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In our Foundation section, we 
talk about using the breath as 

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an anchor. 
Whenever you're stressed or need

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a moment to yourself, just come 
back to your breath. 

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It allows God's peace to return 
to your body. 

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Whether it's shallow or deep, 
it's a reminder that you're 

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still breathing and everything 
is going to be OK. 

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OK, let's go ahead and get 
started by taking a moment to 

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notice your breath. 
Just the rise and the fall of 

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the chest. 
And when you're ready, let your 

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eyes close like the sunsets. 
Now take a moment to consider 

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this verse. 
He's solid rock under my feet, 

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breathing room for my soul. 
And again, he's solid rock under

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my feet, breathing room for my 
soul. 

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Now bring your attention to your
breath. 

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Just a soft, easy awareness. 
Notice what it feels like as air

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passes in through the nose and 
then back out through the mouth.

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Let the breath bring life to 
your body. 

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Begin to listen to the sound of 
your breath, listening to the 

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inhale and the exhale. 
On the next exhale, allow the 

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breath to relax and become 
natural. 

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Allow your breath to bring 
renewal to your body. 

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You're making space to notice 
God's presence in your life. 

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When it feels comfortable, bring
your attention to the heartbeat.

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Allow that rhythm and stillness 
to enter every part of your 

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body. 
Feel the presence of God in this

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space. 
Gently bring your awareness to 

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any sensations you're feeling. 
Just noticing the sensations on 

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the body. 
Maybe it's the air on the skin 

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or the weight of the body in the
chair 

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just noticing and welcoming 
these sensations as part of the 

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meditation. 
Notice the rise and the fall of 

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the chest as you breathe. 
Follow the breath and notice how

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it changes your body. 
The inhales expanding the body 

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and filling it up with life, and
the exhales relaxing the body, 

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letting go. 
You don't have to do anything. 

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It's natural and effortless. 
Your body knows how to relax. 

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You are simply unearthing the 
calm that was already there. 

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This is a safe place of love and
deep rest. 

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Allow your mind to take refuge 
in God. 

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Take this verse with you. 
He's solid rock under my feet, 

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breathing room for my soul. 
Gently bring your awareness back

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to the feeling of the body. 
Notice the weight of the body on

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the chair and when you feel 
ready, allow your eyes to open 

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and take a nice deep breath. 
Notice how your breath changes 

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the way you feel. 
I hope you feel a little more in

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touch with God. 
We'll see you again next time 

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with hope, mindfulness, and 
prayer.