1
00:00:00,680 --> 00:00:04,480
Meditation is a cumulative 
experience. 

2
00:00:07,680 --> 00:00:12,800
The more you meditate and pray, 
the more your spirit aligns with

3
00:00:12,800 --> 00:00:18,600
God. 
Only looking back will you be 

4
00:00:18,600 --> 00:00:20,800
able to notice how far you've 
come. 

5
00:00:22,760 --> 00:00:26,760
The same is true of learning to 
see the world like God. 

6
00:00:28,880 --> 00:00:34,560
With persistence, you can learn 
to let go of expectations and 

7
00:00:34,560 --> 00:00:41,080
see others in love. 
Over time, forgiveness and 

8
00:00:41,080 --> 00:00:44,720
understanding won't be something
that requires attention. 

9
00:00:45,960 --> 00:00:50,280
It will become the natural way 
in which you view the world. 

10
00:00:53,520 --> 00:01:01,960
Let's begin by noticing the 
weight of the body, allowing the

11
00:01:01,960 --> 00:01:12,840
body to relax into the chair, 
and as the body begins to relax,

12
00:01:13,880 --> 00:01:23,160
allow your eyes to close. 
Take a moment to consider this 

13
00:01:23,160 --> 00:01:30,760
verse. 
Teach me your ways, O Lord, and 

14
00:01:30,760 --> 00:01:44,770
I will walk in your truth. 
Again, Teach me your ways, O 

15
00:01:44,770 --> 00:01:48,850
Lord, and I will walk in your 
truth. 

16
00:02:04,120 --> 00:02:14,240
Now let's take some nice deep 
breaths in through the nose and 

17
00:02:14,240 --> 00:02:26,880
out through the mouth, just 
noticing and observing the 

18
00:02:26,880 --> 00:02:34,680
breath, watching the rise and 
the fall of the chest. 

19
00:02:43,680 --> 00:02:47,320
Listen to the gentle sound of 
your breathing. 

20
00:02:55,760 --> 00:03:01,760
Begin to notice any feelings you
may have brought with you today.

21
00:03:09,810 --> 00:03:13,530
Thoughts are a natural part of 
meditation. 

22
00:03:17,730 --> 00:03:23,370
Just leave those feelings right 
where they are and then gently 

23
00:03:24,520 --> 00:03:27,480
come back to the feeling of the 
breath. 

24
00:03:37,730 --> 00:03:45,570
Long, deep inhale, then a slow 
controlled exhale. 

25
00:03:53,680 --> 00:03:59,280
Allow the breath to calm the 
mind and relax the body. 

26
00:04:11,680 --> 00:04:21,040
And now allow your awareness to 
fall and move inward, finding 

27
00:04:21,040 --> 00:04:35,450
that place where you feel loved.
Feel that natural peace in God's

28
00:04:35,450 --> 00:04:46,770
presence. 
Remember, when you come near to 

29
00:04:46,770 --> 00:05:15,930
God, He will come near to you. 
Notice how good it feels just to

30
00:05:15,930 --> 00:05:31,300
breathe. 
Allow your inhales to fill the 

31
00:05:31,300 --> 00:05:41,260
body up and then totally relax 
the body on the exhale. 

32
00:05:58,440 --> 00:06:03,200
Notice how your breath changes 
the way your body feels, 

33
00:06:16,530 --> 00:06:21,370
and on your next inhale, begin 
to count the breath. 

34
00:06:23,970 --> 00:06:32,770
One on the inhale and two. 
On the exhale, three. 

35
00:06:32,890 --> 00:06:42,720
On the next inhale and four on 
the next exhale, counting up to 

36
00:06:42,720 --> 00:07:08,540
10 and then starting over again.
If you lose track of the breath,

37
00:07:09,260 --> 00:07:15,060
it's OK, just start over again. 
Counting from 1:00. 

38
00:07:30,040 --> 00:07:35,600
There is nowhere to go, nowhere 
to be. 

39
00:07:37,640 --> 00:07:41,440
We are just here, counting the 
breath 

40
00:07:52,150 --> 00:07:58,430
on the next exhale. 
Allow the breath to relax and 

41
00:07:58,430 --> 00:08:15,840
become natural. 
And now, for a moment or two, 

42
00:08:17,400 --> 00:08:35,580
let your mind relax. 
Take this verse with you. 

43
00:08:38,659 --> 00:08:44,780
Teach me your ways, O Lord, and 
I will walk in your truth. 

44
00:08:59,920 --> 00:09:07,280
When it feels easy, bring your 
attention back to the feeling of

45
00:09:07,280 --> 00:09:13,120
the breath. 
Take a few more deep breaths and

46
00:09:13,120 --> 00:09:20,800
slowly allow your eyes to open. 
Notice how the breath changes 

47
00:09:20,800 --> 00:09:24,520
the way you feel. 
I hope you feel a little more 

48
00:09:24,520 --> 00:09:28,400
relaxed. 
We'll see you again tomorrow. 

49
00:09:29,720 --> 00:09:31,000
Take care of yourself.