daily hope
Unburdening
9 minutes · Audio access options are available in the app
Related Scripture: Psalm 3:3a (recording quotes NIV). 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 isn't just an exercise to help you feel more relaxed.
0:07It's an opportunity to unload and unburden yourself from the stresses of your life.
0:16Prayer is your chance to tell God, "Please take this.
0:21I can't hold it anymore." Today, as you meditate, allow yourself to let go, and allow God to handle it.
0:37Let's begin by loosening the shoulders and the chest.
0:45And when you feel ready, just allow the eyes to slowly close.
0:56Take a moment to consider this verse: "You are my shield around me." And again, "You are my shield around me." In your own time, take a few nice, deep
1:35breaths, in through the nose and out through the mouth.
1:50Allow the body to let go a little bit more with each exhale.
2:04Feel the face and the neck softening as your body begins to relax.
2:19Notice how your breath softens and relaxes the body.
2:34Come to that sense of weight in the body, allowing the chair to hold the body up.
2:52Relax the arms all the way down to the hands.
3:00Allow the legs to become heavy, relaxing all the way down to the toes.
3:16Feel the muscles softening.
3:28Allow the natural rhythm of the breath to relax the body.
3:40Notice the rise and the fall of the chest.
3:53Just noticing how good it feels just to breathe.
4:11And now, for a moment or two, let your awareness be free.
4:20Let it rest.
4:36As you relax, allow God's presence of peace to wash over you.
4:58Let your breath fill your body and relax your muscles.
5:16As your breath relaxes your body, bring your attention to the heartbeat.
5:36Just noticing the quiet rhythm of your heartbeat.
5:50Allow that rhythm and stillness to calm your mind, to relax your body.
6:12Let go of any feelings of stress or worry.
6:30God is taking care of you.
6:46Allow those feelings to go.
6:54You are safe here.
7:10And if thoughts take you away, that's okay.
7:16Be easy with the thoughts.
7:20Just remember, you can always come back to the breath and the heartbeat.
7:40Let yourself relax, and allow God to speak to your heart.
8:00Take this verse with you, "You are my shield around me." Slowly begin to bring your awareness back to the body, maybe even move your fingers and toes a little
8:32bit.
8:34When it feels natural, allow your eyes to slowly open.
8:41Take another big, deep breath in, and let it out with a sigh.
8:48Notice how you feel.
8:50I hope you feel a little more relaxed.
8:53We'll see you again tomorrow with hope, mindfulness, and prayer.