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As you rest in silence today, 
notice your emotions, step back 

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and just notice whatever you're 
feeling is OK and natural. 

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We're all human and we all live 
in a state of changing emotions.

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Remember, emotions and thoughts 
come and go. 

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If you're struggling with a 
thought, let go and give it up 

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to God. 
You don't have to fight them, 

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just notice them and let them 
go. 

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OK, let's go ahead and get 
started by getting comfortable 

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in your chair. 
And when you're ready, take a 

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few nice deep breaths and allow 
your eyes to slowly close. 

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Now take a moment to consider 
this verse. 

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My soul is quiet and waits for 
God alone. 

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He is the one who saves me. 
And again, my soul is quiet and 

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waits for God alone. 
He is the one who saves me. 

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When it feels comfortable, go 
ahead and take a few deep 

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breaths in nice and easy. 
Let the breath settle and become

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natural and bring your attention
to the space in the room, not 

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thinking too hard about it, just
becoming aware of your body and 

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your surroundings. 
Notice the air on the skin, feel

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the chair beneath you. 
Pay attention to the position of

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your body. 
Make sure that you're 

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comfortable. 
Notice the state of your mind. 

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Does the mind feel calm? 
Does it feel restless? 

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Both are OK, just a simple easy 
noticing. 

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Just noticing the space, almost 
like you're an observer. 

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Notice the gentle sound of your 
breath coming in and going out, 

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deepening the inhales and 
extending the exhales, letting 

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the body rest. 
Just relax. 

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Let's begin to take note of how 
the body is feeling. 

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Not really thinking too much 
about it, just letting go of 

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those feelings of tightness and 
tension. 

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When it feels comfortable, take 
a few deep breaths 

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in through the nose and out 
through the mouth. 

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Deep breath in, expanding the 
body and filling the chest up 

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and exhale, feeling the chest 
fall and let go. 

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Take another big deep breath in 
and control the exhale, letting 

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it take twice as long as the 
inhale. 

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With each breath, allow the 
tension to melt away from the 

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body. 
Now allow your breath to take up

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a natural rhythm. 
Let the gentle sound of your 

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breathing relax your mind. 
There is no way to do this 

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wrong, just an easy, effortless 
awareness letting go. 

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Take this verse with you. 
Many people are suffering, 

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crushed by the weight of their 
troubles, but the Lord is a 

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refuge for them, a safe place 
they can run to. 

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Gently bring your awareness back
to the body, and when you feel 

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ready, slowly open your eyes and
take a nice deep breath. 

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Sit back and relax for a moment.
How do you feel? 

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I hope you feel a little better.
We'll see you next time with 

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hope, mindfulness, and prayer.