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In today's meditation, focus on 
relaxing your body. 

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We hold so much tension and 
frustration that our bodies 

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forget what it feels like to 
relax. 

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Like waves crashing on the 
shore. 

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Continue to relax every part of 
your body until your chair is 

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the only thing holding you up. 
Let's go ahead and get started 

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by gently bringing your 
attention to the breath. 

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Notice the rise and the fall of 
the chest, and when you're 

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ready, let your eyes close like 
the sunsets. 

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Take a moment to consider this 
verse. 

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Give your burdens to the Lord, 
He will carry them. 

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And again, give your burdens to 
the Lord, He will carry them. 

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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. 
Give your burdens to the Lord. 

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He will carry them. 
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.