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Today, as you meditate, focus on
the power of your breath. 

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Focus on your ability to calm 
yourself and accept your 

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thoughts as they are. 
As you go about your day, know 

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that you are with God and all 
you need to do is rest into His 

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arms. 
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. 
You are my refuge and my shield.

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Your word is my source of hope. 
And again, you are my refuge and

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my shield. 
Your word is my source of hope. 

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Now begin to soften the body and
pay attention to the breath. 

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Now take a deep breath until the
air reaches the top of the 

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chest, and then slowly exhale. 
And again, let your inhale be 

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slow and expansive and then 
exhale following the breath back

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out. 
Allow your breath to settle and 

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become natural. 
Bring your attention to any 

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sounds in the room. 
Maybe the room is quiet, or 

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maybe it's not. 
Both are OK. 

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Just notice the sounds and 
accept them as they are. 

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You're right where you need to 
be 

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in this moment. 
Everything is OK. 

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God loves you. 
This is a place of rest and 

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safety. 
Simply let go 

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gradually and with ease. 
Bring your awareness to rest on 

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your breath. 
Feel the body rise with each 

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inhale and then allow your 
awareness to rest in a little 

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more with each exhale. 
Notice how with each breath, the

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body feels a little calmer. 
Begin to notice the space around

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the body. 
Feel the contact of the body on 

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the chair and your feet on the 
floor. 

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When you feel comfortable, begin
to scan the entire body to build

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up a picture of what the body 
feels like. 

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Piece by piece. 
Release any areas of tension. 

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Let go of your stress. 
Let go of your anxiety. 

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You are exactly where you're 
meant to be. 

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Allow that natural rhythm of the
breath to relax you. 

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Let your breath guide you to a 
place of safety in the presence 

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of God. 
You are accepted here. 

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You are loved. 
Take this verse with you. 

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You are my refuge and my shield.
Your word is my source of hope. 

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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.