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Much of anxiety and depression 
is focused on the past or the 

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future. 
Often we tell ourself things 

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will never change, or I can't 
believe I did that. 

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The truth is that those things 
are already in the past, or 

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maybe they haven't even happened
yet. 

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What you have is with you now. 
Your life is unfolding in the 

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present. 
Today, as you meditate, allow 

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yourself to remain in the 
present and to leave the anxiety

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where it is. 
Let's start by taking a few nice

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deep breaths. 
As your breath begins to relax 

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your body, allow your eyes to 
close like the sun sets. 

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Take a moment to consider this 
verse. 

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I focus on this one thing, 
forgetting the past in looking 

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forward to what lies ahead. 
And again, I focus on this one 

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thing, forgetting the past and 
looking forward to what lies 

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ahead. 
Bring your attention to any 

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tightness in the body, just 
noticing how the body feels. 

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Start by relaxing the hands, 
letting go of any tension in the

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hands. 
Allow the arms to totally relax,

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letting go at the elbows and the
wrists. 

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Let the shoulders fall away from
the ears. 

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Let the legs become heavy. 
Allow the muscles to completely 

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let go. 
Let your body totally relax and 

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release. 
And now if it feels comfortable,

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take a big deep breath, letting 
the air fill up the body. 

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Feel the chest rise on the 
inhale and fall on the exhale. 

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Notice how the breath changes 
the way the body feels. 

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And now, for a moment or two, 
let go of any focus and just 

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allow yourself to be. 
Now let's take some nice deep 

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breaths in through the nose and 
out through the mouth, just 

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noticing and observing the 
breath. 

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Listen to the gentle sound of 
your breathing. 

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Begin to notice any feelings you
may have brought with you today.

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Thoughts are a natural part of 
meditation. 

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Just leave those feelings right 
where they are and then gently 

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come back to the feeling of the 
breath. 

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Long, deep inhale, then a slow 
controlled exhale. 

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Allow the breath to calm the 
mind and relax the body. 

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And now allow your awareness to 
fall and move inward, finding 

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that place where you feel loved.
Feel that natural peace in God's

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presence. 
Remember, when you come near to 

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God, He will come near to you. 
Take this verse with you. 

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I focus on this one thing, 
forgetting the past and looking 

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forward to what lies ahead. 
When it feels easy, bring your 

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attention back to the feeling of
the breath. 

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Take a few more deep breaths and
slowly allow your eyes to open. 

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Notice how the breath changes 
the way you feel. 

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I hope you feel a little more 
relaxed. 

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We'll see you again tomorrow. 
Take care of yourself.