1 00:00:01,040 --> 00:00:06,960 As you meditate today, consider the small act of kindness you're 2 00:00:06,960 --> 00:00:14,800 giving to yourself and God. You're prioritizing your 3 00:00:14,800 --> 00:00:22,560 relationship with God. You're filling holes in your 4 00:00:22,560 --> 00:00:27,840 heart that can't be filled anywhere else, and that brings 5 00:00:27,840 --> 00:00:36,600 new life. OK, let's go ahead and get 6 00:00:36,600 --> 00:00:39,840 started by getting comfortable in your chair. 7 00:00:42,560 --> 00:00:50,800 And when you're ready, take a few nice deep breaths and allow 8 00:00:50,800 --> 00:01:01,760 your eyes to slowly close. Now take a moment to consider 9 00:01:01,760 --> 00:01:08,520 this verse. Lord, you provide the flame for 10 00:01:08,520 --> 00:01:13,320 my lamp. You, God, turn the darkness 11 00:01:13,320 --> 00:01:27,660 around me into light. And again, Lord, you provide the 12 00:01:27,660 --> 00:01:33,540 flame for my lamp. You, God, turn the darkness 13 00:01:33,540 --> 00:01:51,360 around me into light. When it feels comfortable, go 14 00:01:51,360 --> 00:02:00,960 ahead and take a few deep breaths in nice and easy. 15 00:02:07,800 --> 00:02:15,080 Let the breath settle and become natural and bring your attention 16 00:02:15,560 --> 00:02:25,600 to the space in the room, not thinking too hard about it, just 17 00:02:25,600 --> 00:02:29,960 becoming aware of your body and your surroundings. 18 00:02:39,830 --> 00:02:50,240 Notice the air on the skin, feel the chair beneath you. 19 00:02:57,830 --> 00:03:00,950 Pay attention to the position of your body. 20 00:03:02,350 --> 00:03:04,750 Make sure that you're comfortable. 21 00:03:15,720 --> 00:03:23,320 Notice the state of your mind. Does the mind feel calm? 22 00:03:24,920 --> 00:03:39,260 Does it feel restless? Both are OK, just a simple easy 23 00:03:39,260 --> 00:03:53,880 noticing. Just noticing the space, almost 24 00:03:53,880 --> 00:04:06,540 like you're an observer. Notice the gentle sound of your 25 00:04:06,540 --> 00:04:21,420 breath coming in and going out, deepening the inhales and 26 00:04:21,420 --> 00:04:27,500 extending the exhales, letting the body rest. 27 00:04:38,560 --> 00:04:56,770 Just relax. Let's begin to take note of how 28 00:04:56,770 --> 00:05:09,480 the body is feeling. Not really thinking too much 29 00:05:09,480 --> 00:05:15,840 about it, just letting go of those feelings of tightness and 30 00:05:15,840 --> 00:05:38,600 tension. When it feels comfortable, take 31 00:05:38,600 --> 00:06:00,120 a few deep breaths in through the nose and out 32 00:06:00,120 --> 00:06:13,000 through the mouth. Deep breath in, expanding the 33 00:06:13,000 --> 00:06:22,320 body and filling the chest up and exhale, feeling the chest 34 00:06:22,320 --> 00:06:41,460 fall and let go. Take another big deep breath in 35 00:06:43,980 --> 00:06:50,100 and control the exhale, letting it take twice as long as the 36 00:06:50,100 --> 00:06:58,060 inhale. With each breath, allow the 37 00:06:58,060 --> 00:07:01,020 tension to melt away from the body. 38 00:07:14,160 --> 00:07:20,080 Now allow your breath to take up a natural rhythm. 39 00:07:23,720 --> 00:07:29,160 Let the gentle sound of your breathing relax your mind. 40 00:07:46,160 --> 00:07:53,840 There is no way to do this wrong, just an easy effortless 41 00:07:54,160 --> 00:08:23,360 awareness letting go. Take this verse with you, Lord. 42 00:08:24,240 --> 00:08:26,720 You provide the flame for my lamp. 43 00:08:27,880 --> 00:08:32,559 You, God, turn the darkness around me into light. 44 00:08:44,780 --> 00:08:51,980 Gently bring your awareness back to the body, and when you feel 45 00:08:51,980 --> 00:08:59,340 ready, slowly open your eyes and take a nice deep breath. 46 00:09:00,580 --> 00:09:05,620 Sit back and relax for a moment. How do you feel? 47 00:09:08,600 --> 00:09:14,200 I hope you feel a little better. We'll see you next time with 48 00:09:14,200 --> 00:09:17,000 hope, mindfulness, and prayer.