1
00:00:01,120 --> 00:00:03,520
There's a message that God has 
for you. 

2
00:00:04,960 --> 00:00:08,840
It's God's word and it's written
in every book in the Bible. 

3
00:00:09,840 --> 00:00:16,400
The message is you matter, you 
are loved, and you are not 

4
00:00:16,400 --> 00:00:21,000
alone. 
Today, as you meditate, let that

5
00:00:21,000 --> 00:00:23,920
message from God be written on 
your heart. 

6
00:00:25,200 --> 00:00:29,840
You matter. 
You are loved, you are not 

7
00:00:29,840 --> 00:00:36,760
alone. 
Let's begin by loosening the 

8
00:00:36,760 --> 00:00:46,120
shoulders and the chest, and 
when you feel ready, just allow 

9
00:00:46,120 --> 00:00:55,800
the eyes to slowly close. 
Take a moment to consider this 

10
00:00:55,800 --> 00:01:02,800
verse. 
Be sure of this I am with you 

11
00:01:02,800 --> 00:01:16,660
always. 
And again, be sure of this. 

12
00:01:18,060 --> 00:01:38,320
I am with you always. 
As you relax, allow God's 

13
00:01:38,320 --> 00:01:42,240
presence of peace to wash over 
you. 

14
00:01:52,580 --> 00:01:57,700
Let your breath fill your body 
and relax your muscles. 

15
00:02:08,440 --> 00:02:14,320
As your breath relaxes your 
body, bring your attention to 

16
00:02:14,320 --> 00:02:30,800
the heartbeat. 
Just noticing the quiet rhythm 

17
00:02:31,400 --> 00:02:44,240
of your heartbeat. 
Allow that rhythm and stillness 

18
00:02:44,920 --> 00:02:51,400
to calm your mind, to relax your
body. 

19
00:03:00,760 --> 00:03:06,080
Let go of any feelings of stress
or worry. 

20
00:03:16,720 --> 00:03:33,270
God is taking care of you. 
Allow those feelings to go. 

21
00:03:38,820 --> 00:03:54,320
You are safe here and if 
thoughts take you away, that's 

22
00:03:54,320 --> 00:03:58,200
OK. 
Be easy with the thoughts. 

23
00:04:01,000 --> 00:04:06,560
Just remember, you can always 
come back to the breath and the 

24
00:04:06,560 --> 00:04:24,320
heartbeat. 
Let yourself relax and allow God

25
00:04:24,480 --> 00:04:45,510
to speak to your heart. 
Keeping your eyes closed bring 

26
00:04:45,510 --> 00:04:49,110
your awareness to the space 
around the room. 

27
00:04:58,800 --> 00:05:04,880
Just noticing the sounds in the 
room and the sensations on the 

28
00:05:04,880 --> 00:05:12,600
body. 
Welcome these sensations as part

29
00:05:12,600 --> 00:05:36,920
of the practice. 
When it feels comfortable, take 

30
00:05:36,920 --> 00:05:51,110
some nice Dee breaths. 
Real easy Dee breaths. 

31
00:06:08,520 --> 00:06:21,610
Now begin to slow down the 
inhale, long, slow, deep 

32
00:06:21,650 --> 00:06:36,390
inhalation, and then let the 
breath out and relax again. 

33
00:06:37,510 --> 00:06:45,270
Take another long, slow, deep 
breath in filling up the body, 

34
00:06:46,760 --> 00:06:49,640
and then let the exhale come 
naturally. 

35
00:06:59,480 --> 00:07:04,400
With each breath, let your mind 
relax, 

36
00:07:17,700 --> 00:07:23,700
allow your feelings to release 
and become a prayer to God. 

37
00:07:36,080 --> 00:07:45,040
Now for a few moments, let go of
the focused attention and let 

38
00:07:45,040 --> 00:07:50,800
your awareness rest. 
You are loved. 

39
00:08:04,800 --> 00:08:10,800
Take this verse with you. 
Be sure of this. 

40
00:08:12,200 --> 00:08:30,750
I am with you always. 
Slowly bring your awareness back

41
00:08:30,750 --> 00:08:38,150
to the body and when you feel 
ready, allow your eyes to open. 

42
00:08:40,510 --> 00:08:44,680
Take a moment to notice how your
body feels. 

43
00:08:46,640 --> 00:08:52,400
I hope you feel a little better.
We'll see you again tomorrow 

44
00:08:53,280 --> 00:08:56,080
with hope, mindfulness and 
prayer. 

45
00:08:57,400 --> 00:09:01,200
Remember, be easy with yourself.