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Meditation is a natural process 
of resting into the experience 

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of your life. 
You begin to view your life 

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differently than you did before.
As you become more present, you 

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begin to notice things that you 
were not aware of before. 

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By meditating, your perspective 
begins to change the way you see

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your world. 
OK, let's begin by getting 

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comfortable and taking a few 
nice deep breaths. 

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As you begin to feel your body 
releasing, allow your eyes to 

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slowly close. 
Take a moment to consider this 

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verse. 
The Lord will guide you 

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continually. 
You will be like a well watered 

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garden. 
Like an ever flowing spring. 

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And again, the Lord will guide 
you continually. 

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You will be like a well watered 
garden, like an ever flowing 

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spring. 
Now bring your awareness to the 

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feelings you brought with you 
today. 

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Just taking note of your 
emotions and accepting them as 

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they are. 
Begin to take a few nice big 

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breaths. 
With each exhale, you're 

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relaxing and letting those 
feelings go. 

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Stressful situations are a part 
of life, but you are stronger 

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than those feelings. 
Just relaxing and appreciating 

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the breath on your next inhale. 
Begin to count the breath One on

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the inhale and two. 
On the exhale. 

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Three on the next inhale and 
four. 

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On the exhale. 
Counting up to 10 and then 

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starting over again. 
Allow your breath to bring life 

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into your body. 
Let your breath remind you of 

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God's calming presence in your 
life. 

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Now slowly begin to take some 
deep breaths, allowing the body 

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to open. 
Let the breath relax. 

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Any areas of tightness in the 
body 

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consciously start to turn the 
muscles off. 

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Start with the muscles in the 
feet and the legs. 

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Allow the feet to be heavy on 
the floor. 

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Allow the chest and the back to 
open so the breathing can become

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deep and natural. 
Soften the shoulders, allow them

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to fall away from the ears. 
Let the head fall and become 

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heavy at the neck. 
Feel the weight of the body and 

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how it pushes you down into the 
chair. 

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When it feels comfortable, bring
your awareness to the sound of 

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your breath. 
Not changing anything about the 

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breath, just noticing it. 
Listening to the gentle rhythm 

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of the inhales and exhales, 
filling the body up with fresh 

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air, and then slowly exhaling 
and letting go. 

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Let your mind be still. 
Take this verse with you. 

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The Lord will guide you 
continually. 

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You will be like a well watered 
garden, like an ever flowing 

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spring. 
Gently bring your awareness back

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to the feeling of your breath. 
Listen to the sound of your 

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breathing and when you're ready,
slowly open your eyes and take 

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another deep breath in. 
Give yourself a stretch and sit 

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back and relax. 
Remember to take a moment to 

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check in and notice how you 
feel. 

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I hope you feel better, take 
care, and we'll see you again 

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tomorrow with hope, mindfulness 
and prayer.