daily hope
Notice and Release
10 minutes · Audio access options are available in the app
Related Scripture: Psalm 62:1 (recording quotes NLV). 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.
0:00As you rest in silence today, notice your emotions.
0:08Step back, and just notice.
0:13Whatever you're feeling is okay and natural.
0:20We're all human, and we all live in a state of changing emotions.
0:27Remember, emotions and thoughts come and go.
0:33If you're struggling with a thought, let go and give it up to God.
0:40You don't have to fight them.
0:43Just notice them, and let them go.
0:51Okay.
0:52Let's go ahead and get started by getting comfortable in your chair, and when you're ready, take a few nice deep breaths and allow your eyes to slowly close.
1:15Now, take a moment to consider this verse.
1:21"My soul is quiet and waits for God alone.
1:26He is the one who saves me." And again, "My soul is quiet and waits for God alone.
1:45He is the one who saves me." When it feels comfortable, go ahead and take a few deep breaths in.
2:14Nice and easy.
2:22Let the breaths settle and become natural, and bring your attention to the space in the room, not thinking too hard about it, just becoming aware of your body and
2:43your surroundings.
2:54Notice the air on the skin.
3:03Feel the chair beneath you.
3:12Pay attention to the position of your body.
3:17Make sure that you're comfortable.
3:30Notice the state of your mind.
3:36Does the mind feel calm?
3:40Does it feel restless?
3:43Both are okay.
3:51Just a simple, easy noticing.
4:04Just noticing the space, almost like you're an observer.
4:19Notice the gentle sound of your breath coming in and going out, deepening the inhales and extending the exhales, letting the body rest.
4:53Just relax.
5:08Let's begin to take note of how the body is feeling, not really thinking too much about it, just letting go of those feelings of tightness and tension.
5:49When it feels comfortable, take a few deep breaths.
6:10In through the nose and out through the mouth.
6:24Deep breath in, expanding the body and filling the chest up.
6:33And exhale, feeling the chest fall and let go.
6:52Take another big, deep breath in, and control the exhale, letting it take twice as long as the inhale.
7:09With each breath, allow the tension to melt away from the body.
7:29Now, allow your breath to take up a natural rhythm.
7:38Let the gentle sound of your breathing relax your mind.
8:01There is no way to do this wrong, just an easy, effortless awareness.
8:16Letting go.
8:32Take this verse with you, "Many people are suffering, crushed by the weight of their troubles.
8:43But the Lord is a refuge for them, a safe place they can run to." Gently bring your awareness back to the body, and when you feel ready, slowly open
9:15your eyes and take a nice deep breath.
9:20Sit back and relax for a moment.
9:24How do you feel?
9:28I hope you feel a little better.
9:31We'll see you next time with hope, mindfulness, and prayer.