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Begin by getting comfortable and
when you're ready, allow your 

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eyes to slowly close as your 
body begins to relax. 

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Allow your awareness to rest. 
With this verse and prayer, you 

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are my refuge and my shield. 
Your word is my source of hope. 

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And again, you are my refuge and
my shield. 

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Your word is my source of hope. 
Now bring your attention to the 

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breath, taking some nice slow, 
deep, full breaths in through 

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the nose and letting go out 
through the mouth. 

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Deep breath in and feel the body
expand and slowly exhaling, 

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letting all the air out of the 
lungs. 

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Let the breath be natural. 
Let the breath naturally relax 

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the body, 
feel the stomach and the chest 

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rise with each inhale, and feel 
the body relax with each exhale.

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Feel the weight of the body in 
the bed or the chair as you 

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breathe. 
Allow the face to soften and let

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go. 
Allow the forehead to relax and 

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the jaw to fall away from the 
face, 

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just relaxing and releasing. 
Now let go of the breath. 

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Let it find a nice, natural, 
effortless rhythm. 

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Now bring your attention to the 
way the body feels. 

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Notice your breath. 
Allow the inhales to expand the 

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body. 
Notice how the exhales make you 

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feel. 
Feel the body relax and become 

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heavier. 
Relax the corners of the eyes. 

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Soften the forehead down the 
front of the face. 

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Allow the neck to relax and the 
shoulders to fall away from the 

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ears. 
Relax the temples. 

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Feel the weight of the body so 
the arms become heavy. 

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The legs are becoming heavy. 
Feel the bones become heavy. 

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Letting the breath become 
natural, 

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allow the whole body to soften 
and release. 

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Now give yourself a moment to 
relax and totally let go. 

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Take this verse with you. 
You are my refuge and my shield.

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Your word is my source of hope. 
God, I know you're always with 

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me. 
Thank you for all of your 

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blessings. 
Help me to relax and let go in 

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your presence. 
I trust your plan for my life.