daily hope
No Right Way
10 minutes · Audio access options are available in the app
Related Scripture: Matthew 11:30b (recording quotes MSG). 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.
0:00It's important to remember that there's no particular right way to do meditation.
0:07It isn't a performance that's rated or measured.
0:13Sometimes when you try to relax, it doesn't happen.
0:19It's almost like the expectation prevents you from achieving it.
0:27You can't force peace or love.
0:31You can't force the petals back on a flower to make it bloom.
0:38It's all about letting go and receiving the things that are meant for you.
0:48Okay, let's go ahead and get started by taking a moment to notice your breath, just the rise and the fall of the chest, and when you're ready, let your
1:11eyes close like the sun sets.
1:19Now take a moment to consider this verse: Keep company with me, and you'll learn to live freely and lightly.
1:39And again, keep company with me, and you'll learn to live freely and lightly.
2:02Gradually, and with ease, bring your awareness to rest on your breath.
2:16Feel the body rise with each inhale, and then allow your awareness to rest in a little more with each exhale.
2:40Notice how with each breath, the body feels a little calmer.
2:58Begin to notice the space around the body.
3:08Feel the contact of the body on the chair and your feet on the floor.
3:22When you feel comfortable, begin to scan the entire body to build up a picture of what the body feels like.
3:36Piece by piece, release any areas of tension.
3:46Let go of your stress.
3:49Let go of your anxiety.
3:55You are exactly where you're meant to be.
4:08Allow that natural rhythm of the breath to relax you.
4:25Let your breath guide you to a place of safety in the presence of God.
4:44You are accepted here.
4:48You are loved.
5:08Now, bring your attention to any emotions you're carrying with you.
5:22Not engaging with the emotions, just noticing them with an easy curiosity.
5:50Now take a few deep breaths and allow the body to relax a little more with each exhale.
6:15With each passing thought, allow your awareness to rest deeper into God's love.
6:39Now, begin to deepen the breath.
6:50Inhale slowly and lengthen the breath, and then exhale, letting go of the breath.
7:08And then right back into the next inhale.
7:16Slow it down and make it deep.
7:26And then exhale.
7:29Let the body relax.
7:46Now, allow your breath to settle and let your mind settle with it.
8:10Give yourself space just to be who you are, a child of God.
8:32Take this verse with you.
8:37Keep company with me, and you'll learn to live freely and lightly.
8:56Gently bring your awareness back to the feeling of the body.
9:02Notice the weight of the body on the chair.
9:06And when you feel ready, allow your eyes to open and take a nice deep breath.
9:16Notice how your breath changes the way you feel.
9:21I hope you feel a little more in touch with God.
9:27We'll see you again next time, with hope, mindfulness, and prayer.