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Meditation is more than just 
breathing exercises and mental 

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tools. 
Meditation is resting into a 

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space in your heart. 
This is a place of safety, 

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acceptance, and renewal. 
It's a place where you can 

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reconnect with your Creator. 
Today, as you meditate, allow 

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yourself to enter that place of 
renewal and rest with God. 

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Let's begin by noticing the 
weight of the body, allowing the

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body to relax into the chair, 
and as the body begins to relax,

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allow your eyes to close. 
Take a moment to consider this 

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verse. 
Leave your troubles with the 

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Lord and He will defend you. 
And again, leave your troubles 

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with the Lord, and He will 
defend you 

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with a gradual ease. 
Take a nice big breath. 

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Be intentional with the breath. 
Big deep inhales and nice long 

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exhales relax and settle into 
your body with each breath. 

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Allow the muscles to soften and 
let go. 

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Feel that sense of gravity and 
weight in the body. 

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You're just uncovering the 
natural calm that's always 

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accessible through God. 
Now with ease, bring your 

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awareness to the sounds in the 
room. 

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Just listening to the sounds 
with an easy curiosity, not 

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placing judgement on the sounds,
just noticing the sounds and 

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accepting them. 
As part of this practice, 

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if the thoughts take you away, 
it's OK. 

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When you notice the thoughts, 
gently bring your awareness back

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to the sounds. 
Just noticing and listening 

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now for a moment or two. 
Let your awareness go where it 

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wants to go. 
Now bring your attention to the 

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way it feels when you breathe. 
Feel the stomach and the chest 

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rise with each inhale and feel 
the body relax with each exhale.

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In through the nose, feel the 
body expand and then slowly 

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exhale. 
Let the breath be natural. 

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Let the breath naturally relax 
the body. 

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Allow the face and the neck to 
soften. 

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Allow the forehead to relax and 
the shoulders to fall away from 

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the ears. 
Relax the body and allow the 

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chair to hold the body up. 
Just relaxing and letting the 

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body unwind. 
Simply let go, 

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take this verse with you, leave 
your troubles with the Lord, and

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He will defend you. 
When it feels easy, bring your 

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attention back to the feeling of
the breath. 

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Take a few more deep breaths and
slowly allow your eyes to open. 

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Notice how the breath changes 
the way you feel. 

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I hope you feel a little more 
relaxed. 

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We'll see you again tomorrow. 
Take care of yourself.