daily hope
Problems as Part of the Plan
9 minutes · Audio access options are available in the app
Related Scripture: John 16:33b (recording quotes ERV). 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.
0:00Anxiety happens when you feel like there are problems in your life that you may not be able to handle.
0:12But what if you thought about these problems in a different way, not as obstacles to an otherwise perfect life, but as part of the plan?
0:28Accepting the ups and the downs of life is the first step towards lasting peace.
0:41Let's begin by loosening the shoulders and the chest.
0:49And when you feel ready, just allow the eyes to slowly close.
1:00Take a moment to consider this verse: "In this world, you will have troubles.
1:10But be brave.
1:12I have defeated the world." And again, "In this world, you will have troubles.
1:29But be brave.
1:31I have defeated the world." Now, slowly begin to take some deep breaths, allowing the body to open.
2:02Let the breath relax any areas of tightness in the body.
2:16Consciously, start to turn the muscles off.
2:24Start with the muscles in the feet and the legs.
2:32Allow the feet to be heavy on the floor.
2:40Allow the chest and the back to open, so the breathing can become deep and natural.
2:56Soften the shoulders.
3:00Allow them to fall away from the ears.
3:10Let the head fall and become heavy at the neck.
3:22Feel the weight of the body, and how it pushes you down into the chair.
3:39When it feels comfortable, bring your awareness to the sound of your breath.
3:50Not changing anything about the breath, just noticing it.
4:04Listening to the gentle rhythm of the inhales and exhales.
4:17Filling the body up with fresh air, and then slowly exhaling and letting go.
4:33Let your mind be still.
4:49Now, take a moment to be grateful for this opportunity to relax.
5:08Notice how good it feels just to be here in this moment.
5:28When it feels natural, begin to deepen the breath.
5:44Let go of your worries and focus your attention on the breath.
6:00Nothing else matters right now.
6:06You are here.
6:09There is nothing to do but relax.
6:24Allow your body to honor the natural calm given by God's presence.
6:36Just listening to the breath, noticing the rise and the fall of the chest.
6:49Deep breath in, expanding the body, and then exhale, letting your awareness rest.
7:14Take another deep breath as you feel your lungs expand.
7:24And exhale, following the air back out through the mouth.
7:37The thoughts may take you away, and that's okay.
7:54With each breath, effortlessly rest into the arms of God.
8:16Take this verse with you: In this world, you will have troubles.
8:24But be brave.
8:26I have defeated the world.
8:41Slowly bring your awareness back to the body, and when you feel ready, allow your eyes to open.
8:54Take a moment to notice how your body feels.
9:00I hope you feel a little better.
9:04We'll see you again tomorrow, with hope, mindfulness, and prayer.
9:11Remember, be easy with yourself.