daily hope
Releasing a Grudge
9 minutes · Audio access options are available in the app
Related Scripture: 1 Corinthians 13:5b (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.
0:00There's a saying that holding onto a grudge is like drinking poison and expecting the other person to get sick, and that's true.
0:13While holding onto a grudge may be totally natural, it only functions to keep you chained to those heavy burdens.
0:24In today's meditation, ask God to give you the strength to let go and allow yourself to be free.
0:36Okay, let's begin by consciously relaxing the body, and when you're ready, allow your eyes to slowly close.
0:55As your body begins to settle, take a moment to consider this verse: Love does not remember the suffering that comes from being hurt by someone.
1:18Again, love does not remember the suffering that comes from being hurt by someone.
1:43Now take a moment to be grateful for this opportunity to relax.
1:58Notice how good it feels just to be here in this moment.
2:14When it feels natural, begin to deepen the breath.
2:27Let go of your worries and focus your attention on the breath.
2:41Nothing else matters right now.
2:46You are here.
2:49There's nothing to do but relax.
3:03Allow your body to honor the natural calm given by God's presence.
3:14Just listening to the breath, noticing the rise and the fall of the chest.
3:27Deep breath in, expanding the body, and then exhale, letting your awareness rest.
3:48Take another deep breath as you feel your lungs expand, and exhale, following the air back out through the mouth.
4:11The thoughts may take you away, and that's okay.
4:22With each breath, effortlessly rest into the arms of God.
4:47Now, slowly begin to take some deep breaths, allowing the body to open.
5:04Let the breath relax any areas of tightness in the body.
5:22Consciously, start to turn the muscles off.
5:31Start with the muscles in the feet and the legs.
5:38Allow the feet to be heavy on the floor.
5:46Allow the chest and the back to open so the breathing can become deep and natural.
6:07Soften the shoulders.
6:10Allow them to fall away from the ears.
6:20Let the head fall and become heavy at the neck.
6:32Feel the weight of the body and how it pushes you down into the chair.
6:50When it feels comfortable, bring your awareness to the sound of your breath.
7:01Not changing anything about the breath, just noticing it.
7:16Listening to the gentle rhythm of the inhales and exhales.
7:29Filling the body up with fresh air.
7:36And then slowly exhaling and letting go.
7:55Let your mind be still.
8:12Take this verse with you: Love does not remember the suffering that comes from being hurt by someone.
8:40Allow your awareness to slowly come back to your body.
8:47And when it feels natural, begin to open your eyes.
8:55Sit back in your chair.
8:58Maybe you wanna stretch a little bit.
9:01Do whatever feels good.
9:04Take a moment to notice how you feel.
9:09I hope you feel a little more relaxed.
9:13We'll see you again tomorrow for another day of hope.