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Let's begin by consciously 
turning off the body, and when 

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you're ready, allow your eyes to
slowly close like the sunsets. 

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Calmly bring your awareness to 
rest with this verse and prayer.

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Let everything you say be good 
and helpful so that your words 

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will be an encouragement to 
those who hear them. 

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And again, let everything you 
say be good and helpful so that 

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your words will be an 
encouragement to those who hear 

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them. 
Now bring your awareness to the 

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feeling of the body. 
Maybe there's some muscle 

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tightness or stress lingering in
the body. 

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Slowly begin to let those 
muscles relax and release. 

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Give yourself permission to let 
go of today. 

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What is done is done. 
All you have is this moment. 

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Take a few nice deep breaths, 
allow your breathing to relax 

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the mind. 
Feel the body become heavier, 

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sinking into your bed, letting 
go of all that stress in the 

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body and the mind. 
Inhale, feel the chest rise and 

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exhale, feel the chest fall. 
Let the breath find a natural 

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rhythm. 
Begin to notice the sounds in 

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the room, not resisting the 
sounds, just accepting them as 

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they are. 
You are just the observer. 

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If the thoughts take you away, 
remember that's OK. 

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There's no way to do this wrong.
When it feels comfortable, bring

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your awareness back to the 
sounds and for a moment or two, 

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effortlessly allow your 
awareness to rest. 

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Bring your attention to the 
heartbeat. 

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Allow its rhythm to relax your 
body, letting the arms and legs 

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become heavy. 
Now bring your awareness to the 

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top of the head. 
Allow the head to soften all the

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way down the face, 
softening the skin on the face 

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and the eyes. 
Soften the throat and the back 

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of the neck. 
Soften the collar bone, the 

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shoulders, and the arms. 
Releasing the elbows, 

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let the wrists and the hands 
relax, 

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softening the chest and the 
stomach. 

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Releasing the hips and the 
thighs, the knees. 

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Relax the calves down to the 
ankles. 

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Bring your attention back to the
breath. 

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Just noticing the inhale and the
exhale. 

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Take this verse with you. 
Let everything you say be good 

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and helpful so that your words 
will be an encouragement to 

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those who hear them. 
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.