feels like too much, having an intentional Sabbath practice can become a real safe space for us to retreat to— a designated time to regulate the nervous system, which trauma often disrupts. Trauma not only leaves us feeling dysregulated, but isolated as well. Sabbath can be a time to reconnect with ourselves, with others, and with our Creator. However, this connection must be approached gently, recognizing our own individual boundaries and needs. As we step into this practice, it is most important that you listen to the signals your body is giving you, taking sabbath at your own pace, and slowly building on it.

When we’re healing from trauma, the concept of sabbath certainly takes on a deeper, more nuanced meaning. It moves beyond simply a day of rest to become a crucial practice for healing and restoration in our bodies. In essence, sabbath is about creating a sanctuary where we can feel safe, empowered, and supported in our journey towards healing. As we move through this cohort, we will be talking a lot about the impacts that trauma has on our brains and bodies, and it will be crucial to build in times of rest from the work we are doing. We strongly believe that God’s gentle invitation to sabbath is an invitation to the deepest healing… simply by stopping to rest and abide in His safe love.

The following five weeks of this Sabbath Practice are just a basic framework for creating your own rhythm of rest. Again, we at Speak Out want to encourage you to take this at your own pace, recognizing any potential triggers or personal needs and adjusting things as you go. Trauma can leave us feeling powerless and out of control, and so in building out a sabbath routine, we want to encourage you to engage in practices that feel right for you. Feel free to do the things that give you life, without any pressure or expectations of you. You’re doing amazing, friend.

— Sarah Hanns

PART ONE: START TO STOP

Why sabbath? Well, first of all, it is an ancient practice that is actually commanded to us as followers of Jesus. Exodus 20:8-11 says, “Remember the Sabbath day by keeping it holy. Six days you shall labor and do all your work, but the seventh day is a sabbath to the Lord your God. On it, you shall not do any work… For in six days the Lord made the heavens and the earth, the sea, and all that is in them, but he rested on the seventh day. Therefore the Lord blessed the Sabbath day and made it holy.”

The more we begin to accept this command as a divine invitation, as a gift, the more it will take root in our lives, gently shaping us to become more like Jesus. The gift of fixed days of rest in our hurried and chaotic worlds will naturally form us to be more present, emotionally and physically regulated, settled in our own bodies, realizing the fruits of the Spirit in our own daily lives. When we’re healing from trauma, a sabbath can be a space for healing and restoration, aligning our present lives with the rhythms of our Creator.

SO, WHERE DO WE BEGIN?

If you do not have a fixed sabbath practice, we recommend you start small. Begin by picking a time in your week that is feasible to pause. Maybe it’s not a full 24 hours to start… maybe it’s half of the day. Or maybe it’s even a few hours. The point is, settling on a set amount of time and sticking with it, and then maybe expanding it as you build your sabbath practice, is totally okay.

Take a minute now to look over your calendar and decide what is right for you, and then actually schedule it in.

PREPARE BEFOREHAND

Do you ever take a day off and by the end of it, you feel just as anxious and tired as you did at the beginning? I often feel this way because I realize I’ve spent all those hours cramming in as much distraction or obligation as I could— scrolling on my phone, watching tv, catching up on cleaning and laundry, planning out the week ahead. As much as some of these things are necessary, they don’t allow you to fully recoup. So, make a plan. Once you have a time in place, it will take a little bit of preparation on your part to make sure you can fully rest when the time comes. This might look like running any errands beforehand, ensuring you have groceries or any meals prepped, bills paid, work or school projects wrapped up, and emails or texts answered before you can put away your phone or laptop. Take a minute to notice what needs to be done before your sabbath, and build that in to your schedule.

FINALLY, LOOSELY PLAN YOUR DAY

You might not really know what will feel the most restful to you until you’re in the moment, but take a minute to write down some ideas. Maybe to start, plan on eliminating some of the more obvious distractions. Perhaps if you don’t feel comfortable fully unplugging from digital media during your sabbath, start by putting your devices on “do not disturb”. This allows for you to engage with your phone when you need it, not when it needs you. Or if you like to veg out and watch tv, that’s great! But make a plan to enjoy a few episodes and then get a good night’s sleep, or meet up with a friend and go on a walk. The point of spiritual and physical restoration in sabbath is not to just dissociate, but to be able to tune in and reconnect with yourself, with others, and with God.

Tune in to what your physical body needs— is it some extra sleep? Some exercise? Time spent in nature? Time to actually play? Write down some ideas, whether it be gentle movement, maybe a hot bath, dancing to your favorite music, playing a sport you enjoy, etc.

Tune in to your emotional and spiritual needs— do you need time to express your feelings through contemplation, time to cry, journaling, prayer, artistic expression, making music, etc.? You can totally build these things into your time of rest, allowing your emotions to flow without judgment.

Tune in to your social needs— do you need to make plans to hang out with a safe friend or loved one? Take the time to reach out and set up a time with them. On the flip side, do you need extra time for solitude instead? Perhaps you can reach out to those you normally spend time with and let them know you are going to lay low for the day, and that you’ll catch up with them another time. This time is yours, so navigate where you are at and what you need to truly rest and recover.

HOMEWORK:

How does this all feel? Your homework this week is to write out your beginning sabbath plan, and then do it. Happy resting, friend.

OPTIONAL GROUP DISCUSSION:

1. What does an “ideal” day of rest look like to you?

2. What is one thing that has held you back from prioritizing rest?

3. Does it feel difficult to temporarily disconnect from your daily responsibilities? Why or why not?

Sabbath Practice Pt. 2

Spiritual formation through Sabbath is a profound practice that invites us to realign our lives with God's rhythms. It's more than just taking a day off; it's about entering into a space of intentional rest, reflection, and renewal.

SABBATH PRACTICE

Dear Underdogs,

When we’re healing from trauma, the concept of Sabbath certainly takes on a deeper, more nuanced meaning. It moves beyond simply a day of rest to become a crucial practice for healing and restoration in our bodies. In essence, Sabbath is about creating a sanctuary where we can feel safe, empowered, and supported in our journey towards healing. This week, we talked a lot about the impact that trauma has on our brains and bodies, so it is absolutely crucial to build in times of rest from the deep work we are doing throughout this cohort. We strongly believe that God’s gentle invitation to Sabbath is an invitation to the deepest healing… simply by stopping to rest and abide in His safe love.

This week, Lauren and Madison talked about the power of autonomy and choice in our recovery from trauma. As we step into Sabbath, know that it might be helpful to set some explicit limits on your interactions and activities, ensuring that you feel safe and in control. What might be life-giving for one person can also be anxiety-inducing for another, so being aware of your capacity and what kind of things you’d like to enjoy will be important factors as you plan ahead. The ability to say “no” and have your “no” be respected is actually going to be very important to how you rest.

Another thing to remember as you prepare for your Sabbath— trauma can make one’s world feel extremely chaotic. Establishing some routines in your Sabbath can provide a real sense of stability and predictability, reducing anxiety. Think of ways to also reduce sensory overload. Maybe as you prepare for your Sabbath, consider changing things up with some dimmer lighting, playing some calming music, diffusing some essential oils, and making sure you have comfortable textures around. It’s important to not just “check out”, but that we are tuning in to what we feel. Using sensory input, such as touching soft objects, smelling calming scents, or listening to soothing sounds, can really help regulate the nervous system and reduce dissociation.

Lastly, I wanted to just remind you of the importance of validating your own emotional experience, challenging self-criticism as it inevitably arises. As we step into spaces of reflection and being present in our bodies, it can be easy for those lies to sneak in and begin to steal our joy. Challenge those thoughts as they come, leading with self-compassion and acceptance. Remember that you are not alone. If you feel the need to implement any grounding techniques, coping strategies you wrote down, or calling a friend on your support team, those things are more than okay to implement into your Sabbath.

—Sarah

PART TWO: FINDING SANCTUARY IN STOPPING

Creating a sabbath practice that honors your unique, individual needs— where you experience safe and gentle connection with God— can take time and intentionality; especially when you’re overcoming adverse experiences. This week, we are going to do a bit of checking in with ourselves, exploring our own deeper associations with rest and what may hold us back.

This practice is for you to do on your own time, at home, as you begin and end your sabbath.

REFLECT ON INTERNAL & EXTERNAL PRESSURES

Let’s begin today’s practice by acknowledging any internal or external pressures you might be feeling as you think about starting your sabbath. Are there any expectations, real or perceived, that make soul rest feel difficult or unsafe?

Gently explore what “rest” means to you. Note any associations, positive or negative, without judgment. Take a few minutes to journal your thoughts.

EXPLORE BIBLICAL REST WITH AWARENESS

Read Genesis 2:1-3 and Exodus 20:8-11. Pay attention to what resonates and what might feel triggering.

Now, consider how these passages might be interpreted through a lens of gentle rest, rather than rigid rules. Note any emotions or sensations that arise during reading.

IDENTIFY INTERNAL & EXTERNAL “WORK”

Let’s take a moment to acknowledge that “work” can be internal— emotional labor, hyper vigilance, managing triggers, the list goes on. Take just a minute to list both external and internal “work” that depletes your energy. Be gentle and honest in your experience.

Now, ask God for awareness of your body’s needs and permission to release what feels burdensome.

SET A FLEXIBLE SABBATH INTENTION

Consider what you need from your sabbath. Prioritize your safety, comfort, and gentle connection with Jesus. Take a moment to write down your intention for your time of rest, focusing on flexible options and respecting your limits.

Now, take a moment to plan one or two activities that feel safe and grounding. Allow for spontaneity and adjustments if you need.

CREATE A SAFE & GROUNDED SPACE

Prepare your space with comfort in mind. Use grounding objects, soft lighting, soothing textures, or calming sounds. How does your environment affect your nervous system?

Take some deep, calming breaths. Ask God for a sense of safety and peace in your current physical space.

OBSERVE YOUR GENTLE SABBATH

Think of how you can engage in activities that feel safe and restorative. Allow for quiet moments and gentle movement today. Pay close attention to your body’s signals and adjust activities as needed.

Now, enjoy your time of Sabbath.

When your sabbath comes to a close:

REFLECT WITH COMPASSION

How did your sabbath feel? Acknowledge any challenges and celebrate any moments of peace. Take a moment to write down your experience, leading with self-compassion.

Now, consider how to incorporate gentle rest into your daily life, respecting your individual needs.

Finally, take a moment to pray, offering gratitude for this time of rest, and ask God for continued guidance and his felt presence in your healing journey. Continue to rest in His safe love for you, and carry the truth of this into your week.

Sabbath Practice Pt. 3

Spiritual formation through Sabbath is a profound practice that invites us to realign our lives with God's rhythms. It's more than just taking a day off; it's about entering into a space of intentional rest, reflection, and renewal.

Dear Underdogs,

Today we’re talking about Sabbath being a command, or a divine directive— but in the context of healing from trauma, this “command” can easily become slightly misconstrued, or even triggering, for those who have experienced trauma within controlling religious environments or abuse of power dynamics. This is why we want to approach the language within our spiritual formation practices with care.

In the midst of your healing journey, know that Jesus' invitation to stillness isn't a demand, but a gentle whisper of grace. He understands the storms that have raged within you, the constant hum of hypervigilance, the exhaustion that settles deep in your bones. His call to 'be still and know' isn't about ignoring your pain, but about finding a safe harbor within it. He offers a refuge where your weary soul can find respite, where your nervous system can begin to quiet, and where his healing presence can permeate the broken places.

In those moments of stillness, even when they feel fragile or fleeting, you're not alone. He's there, holding space for your vulnerability, offering comfort, and gently guiding you toward a deeper sense of peace. Allow yourself to rest in his love, trusting that in his stillness, strength and restoration are found.

—Sarah

RECLAIMING REST AS A SACRED COMMAND AND A PATHWAY TO HEALING

PART THREE: FINDING SANCTUARY IN STILLNESS

Often, trauma disrupts our internal rhythms, leaving us in a state of hypervigilance and dysregulation. The invitation to Sabbath, therefore, is not a suggestion, but a profound directive to honor our need for restorative stillness. It's a recognition that healing requires more than just processing painful experiences; it demands a conscious and compassionate slowing down, a deliberate creation of space where our nervous systems can find sanctuary and begin to mend.

EXPLORING THE COMMAND

The commandment to Sabbath in Exodus 20:8-11 says, “Observe the Sabbath day, to keep it holy. Work six days and do everything you need to do. But the seventh day is a Sabbath to God, your God. Don’t do any work—not you, nor your son, nor your daughter, nor your servant, nor your maid, nor your animals, not even the foreign guest visiting in your town. For in six days God made Heaven, Earth, and sea, and everything in them; he rested on the seventh day. Therefore God blessed the Sabbath day; he set it apart as a holy day.”

Without unpacking the details, how does this command feel in light of your (or a loved one’s) trauma experience? Does it feel like a burden, or an invitation?

Take a moment to reflect on and journal (or discuss) your feelings about rest and its connection to your healing journey.

UNDERSTANDING REST AS REPAIR

We’ve learned a little bit about how trauma disrupts the nervous system, leading to hyper vigilance and dysregulation. With trauma, even when we might feel physically exhausted and ready for some down time, it can actually be challenging to get our bodies to that state of calm. At times, it can take a little bit of grounding work to slow those racing thoughts, even when you’re in a quiet and safe environment. Or sometimes, even when the mind is in a state of calm, the body is still on high alert, and you’re experiencing things like shortness of breath or a pounding in the chest.

It is crucial to understand that rest is not passive, it’s an active process of repair, allowing time and attention to the mind and body to restore. It can take a little bit of work to let our bodies know that it is safe to rest and digest.

How does your body communicate its need for rest? Take a moment to journal or discuss with your table.

CREATING A SANCTUARY OF STILLNESS

Psalm 46:10 says, “Be still and know that I am God.” This passage emphasizes God's strength and presence as a refuge and source of comfort during times of national crisis or personal turmoil, urging people to trust in God even amidst chaos. The Hebrew definition of ‘be still’ is to stop striving, to let go, and surrender.

Let’s take a moment to think about some activities that promote feelings of stillness, as opposed to those that might trigger anxiety or hyperarousal. Pick 2 or 3 activities that you’d like to incorporate into your Sabbath this week to help you let go, inviting stillness over your mind, body, and soul, and surrendering into God’s safe presence.

• gentle yoga or stretching

• belly or box-breathing

• taking a slow walk

• contemplative prayer

• listening to calming music or nature sounds

• taking a relaxing bath

• doing a bodyscan

• “safe place” practice

• petting an animal

• grounding (barefoot in grass, sand, or dirt)

• mindful eating

• journaling

• sketching or painting

• gentle massage

• birdwatching

• aromatherapy

What are some other activities you might enjoy? Feel free to be creative.

HONORING EMOTIONAL NEEDS & RECLAIMING AUTONOMY

Remember that rest is an act of reclaiming autonomy. It’s a way to assert control over your own body and time, after feeling that loss of control. It’s so important to make choices that honor your needs and boundaries, saying “no” to what doesn’t serve you in this healing space, and also, allowing yourself the freedom to change your mind or your plans at any time is very important. Healing from trauma is not linear, so make sure you are checking in with yourself often this week.

OPTIONAL DISCUSSION QUESTIONS:

1. How does your nervous system typically react when you try to relax or be still?

2. What thoughts or emotions tend to arise when you try to be still?

3. How can we practice self-compassion when we find it challenging to be still?

4. How can we integrate moments of stillness into our daily lives and relationships?

Sabbath Practice Pt. 4

Spiritual formation through Sabbath is a profound practice that invites us to realign our lives with God's rhythms. It's more than just taking a day off; it's about entering into a space of intentional rest, reflection, and renewal.

Dear Underdogs,

Delight, that spark of joy and pleasure, can often feel incredibly distant when recovering from trauma. However, it's not unattainable. It's about finding ways to gently reintroduce those moments of lightness and pleasure into your life, while honoring your healing process. This week’s Sabbath practice, we are talking about delighting in what’s good. It’s not about forcing happiness, but creating a safe and predictable environment where joy can naturally arise. Simple moments, like enjoying a warm drink or listening to your favorite music, can be sources of joy. Engaging in meaningful connections with friends or family, while prioritizing safe relationships and set boundaries, allows for shared moments of delight. Wherever you are at, gently and mindfully engaging in pleasures that feel secure to you, you can gradually reintroduce moments of joy and delight into your life. 

When we take part in enjoyable activities, we can even help ourselves remain grounded and present in our bodies. If you enjoy a meal on your Sabbath, experiment a little by slowing down, taking in each bite with all of your senses, and giving thanks. Notice the laughter of your loved ones, or the notes of the background music. If you spend some time outdoors, notice the colors and textures all around you. The crunch of leaves under your feet, the sound of birds nearby, the colors of the sunset. Whatever it may be, practice a little slowness and gratitude toward the things that may normally go unnoticed, and notice how your body might feel in these moments.

Remember that practicing self-compassion and gratitude, celebrating the small victories, and prioritizing your own self-care gives way for your emotions to really flourish in this practice. It’s so important to honor your own individual pace, reintroducing delight gradually, listening to your body’s signals, and allowing for some variability in your Sabbath experience. We can acknowledge that some Sabbaths will naturally feel less joyful than others, and that’s okay. Reclaiming delight during trauma recovery is such a delicate process, and even the act of intentionally creating space for rest and delight to arise naturally is an enormous step in your healing journey that deserves celebrating. 

—Sarah

WEEK FOUR: SABBATH AS A SANCTUARY FOR CULTIVATING JOY AND DELIGHT

If you're finding your Sabbath practice a quiet space for healing, know that inviting joy back in can be a gentle unfolding. It doesn't have to be a sudden burst, but rather like the slow dawn after a long night. Allow yourself to notice the small glimmers – the comforting weight of a blanket, the taste of something nourishing, the peaceful rhythm of your breath. These tiny sparks are like little affirmations, whispering that light still exists within and around you. Be patient with yourself; let joy re-enter at its own pace, a soft and tender companion on your journey towards wholeness.

Now, let’s take a moment to set an intention for delight this week and approach this time with an open heart.

RECLAIMING SENSORY DELIGHT

We believe God created all things with great purpose, whether it’s something that is detrimental to sustaining life, or just for the sheer purpose of giving us enjoyment. He created life to function, but also to be savored. I often think about the fact that while there is so much pain and evil in existence, there is also so much goodness naturally all around us. Chocolate didn’t have to taste so good. Flowers didn’t need to smell so fresh and sweet. Great constellations didn’t even need to be visible to our eyes, and yet, we get to enjoy so much all around us every day, even on this side of heaven. Genesis 1:31 says, “And God saw everything that he had made, and behold, it was very good.” (ESV)

Take a moment to think of some of your favorite sensory delights. We have practiced the 5,4,3,2,1 grounding technique when difficult emotions arise, but right now, think of a few of your favorite things to behold visually, sounds, smells, textures, and tastes, just for your own delight. Write them down! Maybe you have an all-time favorite record to listen or move to, or that nothing beats the scent of fresh ground coffee first thing in the morning… or perhaps the soft brush of fur and low vibration of your cat’s purring on your lap as you settle in before bed is what brings you deep comfort.

What are your personal sensory delights, and how can you take a moment to enjoy those things, while giving thanks to the One who created them today? Take 2 or 3 minutes to journal.

EMBRACING PLAY & CREATIVITY

Now that you’ve identified some of your favorite sensory delights, make a plan to enjoy some of them through playing and creative expression. Embrace the lightness of play and the freedom of creativity as gentle avenues for true joy. Allow yourself to be drawn into playful activities, whether it's the simple act of putting color to paper, the comforting presence of a pet, the immersive experience of music, or the release of gentle movement. Explore creative outlets that call to you, without judgment or expectation, simply for the inherent pleasure of expression and the quiet joy that can blossom when you allow yourself to create.

If you are at a table group, take a minute to share those things that bring you joy and freedom through play and creativity, and how you might implement one of those ideas into your Sabbath practice this week.

If you find comfort and safety in the presence of loved ones, consider intentionally connecting with those in your life who reflect God's love and bring you genuine joy. Perhaps reach out to share a lighthearted moment, noticing how their laughter or kind words resonate as echoes of life’s goodness. Or, you might watch a funny movie together, allowing the shared amusement to be a simple, joyful experience. When that laughter bubbles up, let it flow freely… a joyful expression of the happiness found in safe community. As important as it is to share our authentic heartache and struggles with trusted friends, intentionally engaging in conversations that lift your spirits and remind you of what’s good is imperative to your growth and mental well-being. These connections can serve as gentle reminders of God's love manifested in the relationships that enrich our lives.

Who in your life do you connect with? Take a moment to identify those individuals who bring you joy. Maybe make a point to connect with them this week, whether it’s getting together in person, or giving them a phone call on your Sabbath.

CULTIVATING CONNECTION & LAUGHTER

HONORING MOMENTS OF DELIGHT AS HEALING

It’s important to understand that trauma can sometimes dim our ability to perceive joy, and therefore, actively cultivating delight becomes an act of reclaiming your sense of self and gently coaxing your nervous system towards balance. Recognize that these small moments are not trivial; they are vital threads in the tapestry of healing. Be patient and compassionate with yourself, acknowledging that some days, finding delight may feel challenging, and that is perfectly okay. Practice the simple act of noticing those moments of joy, no matter how small. Maybe it is helpful for you to keep a journal with you, jotting things down as you notice, recognizing that joy and delight are not frivolous, but are essential to healing. Allow space for variability, and do not judge yourself for days where delight is hard to come by. Remember that cultivating delight is an ongoing practice, and that it is a valid and vital part of your healing journey. Carrying joy and pain at the same time is ultimately holy and most human. Jesus understands this dichotomy, and is walking alongside you every step of the journey.

OPTIONAL DISCUSSION QUESTIONS

1. What does “delight” feel like for you, especially within the context of your Sabbath practice?

2. Have you noticed any resistance or challenges in embracing delight during your Sabbath? If so, what are they?

3. How does the idea of Sabbath delight contrast with a more duty-bound or restrictive understanding of Sabbath?

4. How can we adapt our Sabbath practices to better incorporate activities that bring us delight?

5. How can we be gentle with ourselves on days when delight feels elusive during our Sabbath?

Sabbath Practice Pt. 5

Spiritual formation through Sabbath is a profound practice that invites us to realign our lives with God's rhythms. It's more than just taking a day off; it's about entering into a space of intentional rest, reflection, and renewal.

Dear Underdogs,

As we finish out these Sabbath practices, we wanted to recognize that stepping into worship and prayer while recovering from trauma may require a more delicate and compassionate approach, prioritizing safety and gentle connection with God. It’s all about stepping into that space where vulnerability is honored, and the Divine feels accessible rather than overwhelming. 

Approaching prayer and worship with gentleness might look like sitting in silence and stillness, allowing your body and mind to settle in the presence of God. It might also look like using gentle language. Speaking in gentle authenticity, and avoiding triggering words or phrases when talking with God can be really helpful in the healing process- focusing on themes of safety, love, and acceptance.

Allowing for emotional flexibility is also key. It is more than okay for emotions to come up during prayer or worship. Let yourself feel whatever you feel, and do not judge the emotions. Jesus welcomes your heart in all of its emotional complexity with adoration, and we know he is no stranger to feeling those waves of grief and lament when talking with the Father. Wherever you are at in your faith, allow yourself space for self-compassion, acknowledging that you are on a healing journey, and that there is zero pressure to feel or act a certain way.

If you choose to worship around others, connect in ways that feel safe and supportive. Maybe identifying any potential triggers like certain songs, words, images, or rituals would be helpful, and connect with God however it feels most safe and authentic to you. God knows what you have been through, and is after your heart. Psalm 34:18 says, "The Lord is close to the brokenhearted and saves those who are crushed in spirit."

Ultimately, entering into worship and prayer during trauma recovery is a personal and unique journey. It's all about learning to trust Jesus with the pieces of us that have been wounded so that he may be able to do his healing work, and most importantly, just to be with us in those places of pain.

—Sarah

WEEK FIVE: SABBATH AS A SANCTUARY OF DIVINE HEALING

In the quiet spaces of our hearts, often amidst the echoes of past hurts and the weight of mental distress, there resides a gentle invitation. It's the beckoning call of the Divine, not as a demand for performance or a rigid obligation, but as a tender offering of solace and healing through prayer and worship. Trauma can fragment our inner landscape, leaving us feeling disconnected from ourselves and the world around us. Mental distress can cast shadows that dim the light of hope and peace. Yet, within the act of turning towards the sacred, there lies a profound opportunity for integration and rest.

Think of prayer not as a flawless recitation of words, but as a heartfelt exhale, a releasing of the burdens that weigh you down. It's a space to be authentically seen and heard, even when words fail. In worship, whether through music, scripture, or quiet contemplation, we can find ourselves enveloped in a presence that transcends our pain. It's an invitation to lay down the armor we've carried for so long, to be vulnerable in a space of unconditional love and acceptance.

This isn't about a sudden erasure of pain, but a gradual infusion of peace. It's about finding moments of stillness where the relentless noise of anxiety can soften, where the grip of despair can loosen. God's invitation to prayer and worship is an invitation to Sabbath for the soul – a time to cease striving, to simply be in the embrace of God. It's a gentle reminder that even in our brokenness, we are held, we are cherished, and there is a pathway towards healing and respite, one breath, one whispered prayer, one moment of connection at a time.

ABIDING THROUGH PRAYER AND WORSHIP

For those carrying the weight of trauma, the concept of "abiding in God" through prayer and worship can feel abstract or even triggering. However, approached with gentle awareness, it can become a deeply grounding and healing practice. Instead of striving for a perfect connection, let's consider it an invitation to simply be in God's presence, much like resting in a safe space. Trauma often disrupts our sense of safety and connection. Abiding in God is about cultivating an internal sense of safety through gentle engagement. Think of it as finding a secure anchor within yourself and Jesus.

UNDERSTANDING ABIDING AS SAFETY

Start small and sensory. This week on your Sabbath, practice moments of connection with God that engage your senses in a calming way. This might be focusing on the sensation of your breath during a simple prayer, listening to soothing worship music without needing to analyze the lyrics, or gently holding a comforting object while reflecting on a scripture passage. Remember, there's no right or wrong way to connect; it's about what feels safe and grounding for you in the moment.

Permission to Feel: Allow yourself to feel whatever arises during prayer and worship without judgment. Trauma can create a need to suppress or control emotions. Abiding in God can be a space where it's okay to feel sadness, anger, or even numbness. God's presence is not contingent on you feeling a certain way.

Body-Based Prayer: Trauma is often stored in the body. Incorporate gentle movements or postures that feel safe and grounding. This could be placing your feet firmly on the floor during prayer, gently stretching before or after worship, or noticing the physical sensations in your body without needing to change them.

Focus on Presence, Not Perfection: Release the pressure to have profound spiritual experiences or to pray "correctly." Abiding is about showing up as you are, in this moment. It's about the intention to connect, not the flawless execution.

Safe Scripture Engagement: Some scripture passages may be triggering due to themes of violence, judgment, or abandonment. Choose passages that resonate with safety, love, and peace. Focus on the overarching message of God's care and presence.

Find Safe Worship Expressions: Explore different forms of worship that feel safe and comforting. This might be spending time in nature, engaging in creative expression like art or music, or participating in a faith community that prioritizes safety, compassion, and understanding.

Extend Compassion to Yourself: Healing from trauma is a journey, and your connection with God will also evolve. Be patient and gentle with yourself. There will be days when prayer and worship feel easier than others. Acknowledge your feelings without self-criticism.

Abiding in God in the midst of healing from trauma is not about forcing a connection, but gently opening yourself to a presence that can offer solace, healing, and a deep sense of being held. It's about finding small, safe moments of connection that can gradually nurture your spirit and bring respite to the wounds of the past and the challenges of mental distress.

OPTIONAL DISCUSSION QUESTIONS

1. How can the physical environment of our worship spaces be designed to promote a sense of safety, calm, and grounding for individuals who have experienced trauma? Consider elements like lighting, seating options, and access to quiet spaces.

2. How can we foster a culture of empathy and understanding within the worshiping community, where individuals feel safe to be vulnerable and share their experiences without judgment?

3. How can we integrate practices of silence and stillness into worship in a way that is invitational rather than demanding, offering supports for those who find extended silence challenging?

4. These questions encourage us to think critically and creatively about how our prayer and worship practices during Sabbath can become more welcoming, healing, and truly abiding for everyone, especially those navigating the impact of trauma. What aspects resonate most with you?