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When we meditate, we're creating
space in our mind and soul for 

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God's grace, a place where we 
feel loved by the one who has 

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loved us from the beginning of 
time. 

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We are allowing ourselves to be 
open to the hand of grace. 

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We're opening up to God's love. 
OK, let's go ahead and get 

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started by getting comfortable 
in your chair. 

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And when you're ready, take a 
few nice deep breaths and allow 

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your eyes to slowly close. 
Now take a moment to consider 

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this verse. 
You are God's chosen treasure. 

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And again, you are God's chosen 
treasure. 

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When it feels comfortable, go 
ahead and take a few deep 

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breaths in nice and easy. 
Let the breath settle and become

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natural and bring your attention
to the space in the room, not 

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thinking too hard about it, just
becoming aware of your body and 

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your surroundings. 
Notice the air on the skin. 

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Feel the chair beneath you. 
Pay attention to the position of

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your body. 
Make sure that you're 

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comfortable. 
Notice the state of your mind. 

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Does the mind feel calm? 
Does it feel restless? 

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Both are OK, just a simple easy 
noticing, just noticing the 

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space. 
Almost like you're an observer. 

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Notice the gentle sound of your 
breath coming in and going out. 

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Deepening the inhales and 
extending the exhales. 

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Letting the body rest. 
Just relax. 

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Let's begin to take note of how 
the body is feeling. 

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Not really thinking too much 
about it, just letting go of 

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those feelings of tightness and 
tension. 

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When it feels comfortable, take 
a few deep breaths. 

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In through the nose and out 
through the mouth. 

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Deep breath in, expanding the 
body and filling the chest. 

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Up and exhale, feeling the chest
fall and let go. 

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Take another big deep breath in 
and control the exhale, letting 

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it take twice as long as the 
inhale. 

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With each breath, allow the 
tension to melt away from the 

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body. 
Now allow your breath to take up

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a natural rhythm. 
Let the gentle sound of your 

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breathing relax your mind. 
There is no way to do this 

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wrong, just an easy, effortless 
awareness letting go. 

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Take this verse with you. 
You are God's chosen treasure. 

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Gently bring your awareness back
to the body and when you feel 

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ready, slowly open your eyes and
take a nice deep breath. 

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Sit back and relax for a moment.
How do you feel? 

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I hope you feel a little better.
We'll see you next time with 

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hope, mindfulness, and prayer.