daily hope
Observing Without Engaging
10 minutes · Audio access options are available in the app
Related Scripture: John 14:27 (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 natural state of our mind is usually daydreaming, worrying, planning, judging, or anticipating.
0:10We're continually jumping from one thought to another, from one emotion to another.
0:17As we learn to simply observe our thoughts and not engage in them, we become less distracted and more open to experience the present moment.
0:31Simply observe your thoughts.
0:35Try not to engage in them.
0:38As we do this, we become less distracted and more open to experience the present moment.
0:47We become more open to the love and presence of God in our life.
0:57Let's begin by noticing the weight of the body, allowing the body to relax into the chair.
1:13And as the body begins to relax, allow your eyes to close.
1:24Take a moment to consider this verse: "I am leaving you with a gift: peace of mind and heart.
1:36And the peace I give is a gift the world cannot give." Again, "I am leaving you with a gift: peace of mind and heart.
1:58And the peace I give is a gift the world cannot give." Now, bring your awareness to the feeling of the body.
2:30Maybe there's some muscle tightness or stress lingering in the body.
2:42Slowly bring your attention to those areas of tightness and relax them, piece by piece.
3:02Feel the weight of your body in the chair.
3:14As your body begins to relax, allow your mind to let go.
3:26Give yourself permission to start fresh.
3:38What is done, is done.
3:42All you have is this moment.
3:54This is a safe place.
3:58Release your thoughts to God.
4:14When it feels comfortable, take a few nice, deep breaths.
4:26Inhale.
4:28Feel the chest rise.
4:32And exhale.
4:34Feel the chest fall.
4:43There's no way to do this wrong.
4:52If the thoughts take you away, that's okay.
4:57When it feels comfortable, bring your awareness back to the feeling of the breath.
5:22With a gentle ease, let's go ahead and take a nice, deep breath.
5:38Notice how good it feels just to breathe.
5:52Allow your inhales to fill the body up.
6:04And then, totally relax the body on the exhale.
6:20Notice how your breath changes the way your body feels.
6:36And on your next inhale, begin to count the breath.
6:44One on the inhale, and two on the exhale.
6:52Three on the next inhale, and four on the next exhale, counting up to ten, and then starting over again.
7:10If you lose track of the breath, it's okay.
7:14Just start over again, counting from one.
7:46There is nowhere to go, nowhere to be.
7:54We are just here, counting the breath.
8:08On the next exhale, allow the breath to relax and become natural.
8:28And now for a moment or two, let your mind relax.
8:48Take this verse with you: "I am leaving you with a gift: peace of mind and heart.
8:59And the peace I give is a gift the world cannot give." When it feels natural, bring your awareness back to the room.
9:23Just noticing the room with a gentle appreciation.
9:30And when you're ready, allow your eyes to slowly open.
9:36Take a moment to notice how you feel.
9:40I hope you feel a little more relaxed.
9:43We'll see you again tomorrow, for another day of hope.