Hi everybody and welcome to a time to be still and be loved. My name is

Elisa Keaton and it is my pleasure to help you be still, to quiet your soul to exhale more than you're inhaling maybe and

maybe a little bit of both so really this time is made for you to just receive.

You're not supposed to work for anything.

You're supposed to really cease driving

and a posture that is relaxing would be good

without you falling asleep. If you do fall asleep it's okay it's probably just

an indicator that you are really tired and need real rest, need

more rest in your life. So it's okay. No, no shame, no condemning. This really is a time, it's like checking the oil in a car. We have to check to see how well am I doing in this stillness place because stillness is such a spiritual discipline and practice that Jesus himself

would go to a desolate and quiet place to meet with his father to be still to talk to, to pray, to listen.

But in this time particularly, you're going to just listen,

less talk more ears.

So find yourself either seated in a comfortable position.

Spine tall if you're seated, resting your palms open on your lap.

If you're in a chair you want to put your feet on the ground and feel integrated

but without feeling like you have to completely engage all your muscles. So if you're laying down, that'll work too for this particular time today. We're going to do a exercise that's a body

awareness exercise as well as a breath awareness so there will be a little bit of

engagement but then followed by a disengagement as well so you'll see

So go ahead and begin to take a deep breath inhale and then exhale longer than you could inhale.

Again, inhale and exhale longer than, everybody inhale, holy spirit.

Exhale the word come. Inhale, Holy Spirit. Exhale.

Exhale, speak.

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