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Stress and anxiety often present
themselves when you spend too 

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much time thinking about the 
future. 

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Expectations can be misleading 
and are often wrong. 

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Life can only be lived in the 
here and now. 

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Today, as you meditate, remind 
yourself that in this very 

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moment, everything is OK. 
Let's start by taking a few nice

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deep breaths. 
As your breath begins to relax 

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your body, allow your eyes to 
close like the sunsets. 

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Now take a moment to consider 
this verse. 

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Even when I walk through the 
darkest valley, I will not be 

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afraid, for you are close beside
me. 

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And again, even when I walk 
through the darkest valley, I 

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will not be afraid, for you are 
close beside me. 

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Bring your attention to any 
tightness in the body, just 

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noticing how the body feels. 
Start by relaxing the hands, 

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letting go of any tension in the
hands. 

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Allow the arms to totally relax,
letting go at the elbows and the

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wrists. 
Let the shoulders fall away from

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the ears. 
Let the legs become heavy. 

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Allow the muscles to completely 
let go, let your body totally 

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relax and release. 
And now, if it feels 

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comfortable, take a big deep 
breath, letting the air fill up 

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the body. 
Feel the chest rise on the 

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inhale and fall on the exhale. 
Notice how the breath changes 

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the way the body feels. 
And now for a moment or two, let

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go of any focus and just allow 
yourself to be. 

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Now let's take some nice deep 
breaths in through the nose and 

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out through the mouth, just 
noticing and observing the 

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breath. 
Listen to the gentle sound of 

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your breathing. 
Begin to notice any feelings you

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may have brought with you today.
Thoughts are a natural part of 

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meditation. 
Just leave those feelings right 

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where they are and then gently 
come back to the feeling of the 

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breath. 
Long, deep inhale, then a slow 

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controlled exhale. 
Allow the breath to calm the 

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mind and relax the body. 
And now allow your awareness to 

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fall and move inward, finding 
that place where you feel loved.

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Feel that natural peace in God's
presence. 

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Remember, when you come near to 
God, He will come near to you. 

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Take this verse with you. 
How precious are your thoughts 

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about me, O God? 
And when I wake up, you are 

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still with me. 
When it feels easy, bring your 

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attention back to the feeling of
the breath. 

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Take a few more deep breaths and
slowly allow your eyes to open. 

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Notice how the breath changes 
the way you feel. 

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I hope you feel a little more 
relaxed. 

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We'll see you again tomorrow. 
Take care of yourself.