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Let's get started by allowing 
the body to relax and when 

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you're ready, let your eyes 
close like the sun sets. 

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Let your awareness rest with 
this verse and prayer. 

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In this world you will have 
troubles, but be brave, I have 

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defeated the world. 
And again, in this world you 

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will have troubles. 
But be brave. 

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I have defeated the world. 
Now bring your attention to the 

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breath, taking some nice slow, 
deep, full breaths in through 

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the nose and letting go out 
through the mouth. 

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Deep breath in and feel the body
expand and slowly exhaling, 

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letting all the air out of the 
lungs. 

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Let the breath be natural. 
Let the breath naturally relax 

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the body, 
feel the stomach and the chest 

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rise with each inhale, and feel 
the body relax with each exhale.

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Feel the weight of the body in 
the bed or the chair as you 

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breathe. 
Allow the face to soften and let

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go. 
Allow the forehead to relax and 

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the jaw to fall away from the 
face, 

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just relaxing and releasing. 
Now let go of the breath. 

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Let it find a nice, natural, 
effortless rhythm. 

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Now bring your awareness to the 
feeling of the body. 

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Maybe there's some muscle 
tightness or stress lingering in

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the body. 
Slowly begin to let those 

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muscles relax and release. 
Give yourself permission to let 

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go of today. 
What is done is done. 

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All you have is this moment. 
Take a few nice deep breaths, 

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allow your breathing to relax 
the mind. 

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Feel the body become heavier, 
sinking into your bed, letting 

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go of all that stress in the 
body and the mind. 

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Inhale, feel the chest rise and 
exhale, feel the chest fall. 

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Let the breath find a natural 
rhythm. 

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Begin to notice the sounds in 
the room, not resisting the 

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sounds, just accepting them as 
they are. 

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You are just the observer. 
If the thoughts take you away, 

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remember that's OK. 
There's no way to do this wrong.

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When it feels comfortable, bring
your awareness back to the 

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sounds. 
And for a moment or two, 

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effortlessly allow your 
awareness to rest. 

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Take this verse with you. 
In this world you will have 

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troubles, but be brave. 
I have defeated the world. 

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God, I know you're always with 
me. 

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Thank you for all of your 
blessings. 

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Help me to relax and let go in 
your presence. 

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I trust your plan for my life.