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Hi, welcome to Hope Mindfulness 
and Prayer. 

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We're so excited you decided to 
join us. 

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Words like mindfulness or 
meditation can be a little 

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strange and intimidating at 
first, but that's OK. 

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We totally understand that 
feeling. 

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When learning how to meditate, 
it's best to find a nice, quiet 

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place. 
Eventually this won't be 

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necessary, but right now it may 
make learning a little bit 

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easier. 
We also encourage you to anchor 

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this practice to some other 
activity you do every day, like 

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brushing your teeth or 
showering. 

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You can make a mental note to 
yourself, I need to meditate 

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before I brush my teeth. 
Over the next 12 days, we'll 

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teach you how to quiet the noise
in your mind and experience 

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God's love each day. 
We'll begin with a lesson to 

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help you set an intention. 
Once you are present and open, 

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we'll follow that with the Bible
verse, repeating it twice, 

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allowing the words to sink in. 
Following the verse, we'll 

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continue the meditation. 
We'll close with the verse again

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and guide you out of the 
meditation. 

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We'll let you know when the 
meditation is over, so just sit 

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back and relax. 
All of our meditations are 

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around 10 minutes long, so make 
sure you have enough time in 

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your schedule. 
Just like anything new, you 

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won't be perfect at first. 
The most important thing is to 

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keep meditating. 
Be easy with yourself. 

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There's no set destination. 
The practice will grow and 

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change as you do. 
OK, let's go ahead and get 

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started by getting comfortable 
in your chair. 

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And when you're ready, take a 
few nice deep breaths and allow 

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your eyes to slowly close. 
As you slow your breath, I want 

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you to consider that life is 
like an oak tree. 

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With each passing day you grow 
and change. 

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With each passing season you 
adapt to the weather never 

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staying the same. 
The one thing that is needed to 

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withstand these changes is 
healthy roots. 

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Your life will change, but as 
long as your roots are strong, 

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you can survive any season. 
Just like water for your roots, 

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connecting with God is water for
your soul. 

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Your roots will grow stronger 
and deeper. 

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They become strong enough to 
withstand any storm. 

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As your body begins to settle, 
take a moment to consider this 

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verse. 
That person is like a tree 

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planted by streams of water, 
which yields its fruit in season

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and whose leaf does not wither. 
Whatever they do prospers. 

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And again, that person is like a
tree planted by streams of 

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water, which yields its fruit in
season and whose leaf does not 

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wither. 
Whatever they do prospers. 

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Now gently bring your awareness 
to the breath. 

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Allow your breath to deepen and 
fill the lungs. 

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Big deep breath in and then 
taking twice as long on the 

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exhale. 
Let the inhale come easily and 

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effortlessly, and then exhale, 
controlling the breath. 

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Allow yourself to be here in 
this moment. 

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This is all that matters right 
now. 

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Whenever you need to let go of 
let it go, release it to God. 

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Today is a new day with new 
opportunities. 

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Allow your breath to renew your 
spirit and connect you to your 

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Creator who loves you. 
Deep breath in through the nose 

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and out through the mouth. 
Remember, this is a place of 

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love. 
Let this practice be whatever 

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you need it to be. 
God's calming presence is always

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accessible to you. 
Let your awareness rest in the 

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loving presence of God. 
With a gentle curiosity, begin 

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to notice the breath. 
Make the breath deep and full of

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life. 
Allow that fresh air to fill up 

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the lungs and then relax the 
body as you exhale. 

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Let your body become heavy as 
your mind continues to relax. 

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You are exactly where you need 
to be. 

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And now come to the heartbeat. 
Maybe even listen for its 

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rhythm. 
Just relaxing and releasing. 

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If the thoughts take you away, 
that's OK. 

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When it's easy, bring your 
awareness back to the heartbeat.

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Just listen to your heartbeat 
and the gentle sound of your 

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breath. 
Let your breath act as an anchor

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to this moment and this 
practice. 

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With each breath, allow yourself
to rest further into the calm of

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God's love. 
Take this verse with you. 

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That person is like a tree 
planted by streams of water, 

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which yields its fruit in season
and whose leaf does not wither. 

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Whatever they do prospers. 
Gently bring your awareness back

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to the body and when you feel 
ready, slowly open your eyes and

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take a nice deep breath. 
Sit back and relax for a moment.

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How do you feel? 
I hope you feel a little better.

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We'll see you next time with 
hope, mindfulness, and prayer.