1
00:00:00,240 --> 00:00:04,520
When you take time to meditate 
and pray, you're changing the 

2
00:00:04,520 --> 00:00:09,920
reality of your existence. 
At that moment, you're entering 

3
00:00:09,920 --> 00:00:17,000
a space where you can truly be 
with God, a spiritual place 

4
00:00:17,600 --> 00:00:19,840
that's separate from your daily 
existence. 

5
00:00:21,520 --> 00:00:25,720
It's a place where we step out 
of our earthly existence and 

6
00:00:25,720 --> 00:00:32,320
open the door to God's presence.
This place is the Kingdom of 

7
00:00:32,320 --> 00:00:41,600
God, and it's within each of us.
OK, let's begin by getting 

8
00:00:41,600 --> 00:00:45,400
comfortable and taking a few 
deep breaths. 

9
00:00:50,240 --> 00:00:56,720
As you begin to feel your body 
releasing, allow your eyes to 

10
00:00:56,720 --> 00:01:05,280
slowly close. 
Now take a moment to consider 

11
00:01:05,280 --> 00:01:12,200
this verse. 
I know the Lord is always with 

12
00:01:12,200 --> 00:01:16,720
me. 
I will not be shaken, for He is 

13
00:01:16,720 --> 00:01:30,700
right beside me. 
And again, I know the Lord is 

14
00:01:30,700 --> 00:01:36,560
always with me. 
I will not be shaken, for He is 

15
00:01:36,560 --> 00:01:54,340
right beside me 
with ease. 

16
00:01:55,380 --> 00:01:58,020
Bring your attention to the 
breath. 

17
00:02:05,070 --> 00:02:16,070
Take a few nice deep breaths. 
Make them feel easy and 

18
00:02:16,070 --> 00:02:34,800
effortless. 
Feel life enter your body as you

19
00:02:34,800 --> 00:02:42,800
breathe in and then release your
tension as you breathe out. 

20
00:02:56,950 --> 00:03:06,910
Inhale, feel how the body 
expands, then slowly exhale, 

21
00:03:08,510 --> 00:03:26,320
feeling the body fall. 
Feel the air as it travels in 

22
00:03:26,320 --> 00:03:32,960
through the nose and follow the 
air back out through the mouth. 

23
00:03:40,180 --> 00:03:46,500
Allow each breath to soften the 
chest and relax the shoulders. 

24
00:03:50,100 --> 00:03:58,080
Begin to scan the body from the 
head to the toe, relaxing the 

25
00:03:58,080 --> 00:04:10,140
body piece by piece. 
There's no way to do this wrong.

26
00:04:18,370 --> 00:04:25,850
And now, for a few moments, 
allow your mind to do what it 

27
00:04:25,850 --> 00:04:33,650
wants to do. 
If it wants to think then let it

28
00:04:33,650 --> 00:04:41,000
think, and if it wants to rest 
then let it rest. 

29
00:04:55,070 --> 00:05:06,220
Bring your attention to any 
tightness in the body, just 

30
00:05:06,220 --> 00:05:28,400
noticing how the body feels. 
Start by relaxing the hands, 

31
00:05:30,680 --> 00:05:34,360
letting go of any tension in the
hands. 

32
00:05:47,470 --> 00:05:56,070
Allow the arms to totally relax,
letting go at the elbows and the

33
00:05:56,070 --> 00:06:12,920
wrists. 
Let the shoulders fall away from

34
00:06:12,920 --> 00:06:28,910
the ears. 
Let the legs become heavy. 

35
00:06:38,280 --> 00:06:42,400
Allow the muscles to completely 
let go. 

36
00:06:58,080 --> 00:07:02,960
Let your body totally relax and 
release. 

37
00:07:17,340 --> 00:07:25,460
And now if it feels comfortable,
take a big deep breath, letting 

38
00:07:25,460 --> 00:07:39,760
the air fill up the body. 
Notice how the breath changes 

39
00:07:40,000 --> 00:08:02,400
the way the body feels. 
And now for a moment or two, let

40
00:08:02,400 --> 00:08:09,320
go of any focus and just allow 
yourself to be. 

41
00:08:23,170 --> 00:08:30,970
Take this verse with you. 
I know the Lord is always with 

42
00:08:30,970 --> 00:08:35,450
me. 
I will not be shaken, for He is 

43
00:08:35,450 --> 00:08:55,120
right beside me. 
Gently bring your awareness back

44
00:08:55,120 --> 00:09:00,560
to the feeling of your breath. 
Listen to the sound of your 

45
00:09:00,560 --> 00:09:10,040
breathing and when you're ready,
slowly open your eyes and take 

46
00:09:10,040 --> 00:09:15,480
another deep breath in. 
Give yourself a stretch and sit 

47
00:09:15,480 --> 00:09:20,240
back and relax. 
Remember to take a moment to 

48
00:09:20,240 --> 00:09:24,160
check in and notice how you 
feel. 

49
00:09:25,360 --> 00:09:30,640
I hope you feel better. 
Take care and we'll see you 

50
00:09:30,640 --> 00:09:35,320
again to Morrow with hope, 
mindfulness, and prayer.