Lesson 2: YOU MATTER: Assessing Stability, Support, and Safety

Psalm 139

For the director of music. Of David. A psalm.

1 You have searched me, Lord,
    and you know me.

2 You know when I sit and when I rise;
    you perceive my thoughts from afar.

3 You discern my going out and my lying down;
    you are familiar with all my ways.

4 Before a word is on my tongue
    you, Lord, know it completely.

5 You hem me in behind and before,
    and you lay your hand upon me.

6 Such knowledge is too wonderful for me,
    too lofty for me to attain.

7 Where can I go from your Spirit?
    Where can I flee from your presence?

8 If I go up to the heavens, you are there;
    if I make my bed in the depths, you are there.

9 If I rise on the wings of the dawn,
    if I settle on the far side of the sea,

10 even there your hand will guide me,
    your right hand will hold me fast.

11 If I say, “Surely the darkness will hide me
    and the light become night around me,”

12 even the darkness will not be dark to you;
    the night will shine like the day,
    for darkness is as light to you.

3 Deep Breaths and Body Scan Instructions

Hello everyone. We're going to take a few moments to center ourselves with some deep breathing and a brief body scan. This exercise will help us become more present and aware of our bodies. Please find a comfortable seated position, and if you're willing, turn on your camera so we can all feel more connected during this exercise.

Deep Breathing (1-2 minutes)

1. Let's begin with three deep breaths.

2. For the first breath:

   • Inhale slowly through your nose for a count of 4, feeling your belly expand.

   • Hold for a count of 2.

   • Exhale gently through your mouth for a count of 6.

3. For the second breath:

   • Repeat the same pattern: inhale for 4, hold for 2, exhale for 6.

   • This time, try to relax your shoulders as you exhale.

4. For the third and final deep breath:

   • Again, inhale for 4, hold for 2, exhale for 6.

   • As you exhale, imagine releasing any tension or stress you're holding.

Body Scan (3-4 minutes)

Now, let's move into a brief body scan. We'll start at the top of your head and work our way down to your toes. As we go through each part of the body, notice any sensations without trying to change them.

1. Begin by bringing your attention to the top of your head. Notice any sensations in your scalp.

2. Move down to your face. Relax your forehead, your eyebrows, your eyes. Let your jaw soften.

3. Bring awareness to your neck and shoulders. If you're holding any tension here, see if you can let it go.

4. Notice your arms and hands. Are they tense or relaxed? Heavy or light?

5. Bring your attention to your chest and upper back. Notice your breath moving in this area.

6. Now focus on your abdomen and lower back. Feel the rise and fall of your belly as you breathe.

7. Become aware of your hips and pelvic area. Notice any sensations or tension here.

8. Bring your attention to your legs, from your thighs down to your calves.

9. Finally, focus on your feet. Feel them connecting with the floor.

10. Now, take a moment to notice your body as a whole. Be aware of your entire physical presence.

To conclude, take one more deep breath in, and as you exhale, gently open your eyes if they were closed.

Thank you for participating in this exercise. How do you feel now compared to when we started?

10 Things to Do and Not Do in the Aftermath of Betrayal by Michelle Mays