daily hope
Lighter With Each Breath
9 minutes · Audio access options are available in the app
Related Scripture: Psalm 142:3a (recording quotes NLT). 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.
0:01Thoughts and emotions have a way of weighing us down.
0:08Even regular day-to-day decisions can feel emotionally draining at times.
0:16Today, as you meditate, I invite you to focus on your breath.
0:23With each exhale, allow yourself to let go of that weight.
0:31Focus on the breath and let your body become lighter and more at ease.
0:46Let's start by taking a few nice deep breaths.
0:55As your breath begins to relax your body, allow your eyes to close like the sun sets.
1:08Take a moment to consider this verse: When I am overwhelmed, you alone know the way I should turn.
1:29And again: When I am overwhelmed, you alone know the way I should turn.
1:49With a gentle ease, let's go ahead and take a nice deep breath.
2:02Notice how good it feels just to breathe.
2:13Allow your inhales to fill the body up, and then totally relax the body on the exhale.
2:35Notice how your breath changes the way your body feels.
2:46And on your next inhale, begin to count the breath.
2:53One on the inhale, and two on the exhale, three on the next inhale, and four on the next exhale, counting up to ten and then starting over again.
3:30If you lose track of the breath, it's okay, just start over again counting from one.
3:55There is nowhere to go, nowhere to be.
4:03We are just here, counting the breath.
4:17On the next exhale, allow the breath to relax and become natural.
4:32And now, for a moment or two, let your mind relax.
4:53When it feels natural, let's take a nice big breath.
5:06With each breath, allow the body to become softer and more relaxed, almost like a wave of relaxation washing over the body.
5:43The breath fills up the body, and then it gives way to that natural relaxation that's right under the surface.
6:08Now, let's turn our awareness to how the body feels.
6:21Just examining the body with an easy curiosity.
6:33Allow your shoulders to relax and fall away from the ears.
6:44Relax your arms and allow your hands to open and let go.
6:57Allow your temples and face to relax.
7:08Let the throat and the neck soften.
7:17Allow your breath to deepen as your awareness rests deeper.
7:27Just relaxing and releasing.
7:40You are here, and everything is okay.
7:46God is with you.
7:57And now, for a moment or two, let go of any focus and allow yourself to simply be.
8:19Take this verse with you: When I am overwhelmed, you alone know the way I should turn.
8:42Allow your awareness to slowly come back to your body, and when it feels natural, begin to open your eyes.
8:56Sit back in your chair.
8:59Maybe you want to stretch a little bit.
9:02Do whatever feels good.
9:05Take a moment to notice how you feel.
9:11I hope you feel a little more relaxed.
9:14We'll see you again tomorrow for another day of hope.