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Today, as you meditate, I want 
you to simply focus on your 

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breath. 
Let go of any expectations of 

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what this meditation should be 
or feel like. 

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Just focus on your breath and 
allow your spirit to rest with 

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God whatever way feels most 
natural. 

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Let's begin by allowing the body
to become heavy, and as you 

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begin to relax, allow your eyes 
to close. 

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Now take a moment to consider 
this verse. 

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Don't worry, I am with you, 
don't be afraid, I am your God. 

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And again, don't worry, I am 
with you. 

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Don't be afraid, I am your God. 
With a gradual ease, take a nice

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big breath. 
Be intentional with the breath. 

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Big deep inhales and nice long 
exhales. 

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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 judgment 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. 
Don't worry, I am with you. 

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Don't be afraid, I am your God. 
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.