1
00:00:00,520 --> 00:00:05,120
The way our mind typically works
is that we're constantly 

2
00:00:05,120 --> 00:00:10,440
analyzing and assessing. 
Our minds are naturally forming 

3
00:00:10,440 --> 00:00:13,360
opinions and organizing 
thoughts. 

4
00:00:14,400 --> 00:00:18,680
We place various levels of 
importance on everything that we

5
00:00:18,680 --> 00:00:23,600
see and hear. 
This means our minds are 

6
00:00:23,600 --> 00:00:28,040
constantly in motion and 
constantly processing, which 

7
00:00:28,040 --> 00:00:31,560
prevents our minds from ever 
truly resting. 

8
00:00:32,400 --> 00:00:37,000
By letting go of any judgement, 
we consciously step back from 

9
00:00:37,040 --> 00:00:41,120
analyzing and assessing, and we 
simply observe. 

10
00:00:42,480 --> 00:00:46,480
Let that sit with you as you 
settle into this meditation. 

11
00:00:49,800 --> 00:00:58,440
Let's begin by loosening the 
shoulders and the chest, and 

12
00:00:58,440 --> 00:01:04,480
when you feel ready, just allow 
the eyes to slowly close. 

13
00:01:09,000 --> 00:01:12,280
Take a moment to consider this 
verse. 

14
00:01:14,680 --> 00:01:19,960
The Lord is my shepherd. 
I shall not be in want. 

15
00:01:21,240 --> 00:01:26,760
He leads me beside quiet waters,
He restores my soul. 

16
00:01:35,010 --> 00:01:39,450
And again the Lord is my 
shepherd. 

17
00:01:41,490 --> 00:01:48,730
I shall not be in want. 
He leads me beside quiet waters.

18
00:01:50,690 --> 00:02:11,560
He restores my soul. 
Now slowly begin to take some 

19
00:02:11,560 --> 00:02:17,160
deep breaths, allowing the body 
to open. 

20
00:02:23,350 --> 00:02:28,270
Let the breath relax. 
Any areas of tightness in the 

21
00:02:28,270 --> 00:02:41,600
body consciously start to turn 
the muscles off. 

22
00:02:45,600 --> 00:02:49,960
Start with the muscles in the 
feet and the legs. 

23
00:02:53,320 --> 00:02:57,520
Allow the feet to be heavy on 
the floor. 

24
00:03:01,200 --> 00:03:07,880
Allow the chest and the back to 
open so the breathing can become

25
00:03:07,880 --> 00:03:21,920
deep and natural. 
Soften the shoulders, allow them

26
00:03:21,920 --> 00:03:34,250
to fall away from the ears. 
Let the head fall and become 

27
00:03:34,250 --> 00:03:46,760
heavy at the neck. 
Feel the weight of the body and 

28
00:03:46,760 --> 00:03:49,720
how it pushes you down into the 
chair. 

29
00:04:01,160 --> 00:04:07,680
When it feels comfortable, bring
your awareness to the sound of 

30
00:04:07,680 --> 00:04:14,240
your breath. 
Not changing anything about the 

31
00:04:14,240 --> 00:04:27,880
breath, just noticing it, 
listening to the gentle rhythm 

32
00:04:28,560 --> 00:04:40,800
of the inhales and exhales. 
Filling the body up with fresh 

33
00:04:40,800 --> 00:04:48,920
air and then slowly exhaling and
letting go. 

34
00:04:54,730 --> 00:05:13,720
Let your mind be still. 
Now take a moment to be grateful

35
00:05:14,920 --> 00:05:32,270
for this opportunity to relax. 
Notice how good it feels just to

36
00:05:32,270 --> 00:05:52,760
be here in this moment. 
When it feels natural, begin to 

37
00:05:52,760 --> 00:06:09,160
deepen the breath, 
let go of your worries and focus

38
00:06:09,160 --> 00:06:24,700
your attention on the breath. 
Nothing else matters right now. 

39
00:06:27,180 --> 00:06:32,940
You are here. 
There is nothing to do but 

40
00:06:32,940 --> 00:06:49,040
relax. 
Allow your body to honor the 

41
00:06:49,040 --> 00:06:53,080
natural calm given by God's 
presence. 

42
00:06:57,320 --> 00:07:04,680
Just listening to the breath, 
noticing the rise and the fall 

43
00:07:04,880 --> 00:07:14,080
of the chest. 
Deep breath in, expanding the 

44
00:07:14,080 --> 00:07:21,320
body, and then exhale, letting 
your awareness rest. 

45
00:07:35,170 --> 00:07:45,450
Take another deep breath as you 
feel your lungs expand and 

46
00:07:45,490 --> 00:07:51,050
exhale, following the air back 
out through the mouth. 

47
00:07:58,320 --> 00:08:03,640
The thoughts may take you away, 
and that's OK. 

48
00:08:15,380 --> 00:08:23,500
With each breath, effortlessly 
rest into the arms of God. 

49
00:08:37,280 --> 00:08:44,280
Take this verse with you. 
The Lord is my shepherd. 

50
00:08:45,560 --> 00:08:51,400
I shall not be in want. 
He leads me beside quiet waters.

51
00:08:52,440 --> 00:09:11,240
He restores my soul. 
Slowly bring your awareness back

52
00:09:11,240 --> 00:09:18,640
to the body and when you feel 
ready, allow your eyes to open. 

53
00:09:21,040 --> 00:09:25,200
Take a moment to notice how your
body feels. 

54
00:09:27,160 --> 00:09:32,920
I hope you feel a little better.
We'll see you again tomorrow 

55
00:09:33,800 --> 00:09:36,600
with Hope, Mindfulness and 
prayer. 

56
00:09:37,880 --> 00:09:41,720
Remember, be easy with yourself.