daily hope
Just the Breath
9 minutes · Audio access options are available in the app
Related Scripture: Isaiah 41:10a (recording quotes ERV). 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.
0:00Today, as you meditate, I want you to simply focus on your breath.
0:09Let go of any expectations of what this meditation should be or feel like.
0:18Just focus on your breath and allow your spirit to rest with God, whatever way feels most natural.
0:31Let's begin by allowing the body to become heavy.
0:40And as you begin to relax, allow your eyes to close.
0:51Now take a moment to consider this verse.
0:57"Don't worry, I am with you.
1:02Don't be afraid, I am your God." And again, "Don't worry, I am with you.
1:21Don't be afraid, I am your God." With a gradual ease, take a nice big breath.
1:48Be intentional with the breath.
1:55Big, deep inhales, and nice, long exhales.
2:07Relax, and settle into your body.
2:15With each breath, allow the muscles to soften and let go.
2:30Feel that sense of gravity and weight in the body.
2:39You're just uncovering the natural calm that's always accessible through God.
2:57Now, with ease, bring your awareness to the sounds in the room.
3:11Just listening to the sounds with an easy curiosity.
3:20Not placing judgment on the sounds.
3:24Just noticing the sounds, and accepting them as part of this practice.
3:43If the thoughts take you away, it's okay.
3:48When you notice the thoughts, gently bring your awareness back to the sounds.
4:07Just noticing and listening.
4:24Now, for a moment or two, let your awareness go where it wants to go.
4:50Now, bring your attention to the way it feels when you breathe.
5:10Feel the stomach and the chest rise with each inhale.
5:21And feel the body relax with each exhale.
5:45In through the nose.
5:48Feel the body expand.
5:53And then slowly exhale.
6:13Let the breath be natural.
6:17Let the breath naturally relax the body.
6:37Allow the face and the neck to soften.
6:57Allow the forehead to relax and the shoulders to fall away from the ears.
7:17Relax the body and allow the chair to hold the body up.
7:34Just relaxing and letting the body unwind.
7:52Simply let go.
8:09Take this verse with you: Don't worry, I'm with you.
8:19Don't be afraid, I am your God.
8:38When it feels easy, bring your attention back to the feeling of the breath.
8:47Take a few more deep breaths and slowly allow your eyes to open.
8:56Notice how the breath changes the way you feel.
9:01I hope you feel a little more relaxed.
9:05We'll see you again tomorrow.
9:08Take care of yourself.