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It can be helpful to think of 
meditation and prayer as a 

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special place where you can go 
to rest, a place that is totally

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yours, where you can spend time 
with God. 

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As you meditate today, allow 
yourself to go to your special 

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place of peace. 
Let's begin by loosening the 

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shoulders and the chest, and 
when you feel ready, just allow 

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the eyes to slowly close. 
Take a moment to consider this 

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verse. 
Many people are suffering, 

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crushed by the weight of their 
troubles, but the Lord is a 

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refuge for them, a safe place 
they can run to. 

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And again, many people are 
suffering, crushed by the weight

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of their troubles, but the Lord 
is a refuge for them, a safe 

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place they can run to. 
In your own time, take a few 

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nice deep breaths in through the
nose and out through the mouth. 

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Allow the body to let go a 
little bit more with each 

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exhale. 
Feel the face and the neck 

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softening as your body begins to
relax. 

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Notice how your breath softens 
and relaxes the body. 

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Come to that sense of weight in 
the body, allowing the chair to 

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hold the body up. 
Relax the arms all the way down 

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to the hands. 
Allow the legs to become heavy, 

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relaxing all the way down to the
toes. 

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Feel the muscles softening. 
Allow the natural rhythm of the 

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breath to relax the body. 
Notice the rise and the fall of 

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the chest. 
Just noticing how good it feels 

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just to breathe. 
And now, for a moment or two, 

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let your awareness be free. 
Let it rest. 

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As you relax, allow God's 
presence of peace to wash over 

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you. 
Let your breath fill your body 

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and relax your muscles. 
As your breath relaxes your 

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body, bring your attention to 
the heartbeat. 

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Just noticing the quiet rhythm 
of your heartbeat. 

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Allow that rhythm and stillness 
to calm your mind, to relax your

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body. 
Let go of any feelings of stress

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or worry. 
God is taking care of you. 

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Allow those feelings to go. 
You are safe here 

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and if thoughts take you away, 
that's OK. 

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Be easy with the thoughts. 
Just remember, you can always 

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come back to the breath and the 
heartbeat. 

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Let yourself relax and allow God
to speak to your heart. 

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Take this verse with you. 
Many people are suffering, 

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crushed by the weight of their 
troubles, but the Lord is a 

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refuge for them, a safe place 
they can run to. 

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Slowly begin to bring your 
awareness back to the body. 

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Maybe even move your fingers and
toes a little bit. 

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When it feels natural, allow 
your eyes to slowly open. 

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Take another big deep breath in 
and let it out with a sigh. 

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Notice how you feel. 
I hope you feel a little more 

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relaxed. 
We'll see you again tomorrow 

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with hope, mindfulness, and 
prayer.