1 00:00:00,320 --> 00:00:05,200 Thoughts of tomorrow can crowd out the experiences of today. 2 00:00:08,160 --> 00:00:16,920 Contentment in today is the path to happiness today. 3 00:00:16,920 --> 00:00:21,440 As you rest into this meditation, find contentment 4 00:00:21,800 --> 00:00:32,200 right where you are. OK, let's go ahead and get 5 00:00:32,200 --> 00:00:40,320 started by getting comfortable in your chair and when you're 6 00:00:40,320 --> 00:00:50,200 ready, take a few nice deep breaths and allow your eyes to 7 00:00:50,200 --> 00:00:57,640 slowly close as your body begins to settle. 8 00:00:59,120 --> 00:01:02,320 Take a moment to consider this verse. 9 00:01:06,640 --> 00:01:12,880 Cast all your anxiety on Him because He cares for you. 10 00:01:21,130 --> 00:01:30,210 And again, cast all your anxiety on him because He cares for you. 11 00:01:42,760 --> 00:01:48,680 When it feels natural, let's take a nice big breath. 12 00:01:54,450 --> 00:02:01,690 With each breath, allow the body to become softer and more 13 00:02:01,690 --> 00:02:12,130 relaxed, almost like a wave of relaxation washing over the 14 00:02:12,130 --> 00:02:21,200 body. The breath fills up the body, 15 00:02:22,800 --> 00:02:28,880 and then it gives way to that natural relaxation that's right 16 00:02:28,960 --> 00:02:45,160 under the surface. Now let's turn our awareness to 17 00:02:45,160 --> 00:02:55,640 how the body feels. Just examining the body with an 18 00:02:55,800 --> 00:03:07,480 easy curiosity. Allow your shoulders to relax 19 00:03:07,600 --> 00:03:17,200 and fall away from the ears. Relax your arms and allow your 20 00:03:17,200 --> 00:03:28,640 hands to open and let go. Allow your temples and face to 21 00:03:28,640 --> 00:03:36,520 relax. Let the throat and the neck 22 00:03:37,280 --> 00:03:46,000 soften. Allow your breath to deepen as 23 00:03:46,000 --> 00:03:56,000 your awareness rests deeper, just relaxing and releasing. 24 00:04:03,160 --> 00:04:11,160 You are here and everything is OK God is with you. 25 00:04:11,160 --> 00:04:28,230 And now, for a moment or two, let go 26 00:04:28,430 --> 00:04:33,550 of any focus and allow yourself to simply be. 27 00:04:46,880 --> 00:04:53,840 Gently bring your awareness to any sensations you're feeling. 28 00:04:59,510 --> 00:05:03,670 Just noticing the sensations on the body. 29 00:05:15,270 --> 00:05:21,470 Maybe it's the air on the skin or the weight of the body in the 30 00:05:21,470 --> 00:05:31,280 chair. Just noticing and welcoming 31 00:05:31,640 --> 00:05:35,240 these sensations as part of the meditation. 32 00:05:44,570 --> 00:05:49,890 Notice the rise and the fall of the chest as you breathe. 33 00:06:04,480 --> 00:06:13,280 Follow the breath and notice how it changes your body, the 34 00:06:13,280 --> 00:06:22,320 inhales expanding the body and filling it up with life, and the 35 00:06:22,320 --> 00:06:28,080 exhales relaxing the body, letting go. 36 00:06:40,600 --> 00:06:46,920 Follow the breath as it comes in through the nose and then goes 37 00:06:46,920 --> 00:07:05,330 back out through the mouth. You don't have to do anything. 38 00:07:06,810 --> 00:07:14,530 It's natural and effortless. Your body knows how to relax. 39 00:07:17,570 --> 00:07:22,760 You are simply unearthing the calm that was already there. 40 00:07:30,120 --> 00:07:36,240 This is a safe place of love and deep rest. 41 00:07:53,700 --> 00:07:58,260 Allow your mind to take refuge in God. 42 00:08:12,520 --> 00:08:19,800 Take this verse with you. Cast all your anxiety on him 43 00:08:20,600 --> 00:08:38,740 because He cares for you. Gently bring your awareness back 44 00:08:38,740 --> 00:08:48,100 to the body and when you feel ready, slowly open your eyes and 45 00:08:48,100 --> 00:08:53,920 take a nice deep breath. Sit back and relax for a moment. 46 00:08:55,520 --> 00:09:01,240 How do you feel? I hope you feel a little better. 47 00:09:02,680 --> 00:09:07,840 We'll see you next time with hope, mindfulness, and prayer.