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.
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:
What does an “ideal” day of rest look like to you?
What is one thing that has held you back from prioritizing rest?
Does it feel difficult to temporarily disconnect from your daily responsibilities? Why or why not?