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Jesus describes himself as 
gentle and humble at heart. 

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Take a moment to consider how 
you think about Jesus today. 

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As you meditate, allow yourself 
to rest with your Creator, who 

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is gentle and humble at heart. 
OK, let's begin by getting 

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comfortable. 
Take a few nice big deep 

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breaths, and when you're ready, 
allow your eyes to slowly close.

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Take a moment to consider this 
first. 

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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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With a gentle curiosity, begin 
to notice the breath. 

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Natural breaths in through the 
nose and out through the mouth 

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make the breath deep and full of
life. 

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Allow that fresh air to fill up 
the lungs and then relax the 

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body as you exhale. 
Let your body become heavy as 

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your mind continues to relax. 
You are exactly where you need 

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to be. 
And now come to the heartbeat. 

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Maybe even listen for its 
rhythm, just relaxing and 

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releasing. 
If the thoughts take you away, 

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that's OK. 
When it's easy, bring your 

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awareness back to the heartbeat.
Just listen to your heartbeat 

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and the gentle sound of your 
breath. 

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Let your breath act as an anchor
to this moment and this 

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practice. 
With each breath, allow yourself

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to rest further into the calm of
God's love. 

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With an easy awareness, bring 
your attention to the space in 

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the room. 
Just noticing the space. 

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With an easy curiosity, notice 
your place in the room. 

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Feel the weight of your body in 
the chair. 

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Feel the air on your skin. 
Listen to the sounds in the 

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room. 
Maybe it's quiet in the room, 

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maybe it's not. 
Both are OK. 

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You're just listening and 
welcoming the sounds as part of 

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the exercise, not wishing to 
change the sounds, just 

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accepting the sounds as they are
when it feels natural. 

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Slowly bring your awareness to 
the breath. 

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Allow your breath to be a 
reminder to stay in this present

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moment. 
If your mind begins to wander, 

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you can always come back to the 
feeling of the breath. 

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Relax and let your body honor 
the natural calm that only comes

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from the presence of a loving 
God. 

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Take this verse with you, keep 
company with me, and you'll 

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learn to live freely and 
lightly. 

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Slowly begin to bring your 
awareness back to the body. 

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Maybe even move your fingers and
toes a little bit. 

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When it feels natural, allow 
your eyes to slowly open, Take 

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another big deep breath in and 
let it out with a sigh. 

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Notice how you feel. 
I hope you feel a little more 

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relaxed. 
We'll see you again tomorrow 

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with hope, mindfulness, and 
prayer.