Relax Like Waves

Meditation transcript

Transcript of the recording. Scripture translation labels describe the translation quoted in the audio.

0:00In today's meditation, focus on relaxing your body.

0:07We hold so much tension and frustration that our bodies forget what it feels like to relax.

0:16Like waves crashing on the shore, continue to relax every part of your body until your chair is the only thing holding you up.

0:30Let's go ahead and get started by gently bringing your attention to the breath.

0:39Notice the rise and the fall of the chest, and when you're ready, let your eyes close like the sun sets.

0:59Take a moment to consider this verse: Give your burdens to the Lord.

1:08He will carry them.

1:18And again, give your burdens to the Lord.

1:24He will carry them.

1:41Now, bring your attention to your breath; just a soft, easy awareness.

1:59Notice what it feels like as air passes in through the nose and then back out through the mouth.

2:17Let the breath bring life to your body.

2:35Begin to listen to the sound of your breath, listening to the inhale and the exhale.

3:01On the next exhale, allow the breath to relax and become natural.

3:21Allow your breath to bring renewal to your body.

3:29You're making space to notice God's presence in your life.

3:45When it feels comfortable, bring your attention to the heartbeat.

4:06Allow that rhythm and stillness to enter every part of your body.

4:32Feel the presence of God in this space.

4:49Gently bring your awareness to any sensations you're feeling.

5:08Just noticing the sensations on the body.

5:26Maybe it's the air on the skin or the weight of the body in the chair.

5:46Just noticing and welcoming these sensations as part of the meditation.

6:05Notice the rise and the fall of the chest as you breathe.

6:16Follow the breath and notice how it changes your body.

6:33The inhales, expanding the body and filling it up with life.

6:42And the exhales, relaxing the body, letting go.

7:01You don't have to do anything.

7:06It's natural and effortless.

7:10Your body knows how to relax.

7:20You're simply unearthing the calm that was already there.

7:36This is a safe place of love and deep rest.

7:53Allow your mind to take refuge in God.

8:11Take this verse with you.

8:15Give your burdens to the Lord, He will carry them.

8:35Gently bring your awareness back to the feeling of the body.

8:41Notice the weight of the body on the chair, and when you feel ready, allow your eyes to open and take a nice deep breath.

8:55Notice how your breath changes the way you feel.

9:00I hope you feel a little more in touch with God.

9:06We'll see you again next time, with hope, mindfulness, and prayer.

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