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It's important to remember that 
there's no particular right way 

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to do meditation. 
It isn't a performance that's 

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rated or measured. 
Sometimes when you try to relax,

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it doesn't happen. 
It's almost like the expectation

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prevents you from achieving it. 
You can't force peace or love. 

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You can't force the petals back 
on a flower to make it bloom. 

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It's all about letting go and 
receiving the things that are 

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meant for you. 
OK, let's go ahead and get 

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started by taking a moment to 
notice your breath. 

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Just the rise and the fall of 
the chest. 

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And when you're ready, let your 
eyes close like the sunsets. 

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Now take a moment to consider 
this verse. 

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Keep company with me, and you'll
learn to live freely and 

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lightly. 
And again, keep company with me 

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and you'll learn to live freely 
and lightly. 

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Gradually and with ease, bring 
your awareness to rest on your 

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breath. 
Feel the body rise with each 

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inhale and then allow your 
awareness to rest in a little 

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more with each exhale. 
Notice how with each breath the 

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body feels a little calmer. 
Begin to notice the space around

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the body. 
Feel the contact of the body on 

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the chair and your feet on the 
floor. 

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When you feel comfortable, begin
to scan the entire body to build

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up a picture of what the body 
feels like. 

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Piece by piece. 
Release any areas of tension. 

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Let go of your stress. 
Let go of your anxiety. 

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You are exactly where you're 
meant to be. 

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Allow that natural rhythm of the
breath to relax you. 

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Let your breath guide you to a 
place of safety in the presence 

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of God. 
You are accepted here, you are 

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loved. 
Now bring your attention to any 

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emotions you're carrying with 
you. 

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Not engaging with the emotions, 
just noticing them with an easy 

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curiosity. 
Now take a few deep breaths and 

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allow the body to relax a little
more. 

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With each exhale, 
with each passing thought, allow

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your awareness to rest deeper 
into God's love. 

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Now begin to deepen the breath. 
Inhale slowly and lengthen the 

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breath and then exhale, letting 
go of the breath and then right 

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back into the next inhale. 
Slow it down and make it deep, 

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and then exhale. 
Let the body relax. 

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Now allow your breath to settle 
and let your mind settle with 

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it. 
Give yourself space just to be 

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who you are, a child of God. 
Take this verse with you. 

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Keep company with me and you'll 
learn to live freely and 

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lightly. 
Gently bring your awareness back

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to the feeling of the body. 
Notice the weight of the body on

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the chair and when you feel 
ready, allow your eyes to open 

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and take a nice deep breath. 
Notice how your breath changes 

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the way you feel. 
I hope you feel a little more in

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touch with God. 
We'll see you again next time 

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with hope, mindfulness, and 
prayer.