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You don't have to accomplish 
everything at once. 

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One small step in a positive 
direction is still progress 

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today. 
Try to take everything one thing

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at a time, 1 moment, one breath,
and one step. 

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Things will get done when they 
get done. 

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God has you covered, just keep 
moving forward. 

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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. 
Keep company with me, and you'll

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learn to live freely and 
lightly. 

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And again, keep company with me 
and you'll learn to live freely 

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and lightly. 
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. 
Follow the breath as it comes in

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through the nose and then goes 
back out through the mouth. 

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You don't have to do anything. 
It's natural and effortless. 

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Your body knows how to relax. 
You are simply unearthing the 

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calm that was already there. 
This is a safe place of love and

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deep rest. 
Allow your mind to take refuge 

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in God. 
When it feels natural. 

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Let's take a nice big breath. 
With each breath, allow the body

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to become softer and more 
relaxed. 

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Almost like a wave of relaxation
washing over the body. 

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The breath fills up the body, 
and then it gives way to that 

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natural relaxation that's right 
under the surface. 

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Now let's turn our awareness to 
how the body feels. 

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Just examining the body with an 
easy curiosity. 

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Allow your shoulders to relax 
and fall away from the ears. 

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Relax your arms and allow your 
hands to open and let go. 

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Allow your temples and face to 
relax. 

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Let the throat and the neck 
soften. 

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Allow your breath to deepen as 
your awareness rests deeper, 

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just relaxing and releasing. 
You are here and everything is 

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OK God is with you. 
And now, for a moment or two, 

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let go of any focus and allow 
yourself to simply be. 

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Take this verse with you. 
Keep company with me and you'll 

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learn to live freely and 
lightly. 

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When it feels natural, bring 
your awareness back to the room,

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just noticing the room with a 
gentle appreciation. 

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And when you're ready, allow 
your eyes to slowly open. 

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Take a moment to notice how you 
feel. 

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I hope you feel a little more 
relaxed. 

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We'll see you again tomorrow for
another day of hope.