daily hope
A Cumulative Practice
10 minutes · Audio access options are available in the app
Related Scripture: Psalm 86:11 (recording quotes ESV). 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.
0:00Meditation is a cumulative experience.
0:07The more you meditate and pray, the more your spirit aligns with God.
0:16Only looking back will you be able to notice how far you've come.
0:22The same is true of learning to see the world like God.
0:28With persistence, you can learn to let go of expectations and see others in love.
0:38Over time, forgiveness and understanding won't be something that requires attention.
0:46It will become the natural way in which you view the world.
0:53Let's begin by noticing the weight of the body, allowing the body to relax into the chair.
1:10And as the body begins to relax, allow your eyes to close.
1:20Take a moment to consider this verse: Teach me your ways, oh Lord, and I will walk in your truth.
1:40Again, teach me your ways, oh Lord, and I will walk in your truth.
2:04Now, let's take some nice deep breaths, in through the nose and out through the mouth.
2:23Just noticing and observing the breath, watching the rise and the fall of the chest.
2:43Listen to the gentle sound of your breathing.
2:55Begin to notice any feelings you may have brought with you today.
3:08Thoughts are a natural part of meditation.
3:17Just leave those feelings right where they are and then gently come back to the feeling of the breath.
3:37Long, deep inhale, then a slow controlled exhale.
3:53Allow the breath to calm the mind and relax the body.
4:11And now, allow your awareness to fall and move inward, finding that place where you feel loved.
4:31Feel that natural peace in God's presence.
4:43Remember, when you come near to God, He will come near to you.
5:12Notice how good it feels just to breathe.
5:28Allow your inhales to fill the body up, and then totally relax the body on the exhale.
5:58Notice how your breath changes the way your body feels.
6:16And on your next inhale, begin to count the breath.
6:24One on the inhale and two on the exhale.
6:32Three on the next inhale and four on the next exhale, counting up to 10, and then starting over again.
7:06If you lose track of the breath, it's okay.
7:11Just start over again, counting from one.
7:30There is nowhere to go, nowhere to be.
7:37We are just here, counting the breath.
7:52On the next exhale, allow the breath to relax and become natural.
8:13And now for a moment or two, let your mind relax.
8:33Take this verse with you.
8:38"Teach me Your ways, O Lord, and I will walk in Your truth." When it feels easy, bring your attention back to the feeling of the breath.
9:09Take a few more deep breaths and slowly allow your eyes to open.
9:18Notice how the breath changes the way you feel.
9:22I hope you feel a little more relaxed.
9:26We'll see you again tomorrow.
9:29Take care of yourself.