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When the world is moving fast, 
consider embracing simple daily 

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rituals. 
Whether it's meditating or 

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making your bed, simple routines
will help you stay grounded in 

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the present. 
Routines naturally act as a 

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neutralizer to the chaos and 
busyness of life. 

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Today, as you meditate, allow 
yourself to be grounded in this 

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moment and fully relax. 
OK, let's begin by getting 

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comfortable. 
Take a few nice, big deep 

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breaths and when you're ready, 
allow your eyes to slowly close.

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Take a moment to consider this 
verse. 

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You, Lord God, are my mighty 
rock and my fortress. 

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Lead me and guide me. 
And again, you, Lord God, are my

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mighty rock and my fortress. 
Lead me and guide me 

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now. 
Bring your attention to the way 

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the breath feels and take a few 
deep breaths. 

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Gently expand the chest on the 
inhale and then let the body 

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soften on the exhale. 
With each breath, there's new 

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life entering the body. 
As you breathe, begin to soften 

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the body, starting at the top of
the head. 

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Allow the shoulders to fall away
from the ears. 

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Feel gravity push the body down 
into the chair. 

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Now gently bring your awareness 
to the space around the body. 

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Feel the air on the skin. 
Notice the temperature of the 

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air 
and now gently move your 

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awareness to the heartbeat. 
Allow the rhythm of the 

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heartbeat to relax the body. 
Let your awareness rest deeper 

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in the presence of God. 
Simply let go 

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now consciously begin to relax 
your muscles. 

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Begin to notice how the body 
feels 

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just scanning the body from the 
head down to the toes. 

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Consciously relaxing any areas 
of tightness or tension. 

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Take a few big deep breaths in. 
Notice how the breath changes 

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the body, 
just relaxing and releasing, 

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allowing your body to totally 
let go. 

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

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Thoughts are a normal part of 
meditation. 

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You aren't holding on to the 
thoughts or the feelings, you're

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just allowing them to bubble up 
and out. 

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You're releasing those thoughts 
to God. 

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Now, for a moment or two, allow 
your awareness to rest deeper 

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into God's love. 
Take this verse with you. 

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You, Lord God, are my mighty 
rock and my fortress. 

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Lead me and guide me. 
Slowly bring your awareness back

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to the body and when you feel 
ready, allow your eyes to open. 

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Take a moment to notice how your
body feels. 

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I hope you feel a little better.
We'll see you again tomorrow 

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with Hope, Mindfulness and 
prayer. 

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Remember, be easy with yourself.