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One of the benefits of prayer 
and meditation is getting to 

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know yourself and getting to 
know God in a more intimate way.

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It's helpful to recognize that 
there will be negative thoughts 

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and negative emotions, but take 
them for what they are, just 

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thoughts and emotions. 
Realize who you truly are. 

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You are loved by a Creator who 
made you and loves you. 

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OK, let's get started by 
allowing the body to relax and 

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when you're ready, let your eyes
close like the sun sets. 

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Take a moment to consider this 
verse. 

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The Lord created you. 
And again, the Lord created you 

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gradually and with ease. 
Bring your awareness to rest on 

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your breath. 
Feel the body rise with each 

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inhale and then allow your 
awareness to rest in a little 

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more with each exhale. 
Notice how with each breath, the

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body feels a little calmer. 
Begin to notice the space around

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the body. 
Feel the contact of the body on 

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the chair and your feet on the 
floor. 

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When you feel comfortable, begin
to scan the entire body to build

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up a picture of what the body 
feels like. 

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Piece by piece. 
Release any areas of tension. 

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Let go of your stress. 
Let go of your anxiety. 

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You are exactly where you're 
meant to be. 

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Allow that natural rhythm of the
breath to relax you. 

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Let your breath guide you to a 
place of safety in the presence 

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of God. 
You are accepted here. 

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You are loved. 
With ease, bring your attention 

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to the breath. 
Take a few nice deep breaths. 

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Make them feel easy and 
effortless. 

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Feel life enter your body as you
breathe in and then release your

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tension as you breathe out. 
Inhale, feel how the body 

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expands, then slowly exhale, 
feeling the body fall. 

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Feel the air as it travels in 
through the nose and follow the 

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air back out through the mouth. 
Allow each breath to soften the 

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chest and relax the shoulders. 
Begin to scan the body from the 

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head to the toe, relaxing the 
body piece by piece. 

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There's no way to do this wrong.
And now, for a few moments, 

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allow your mind to do what it 
wants to do. 

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If it wants to think then let it
think, and if it wants to rest 

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then let it rest. 
Take this verse with you. 

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The Lord created you. 
When you feel ready, slowly 

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bring your awareness back to the
breath and allow your eyes to 

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open. 
Take a few deep breaths in 

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through the nose and out through
the mouth. 

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Notice how you feel. 
I hope you feel a little more 

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relaxed. 
We'll see you again tomorrow 

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with hope, mindfulness, and 
prayer.