daily hope
Embracing the Present
9 minutes · Audio access options are available in the app
Related Scripture: Jeremiah 29:11 (recording quotes NIV). The linked Bible reader uses the World English Bible.
Meditation transcript
Transcript of the recording. Scripture translation labels describe the translation quoted in the audio.
0:00Most of us have to work to adjust ourselves to reality.
0:05We tend to hang on to rosy memories of the past.
0:10These memories prevent us from embracing the present.
0:15The present is where God lives.
0:19It's also the only place you can ever truly be happy.
0:25Today, let go of the past, and fully embrace the present.
0:33Okay, let's get started by allowing the body to relax.
0:41And when you're ready, let your eyes close like the sun sets.
0:52Take a moment to consider this verse: "For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope
1:09and a future." And again: "For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a
1:32future." Now, bring your awareness to the space around the body.
2:00Not really examining it, just noticing the space with an easy curiosity.
2:20Notice any sensations on the skin.
2:28Feel the clothes on the skin.
2:37Feel the temperature of the room.
2:46Listen to the sounds in the room.
2:55Just a nice, easy focus on the sounds in the room.
3:16Listen to the gentle sound of your breathing.
3:24Notice the rise and the fall of the chest.
3:41Maybe the breath is shallow, or maybe it's deep.
3:48Both are okay.
3:52Just follow the breath as it moves through your body.
4:07Let the rhythm of your breath relax your mind.
4:26This is a safe place.
4:31God is watching over you.
4:51With ease, bring your attention to the breath.
5:09Take a few nice, deep breaths.
5:18Make them feel easy and effortless.
5:40Feel life enter your body as you breathe in, and then release your tension as you breathe out.
6:10Inhale.
6:12Feel how the body expands.
6:17Then slowly exhale, feeling the body fall.
6:36Feel the air as it travels in through the nose, and follow the air back out through the mouth.
6:57Allow each breath to soften the chest and relax the shoulders.
7:07Begin to scan the body from the head to the toe, relaxing the body piece by piece.
7:24There's no way to do this wrong.
7:39And now, for a few moments, allow your mind to do what it wants to do.
7:53If it wants to think, then let it think.
7:59And if it wants to rest, then let it rest.
8:18Take this verse with you.
8:22"For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a future." When you feel ready,
8:51slowly bring your awareness back to the breath and allow your eyes to open.
8:59Take a few deep breaths, in through the nose and out through the mouth.
9:10Notice how you feel.
9:15I hope you feel a little more relaxed.
9:19We'll see you again tomorrow with hope, mindfulness, and prayer.