1
00:00:00,320 --> 00:00:04,600
Letting go is simple to say, but
hard to do. 

2
00:00:05,840 --> 00:00:10,160
It means to release yourself 
from anything that keeps you 

3
00:00:10,160 --> 00:00:14,280
from having peace. 
It could be that you're holding 

4
00:00:14,280 --> 00:00:18,120
on too tightly to hopes or 
desires. 

5
00:00:18,720 --> 00:00:23,480
It could be fears, insecurities,
or expectations. 

6
00:00:24,640 --> 00:00:29,320
Whatever it is, try to loosen 
your grip on these things and 

7
00:00:29,320 --> 00:00:34,480
accept life as it is. 
When you do this, you move 

8
00:00:34,480 --> 00:00:40,640
closer to peace. 
OK, let's go ahead and get 

9
00:00:40,640 --> 00:00:43,920
started by getting comfortable 
in your chair. 

10
00:00:46,640 --> 00:00:54,840
And when you're ready, take a 
few nice deep breaths and allow 

11
00:00:54,840 --> 00:01:05,760
your eyes to slowly close. 
Now take a moment to consider 

12
00:01:05,760 --> 00:01:10,680
this verse. 
Pile your troubles. 

13
00:01:10,920 --> 00:01:15,000
On God's shoulders. 
He will carry your load. 

14
00:01:22,140 --> 00:01:26,020
And again. 
Pile your troubles. 

15
00:01:26,140 --> 00:01:30,380
On God's shoulders. 
He'll carry your load. 

16
00:01:45,800 --> 00:01:51,720
When it feels natural, let's 
take a nice big breath. 

17
00:01:57,480 --> 00:02:04,760
With each breath, allow the body
to become softer and more 

18
00:02:04,760 --> 00:02:15,160
relaxed, almost like a wave of 
relaxation washing over the 

19
00:02:15,160 --> 00:02:24,240
body. 
The breath fills up the body, 

20
00:02:25,840 --> 00:02:31,920
and then it gives way to that 
natural relaxation that's right 

21
00:02:32,000 --> 00:02:48,180
under the surface. 
Now let's turn our awareness to 

22
00:02:48,180 --> 00:02:58,700
how the body feels. 
Just examining the body with an 

23
00:02:58,820 --> 00:03:10,520
easy curiosity. 
Allow your shoulders to relax 

24
00:03:10,600 --> 00:03:20,200
and fall away from the ears. 
Relax your arms and allow your 

25
00:03:20,200 --> 00:03:31,680
hands to open and let go. 
Allow your temples and face to 

26
00:03:31,680 --> 00:03:39,560
relax. 
Let the throat and the neck 

27
00:03:40,280 --> 00:03:49,040
soften. 
Allow your breath to deepen as 

28
00:03:49,040 --> 00:03:59,040
your awareness rests deeper, 
just relaxing and releasing. 

29
00:04:06,200 --> 00:04:14,200
You are here and everything is 
OK God is with you. 

30
00:04:14,200 --> 00:04:31,260
And 
now, for a moment or two, let go

31
00:04:31,420 --> 00:04:36,620
of any focus and allow yourself 
to simply be. 

32
00:04:49,920 --> 00:04:56,920
Gently bring your awareness to 
any sensations you're feeling. 

33
00:05:02,550 --> 00:05:06,750
Just noticing the sensations on 
the body. 

34
00:05:18,260 --> 00:05:24,500
Maybe it's the air on the skin 
or the weight of the body in the

35
00:05:24,500 --> 00:05:34,320
chair. 
Just noticing and welcoming 

36
00:05:34,640 --> 00:05:38,280
these sensations as part of the 
meditation. 

37
00:05:47,590 --> 00:05:52,910
Notice the rise and the fall of 
the chest as you breathe. 

38
00:06:07,480 --> 00:06:16,320
Follow the breath and notice how
it changes your body, the 

39
00:06:16,320 --> 00:06:25,360
inhales expanding the body and 
filling it up with life, and the

40
00:06:25,360 --> 00:06:31,120
exhales relaxing the body, 
letting go. 

41
00:06:43,560 --> 00:06:49,920
Follow the breath as it comes in
through the nose and then goes 

42
00:06:49,920 --> 00:07:08,340
back out through the mouth. 
You don't have to do anything. 

43
00:07:09,820 --> 00:07:17,540
It's natural and effortless. 
Your body knows how to relax. 

44
00:07:20,580 --> 00:07:25,800
You are simply unearthing the 
calm that was already there. 

45
00:07:33,150 --> 00:07:39,270
This is a safe place of love and
deep rest. 

46
00:07:56,740 --> 00:08:01,300
Allow your mind to take refuge 
in God. 

47
00:08:15,560 --> 00:08:21,000
Take this verse with you. 
Pile your troubles. 

48
00:08:21,160 --> 00:08:24,240
On God's shoulders. 
Heal. 

49
00:08:24,240 --> 00:08:41,429
Carry your load. 
Gently bring your awareness back

50
00:08:41,429 --> 00:08:50,750
to the body and when you feel 
ready, slowly open your eyes and

51
00:08:50,750 --> 00:08:56,600
take a nice deep breath. 
Sit back and relax for a moment.

52
00:08:58,200 --> 00:09:03,960
How do you feel? 
I hope you feel a little better.

53
00:09:05,320 --> 00:09:10,520
We'll see you next time with 
hope, mindfulness, and prayer.