daily hope
Habits That Stick
9 minutes · Audio access options are available in the app
Related Scripture: Psalm 139:18b (recording quotes CEV). 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.
0:00A good way of forming a healthy habit of meditation is to tie it to some other activity.
0:08If you can do it right after your first cup of coffee or after you get out of the shower every morning, it becomes way easier to do.
0:18When we connect two normal activities together in our mind, it becomes easier to meditate regularly.
0:27Remind yourself of that today as you work your way through this meditation.
0:34Okay.
0:36Let's begin by getting comfortable, taking a few nice, big, deep breaths.
0:49And when you're ready, allow your eyes to slowly close.
0:59Now take a moment to consider this verse.
1:04"And when I awake, I will find you nearby." And again.
1:19"And when I awake, I will find you nearby." Now, bring your attention to the way the breath feels, and take a few deep breaths.
1:58Gently expand the chest on the inhale, and then let the body soften on the exhale.
2:18With each breath, there's new life entering the body.
2:34As you breathe, begin to soften the body, starting at the top of the head.
2:48Allow the shoulders to fall away from the ears.
3:00Feel gravity push the body down into the chair.
3:12Now gently bring your awareness to the space around the body.
3:27Feel the air on the skin.
3:35Notice the temperature of the air.
3:49And now, gently move your awareness to the heartbeat.
4:03Allow the rhythm of the heartbeat to relax the body.
4:15Let your awareness rest deeper in the presence of God.
4:26Simply let go.
4:43Now, consciously begin to relax your muscles.
4:59Begin to notice how the body feels.
5:14Just scanning the body from the head down to the toes.
5:34Consciously relaxing any areas of tightness or tension.
6:04Take a few big deep breaths in.
6:21Notice how the breath changes the body.
6:38Just relaxing and releasing, allowing your body to totally let go.
7:02If the thoughts take you away, that's okay.
7:08Thoughts are a normal part of meditation.
7:13You aren't holding onto the thoughts or the feelings.
7:18You're just allowing them to bubble up and out.
7:30You're releasing those thoughts to God.
7:45Now, for a moment or two, allow your awareness to rest deeper into God's love.
8:09Take this verse with you, "And when I awake, I will find you nearby." Slowly bring your awareness back to the body, and when you feel ready, allow your eyes
8:39to open.
8:43Take a moment to notice how your body feels.
8:49I hope you feel a little better.
8:53We'll see you again tomorrow, with hope, mindfulness, and prayer.
8:59Remember, be easy with yourself.