1 00:00:00,680 --> 00:00:05,240 It's natural to get wrapped up in problems to the point where 2 00:00:05,760 --> 00:00:08,039 they feel like they'll go on forever. 3 00:00:10,600 --> 00:00:14,960 If you can learn to remain grounded in the present, you'll 4 00:00:14,960 --> 00:00:19,200 see that much of these feelings of dread about the future are 5 00:00:19,200 --> 00:00:27,360 just that, feelings today. As you meditate, allow yourself 6 00:00:27,360 --> 00:00:33,320 to rest in God's presence. The storm will pass. 7 00:00:40,250 --> 00:00:49,210 OK, let's begin by consciously relaxing the body, and when 8 00:00:49,210 --> 00:00:59,810 you're ready, allow your eyes to slowly close as your body begins 9 00:00:59,810 --> 00:01:04,480 to settle. Take a moment to consider this 10 00:01:04,480 --> 00:01:11,920 verse. I am surrounded by trouble, but 11 00:01:11,920 --> 00:01:26,660 you protect me. And again, I am surrounded by 12 00:01:26,660 --> 00:01:46,880 trouble, but you protect me. Gently bring your awareness to 13 00:01:46,960 --> 00:01:56,760 any sensations you're feeling. Just noticing the sensations on 14 00:01:56,760 --> 00:02:05,390 the body. Maybe it's the air on the skin 15 00:02:06,830 --> 00:02:09,830 or the weight of the body in the chair. 16 00:02:16,360 --> 00:02:22,080 Just noticing and welcoming these sensations as part of the 17 00:02:22,080 --> 00:02:35,340 meditation. Notice the rise and the fall of 18 00:02:35,340 --> 00:02:51,400 the chest as you breathe. Follow the breath and notice how 19 00:02:51,400 --> 00:03:00,480 it changes your body. The inhales expanding the body 20 00:03:01,120 --> 00:03:09,600 and filling it up with life, and the exhales relaxing the body, 21 00:03:10,880 --> 00:03:27,330 letting go. Follow the breath as it comes in 22 00:03:27,330 --> 00:03:32,810 through the nose and then goes back out through the mouth. 23 00:03:42,520 --> 00:03:49,320 You don't have to do anything. It's natural and effortless. 24 00:03:50,800 --> 00:03:59,560 Your body knows how to relax. You are simply unearthing the 25 00:03:59,560 --> 00:04:14,530 calm that was already there. This is a safe place of love and 26 00:04:14,530 --> 00:04:27,520 deep rest. Allow your mind to take refuge 27 00:04:27,680 --> 00:04:50,340 in God. When it feels comfortable, go 28 00:04:50,340 --> 00:05:01,980 ahead and take a few deep breaths in nice and easy. 29 00:05:10,770 --> 00:05:18,090 Let the breath settle and become natural and bring your attention 30 00:05:18,600 --> 00:05:29,640 to the space in the room, not thinking too hard about it, just 31 00:05:29,640 --> 00:05:33,960 becoming aware of your body and your surroundings. 32 00:05:44,690 --> 00:05:52,250 Feel the chair beneath you, pay attention to the position of 33 00:05:52,250 --> 00:05:55,930 your body. Make sure that you're 34 00:05:55,930 --> 00:06:12,320 comfortable. Notice the state of your mind. 35 00:06:15,640 --> 00:06:20,480 Does the mind feel calm? Does it feel restless? 36 00:06:22,560 --> 00:06:39,680 Both are OK, just a simple easy noticing. 37 00:06:52,200 --> 00:06:58,000 Just noticing the space, almost like you're an observer. 38 00:07:11,690 --> 00:07:18,650 Notice the gentle sound of your breath coming in and going out, 39 00:07:29,150 --> 00:07:37,590 deepening the inhales and extending the exhales, letting 40 00:07:37,590 --> 00:07:58,280 the body rest. Just relax, 41 00:08:12,270 --> 00:08:19,950 take this verse with you. I am surrounded by trouble, but 42 00:08:19,950 --> 00:08:37,809 you protect me. When you feel ready, slowly 43 00:08:37,809 --> 00:08:44,130 bring your awareness back to the breath and allow your eyes to 44 00:08:44,130 --> 00:08:50,400 open. Take a few deep breaths in 45 00:08:50,400 --> 00:08:53,560 through the nose and out through the mouth. 46 00:08:55,880 --> 00:09:02,440 Notice how you feel. I hope you feel a little more 47 00:09:02,440 --> 00:09:06,640 relaxed. We'll see you again tomorrow 48 00:09:07,400 --> 00:09:10,520 with hope, mindfulness, and prayer.