1
00:00:00,920 --> 00:00:05,120
Whatever today brings, know that
God is with you. 

2
00:00:06,840 --> 00:00:10,480
Remember, your time with God 
isn't limited to this 

3
00:00:10,480 --> 00:00:15,840
meditation. 
Anything can be a prayer if it's

4
00:00:15,840 --> 00:00:17,960
done with God's presence in 
mind. 

5
00:00:21,240 --> 00:00:26,880
OK, let's go ahead and get 
started by getting comfortable 

6
00:00:26,960 --> 00:00:36,840
in your chair, and when you're 
ready, take a few nice deep 

7
00:00:36,840 --> 00:00:43,320
breaths and allow your eyes to 
slowly close. 

8
00:00:43,320 --> 00:00:53,480
As your body begins to settle, 
take a moment to consider this 

9
00:00:53,480 --> 00:00:59,440
verse. 
Think about things that are pure

10
00:00:59,440 --> 00:01:04,680
and lovely, and dwell on the 
fine good things in others. 

11
00:01:05,400 --> 00:01:10,200
Think about all you can praise 
God for and be glad about it. 

12
00:01:18,700 --> 00:01:26,500
And again, think about things 
that are pure and lovely and 

13
00:01:26,500 --> 00:01:29,980
dwell on the fine good things in
others. 

14
00:01:31,120 --> 00:01:36,080
Think about all you can praise 
God for and be glad about. 

15
00:01:51,860 --> 00:01:57,780
When it feels comfortable. 
Go ahead and take a few deep 

16
00:01:57,860 --> 00:02:14,900
breaths in nice and easy. 
Let the breath settle and become

17
00:02:14,900 --> 00:02:25,880
natural and bring your attention
to the space in the room, not 

18
00:02:25,880 --> 00:02:32,720
thinking too hard about it, just
becoming aware of your body and 

19
00:02:32,720 --> 00:02:46,460
your surroundings. 
Notice the air on the skin. 

20
00:02:52,240 --> 00:03:04,280
Feel the chair beneath you. 
Pay attention to the position of

21
00:03:04,280 --> 00:03:07,960
your body. 
Make sure that you're 

22
00:03:07,960 --> 00:03:22,310
comfortable. 
Notice the state of your mind. 

23
00:03:25,710 --> 00:03:30,510
Does the mind feel calm? 
Does it feel restless? 

24
00:03:32,590 --> 00:03:44,240
Both are OK. 
Just a simple, easy noticing, 

25
00:03:53,770 --> 00:03:59,530
just noticing the space, almost 
like you're an observer. 

26
00:04:08,240 --> 00:04:15,160
Notice the gentle sound of your 
breath coming in and going out, 

27
00:04:21,680 --> 00:04:30,080
deepening the inhales and 
extending the exhales, letting 

28
00:04:30,080 --> 00:04:44,410
the body rest, 
just relax. 

29
00:04:57,620 --> 00:05:12,010
Let's begin to take note of how 
the body is feeling, not really 

30
00:05:12,010 --> 00:05:18,250
thinking too much about it, just
letting go of those feelings of 

31
00:05:18,250 --> 00:05:42,640
tightness and tension. 
When it feels comfortable, take 

32
00:05:42,640 --> 00:06:04,130
a few deep breaths 
in through the nose and out 

33
00:06:04,130 --> 00:06:17,030
through the mouth. 
Deep breath in, expanding the 

34
00:06:17,030 --> 00:06:26,360
body and filling the chest up 
and exhale, feeling the chest 

35
00:06:26,360 --> 00:06:45,490
fall and let go. 
Take another big deep breath in 

36
00:06:48,010 --> 00:06:54,130
and control the exhale, letting 
it take twice as long as the 

37
00:06:54,130 --> 00:07:02,090
inhale. 
With each breath, allow the 

38
00:07:02,090 --> 00:07:05,090
tension to melt away from the 
body. 

39
00:07:18,200 --> 00:07:24,080
Now allow your breath to take up
a natural rhythm. 

40
00:07:27,760 --> 00:07:33,160
Let the gentle sound of your 
breathing relax your mind. 

41
00:07:50,200 --> 00:07:57,880
There is no way to do this 
wrong, just an easy, effortless 

42
00:07:58,200 --> 00:08:23,570
awareness letting go. 
Take this verse with you. 

43
00:08:25,730 --> 00:08:31,690
Think about things that are pure
and lovely and dwell on the 

44
00:08:31,690 --> 00:08:37,880
fine, good things in others. 
Think about all you can praise 

45
00:08:37,880 --> 00:08:56,170
God for and be glad about. 
Gently bring your awareness back

46
00:08:56,170 --> 00:09:05,530
to the body, and when you feel 
ready, slowly open your eyes and

47
00:09:05,530 --> 00:09:11,330
take a nice deep breath. 
Sit back and relax for a moment.

48
00:09:12,930 --> 00:09:18,680
How do you feel? 
I hope you feel a little better.

49
00:09:20,080 --> 00:09:25,280
We'll see you next time with 
hope, mindfulness, and prayer.