1
00:00:00,120 --> 00:00:04,400
When meditating, it's so 
important to remain open. 

2
00:00:05,240 --> 00:00:09,640
Try not to hold on to the way 
you believe things should be. 

3
00:00:10,560 --> 00:00:17,400
Accept things as they are. 
Know that life is messy, but God

4
00:00:17,760 --> 00:00:24,360
is at work in your life. 
Let's begin by allowing the body

5
00:00:24,560 --> 00:00:35,640
to become heavy, and as you 
begin to relax, allow your eyes 

6
00:00:35,760 --> 00:00:43,920
to close. 
Now take a moment to consider 

7
00:00:43,920 --> 00:00:49,400
this verse. 
Even if I walk into trouble, you

8
00:00:49,400 --> 00:01:04,040
will keep my life safe. 
And again, even if I walk into 

9
00:01:04,040 --> 00:01:08,280
trouble, you will keep my life 
safe 

10
00:01:23,250 --> 00:01:28,010
with a gradual ease. 
Take a nice big breath. 

11
00:01:32,690 --> 00:01:44,880
Be intentional with the breath. 
Big deep inhales and nice long 

12
00:01:45,080 --> 00:02:00,670
exhales relax and settle into 
your body with each breath. 

13
00:02:01,830 --> 00:02:06,270
Allow the muscles to soften and 
let go. 

14
00:02:14,360 --> 00:02:19,480
Feel that sense of gravity and 
weight in the body. 

15
00:02:23,920 --> 00:02:29,200
You're just uncovering the 
natural calm that's always 

16
00:02:29,200 --> 00:02:45,390
accessible through God. 
Now with ease, bring your 

17
00:02:45,390 --> 00:02:48,590
awareness to the sounds in the 
room. 

18
00:02:55,160 --> 00:03:04,880
Just listening to the sounds 
with an easy curiosity, not 

19
00:03:04,880 --> 00:03:12,440
placing judgment on the sounds. 
Just noticing the sounds and 

20
00:03:12,440 --> 00:03:15,680
accepting them as part of this 
practice. 

21
00:03:27,520 --> 00:03:31,560
If the thoughts take you away, 
it's OK. 

22
00:03:32,640 --> 00:03:38,760
When you notice the thoughts, 
gently bring your awareness back

23
00:03:38,760 --> 00:03:54,190
to the sounds. 
Just noticing and listening. 

24
00:04:07,960 --> 00:04:15,040
Now, for a moment or two, let 
your awareness go where it wants

25
00:04:15,040 --> 00:04:37,890
to go. 
Now bring your attention to the 

26
00:04:37,890 --> 00:04:57,320
way it feels when you breathe. 
Feel the stomach and the chest 

27
00:04:57,840 --> 00:05:10,210
rise with each inhale and feel 
the body relax with each exhale.

28
00:05:29,200 --> 00:05:38,360
In through the nose, feel the 
body expand and then slowly 

29
00:05:38,960 --> 00:05:59,680
exhale. 
Let the breath be natural. 

30
00:06:01,440 --> 00:06:05,920
Let the breath naturally relax 
the body. 

31
00:06:21,520 --> 00:06:26,360
Allow the face and the neck to 
soften. 

32
00:06:41,840 --> 00:06:47,760
Allow the forehead to relax and 
the shoulders to fall away from 

33
00:06:47,760 --> 00:07:04,540
the ears. 
Relax the body and allow the 

34
00:07:04,540 --> 00:07:23,910
chair to hold the body up. 
Just relaxing and letting the 

35
00:07:23,910 --> 00:07:38,920
body unwind. 
Simply let go. 

36
00:07:53,270 --> 00:08:00,510
Take this verse with you. 
Even if I walk into trouble, you

37
00:08:00,830 --> 00:08:18,060
will keep my life safe. 
When it feels easy, bring your 

38
00:08:18,060 --> 00:08:21,860
attention back to the feeling of
the breath. 

39
00:08:23,260 --> 00:08:30,520
Take a few more deep breaths and
slowly allow your eyes to open. 

40
00:08:32,039 --> 00:08:36,039
Notice how the breath changes 
the way you feel. 

41
00:08:36,880 --> 00:08:39,440
I hope you feel a little more 
relaxed. 

42
00:08:40,880 --> 00:08:45,000
We'll see you again to Morrow. 
Take care of yourself.