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When learning how to meditate, 
it's so easy to want to chase 

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that desire to accomplish. 
You want to be good at 

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meditating so you can reach that
place of wisdom and peace. 

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And that's totally normal and 
natural to want that. 

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But in many ways, it misses the 
point. 

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This mindset distorts the act of
mindfulness because by chasing 

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the goal of being good at 
something, we in essence miss 

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the beauty of the experience. 
So today, let's keep it simple 

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and just focus on acceptance and
awareness. 

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OK, let's go ahead and get 
started by getting comfortable 

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in your chair and when you're 
ready, take a few nice deep 

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breaths and allow your eyes to 
slowly close as your body begins

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to settle. 
Take a moment to consider this 

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verse. 
Now I can say to myself, relax 

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and rest, for the Lord rewards 
fully those who simply trust in 

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Him. 
And again now I can say to 

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myself, relax and rest, for the 
Lord rewards fully those who 

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simply trust in Him. 
When it feels natural, let's 

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take a nice big breath. 
With each breath, allow the body

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to become softer and more 
relaxed, almost like a wave of 

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relaxation washing over the 
body. 

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The breath fills up the body, 
and then it gives way to that 

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natural relaxation that's right 
under the surface. 

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Now let's turn our awareness to 
how the body feels. 

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Just examining the body with an 
easy curiosity. 

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Allow your shoulders to relax 
and fall away from the ears. 

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Relax your arms and allow your 
hands to open and let go. 

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Allow your temples and face to 
relax. 

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Let the throat and the neck 
soften. 

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Allow your breath to deepen as 
your awareness rests deeper, 

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just relaxing and releasing. 
You are here and everything is 

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OK God is with you. 
And 

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now, for a moment or two, let go
of any focus and allow yourself 

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to simply be. 
Gently bring your awareness to 

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any sensations you're feeling. 
Just noticing the sensations on 

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the body. 
Maybe it's the air on the skin 

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or the weight of the body in the
chair. 

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Just noticing and welcoming 
these sensations as part of the 

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meditation. 
Notice the rise and the fall of 

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the chest as you breathe. 
Follow the breath and notice how

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it changes your body, the 
inhales expanding the body and 

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filling it up with life, and the
exhales relaxing the body, 

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letting go. 
Follow the breath as it comes in

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through the nose and then goes 
back out through the mouth. 

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You don't have to do anything. 
It's natural and effortless. 

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Your body knows how to relax. 
You are simply unearthing the 

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calm that was already there. 
This is a safe place of love and

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deep rest. 
Allow your mind to take refuge 

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in God. 
Take this verse with you now I 

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can say to myself, relax and 
rest, for the Lord rewards fully

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those who simply trust in Him. 
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.