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Begin by getting comfortable and
allowing your body to relax. 

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As you begin to feel your body 
releasing, allow your eyes to 

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slowly close. 
Let your awareness rest with 

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this verse and prayer. 
This is my commandment, Love 

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each other in the same way I 
have loved you. 

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And again, this is my 
commandment. 

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Love each other in the same way 
I have loved you. 

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Now bring your awareness to the 
feeling of the body. 

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Maybe there's some muscle 
tightness or stress lingering in

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the body. 
Slowly begin to let those 

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muscles relax and release. 
Give yourself permission to let 

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go of today. 
What is done is done. 

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All you have is this moment. 
Take a few nice deep breaths, 

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allow your breathing to relax 
the mind. 

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Feel the body become heavier, 
sinking into your bed, letting 

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go of all that stress in the 
body and the mind. 

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Inhale, feel the chest rise and 
exhale, feel the chest fall. 

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Let the breath find a natural 
rhythm. 

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Begin to notice the sounds in 
the room, not resisting the 

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sounds, just accepting them as 
they are. 

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You are just the observer. 
If the thoughts take you away, 

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remember that's OK. 
There's no way to do this wrong.

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When it feels comfortable, bring
your awareness back to the 

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sounds. 
Now bring your attention to the 

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way the body feels. 
Notice your breath. 

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Allow the inhales to expand the 
body. 

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Notice how the exhales make you 
feel. 

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Feel the body relax and become 
heavier. 

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Now soften the forehead down the
front of the face. 

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Relax the corners of the eyes. 
Allow the neck to relax and the 

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shoulders to fall away from the 
ears. 

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Relax the temples. 
Feel the weight of the body so 

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the arms become heavy. 
The legs are becoming heavy. 

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Feel the bones become heavy. 
Allow the whole body to soften 

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and release. 
Now give yourself a moment to 

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relax and totally let go. 
Take this verse with you. 

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This is my commandment. 
Love each other in the same way 

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I have loved you. 
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.