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Meditation isn't just an 
exercise to help you feel more 

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relaxed, it's an opportunity to 
unload and unburden yourself 

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from the stresses of your life. 
Prayer is your chance to tell 

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God. 
Please take this, I can't hold 

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it anymore. 
Today as you meditate, allow 

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yourself to let go and allow God
to handle it. 

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Let's begin by loosening the 
shoulders and the chest, and 

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when you feel ready, just allow 
the eyes to slowly close. 

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Take a moment to consider this 
verse. 

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You are my shield around me, and
again, you are my shield around 

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me. 
In your own time. 

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Take a few nice deep breaths in 
through the nose and out through

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the mouth. 
Allow the body to let go a 

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little bit more with each 
exhale. 

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Feel the face and the neck 
softening as your body begins to

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relax. 
Notice how your breath softens 

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and relaxes the body. 
Come to that sense of weight in 

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the body, allowing the chair to 
hold the body up. 

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Relax the arms all the way down 
to the hands. 

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Allow the legs to become heavy, 
relaxing all the way down to the

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toes. 
Feel the muscles softening. 

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Allow the natural rhythm of the 
breath to relax the body. 

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Notice the rise and the fall of 
the chest. 

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Just noticing how good it feels 
just to breathe. 

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And now, for a moment or two, 
let your awareness be free. 

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Let it rest. 
As you relax, allow God's 

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presence of peace to wash over 
you. 

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Let your breath fill your body 
and relax your muscles. 

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As your breath relaxes your 
body, bring your attention to 

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the heartbeat. 
Just noticing the quiet rhythm 

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of your heartbeat. 
Allow that rhythm and stillness 

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to calm your mind, to relax your
body. 

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Let go of any feelings of stress
or worry. 

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God is taking care of you. 
Allow those feelings to go. 

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You are safe here. 
And if thoughts take you away, 

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that's OK Be easy with the 
thoughts. 

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Just remember, you can always 
come back to the breath and the 

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heartbeat. 
Let yourself relax and allow God

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to speak to your heart. 
Take this verse with you. 

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You are my shield around me. 
Slowly begin to bring your 

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awareness back to the body. 
Maybe even move your fingers and

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toes a little bit. 
When it feels natural, allow 

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your eyes to slowly open. 
Take another big deep breath in 

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and let it out with a sigh. 
Notice how you feel. 

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I hope you feel a little more 
relaxed. 

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We'll see you again to Morrow 
with hope, mindfulness, and 

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prayer.