daily hope
Turning Down the Noise
9 minutes · Audio access options are available in the app
Related Scripture: John 1:5 (recording quotes NLT). 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.
0:01The world can be overwhelming with negativity.
0:06Negative news, negative images.
0:11Give yourself a break from all that negativity.
0:16Focus on the truth.
0:19The truth is good, because the truth is, you are loved.
0:29When you feel ready, go ahead and get comfortable in your position, really allowing the body to relax.
0:44And when you're ready, let your eyes slowly close.
0:53Take a moment to consider this verse: "The light shines in the darkness, and the darkness can never extinguish it." And again, "The light shines in the darkness, and the
1:19darkness can never extinguish it." Now, bring your attention to the way the breath feels, and take a few deep breaths.
1:56Gently expand the chest on the inhale, and then let the body soften on the exhale.
2:16With each breath, there's new life entering the body.
2:32As you breathe, begin to soften the body, starting at the top of the head.
2:47Allow the shoulders to fall away from the ears.
2:57Feel gravity push the body down into the chair.
3:10Now, gently bring your awareness to the space around the body.
3:25Feel the air on the skin.
3:33Notice the temperature of the air.
3:47And now, gently move your awareness to the heartbeat.
4:02Allow the rhythm of the heartbeat to relax the body.
4:14Let your awareness rest deeper in the presence of God.
4:25Simply let go.
4:37Bring your attention to any tightness in the body.
4:50Just noticing how the body feels.
5:06Start by relaxing the hands, letting go of any tension in the hands.
5:26Allow the arms to totally relax, letting go at the elbows and the wrists.
5:46Let the shoulders fall away from the ears.
5:59Let the legs become heavy.
6:11Allow the muscles to completely let go.
6:25Let your body totally relax and release.
6:42And now, if it feels comfortable, take a big deep breath, letting the air fill up the body.
7:06Feel the chest rise on the inhale.
7:12And fall on the exhale.
7:26Notice how the breath changes the way the body feels.
7:42And now, for a moment or two, let go of any focus, and just allow yourself to be.
8:07Take this verse with you, "The light shines in the darkness, and the darkness can never extinguish it." Softly, begin to bring your awareness back to the body, back to
8:39that feeling of weight in the body.
8:43And when you're ready, slowly open your eyes and take a big deep breath in.
8:52Take a moment to check in and notice how you feel.
8:58I hope you feel a little more present.
9:02We'll see you again tomorrow for another day of hope.
9:07Take care.