daily hope
Gentle and Humble
9 minutes · Audio access options are available in the app
Related Scripture: Matthew 11:30b (recording quotes MSG). 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.
0:01Jesus describes himself as gentle and humble at heart.
0:10Take a moment to consider how you think about Jesus.
0:20Today, as you meditate, allow yourself to rest with your creator, who is gentle and humble at heart.
0:34Okay, let's begin by getting comfortable.
0:42Take a few nice big, deep breaths.
0:49And when you're ready, allow your eyes to slowly close.
0:59Take a moment to consider this verse, "Keep company with me, and you'll learn to live freely and lightly." And again, "Keep company with me, and you'll learn to live
1:23freely and lightly." With a gentle curiosity, begin to notice the breath.
1:49Natural breaths in through the nose and out through the mouth.
2:05Make the breath deep and full of life.
2:11Allow that fresh air to fill up the lungs, and then relax the body as you exhale.
2:36Let your body become heavy as your mind continues to relax.
2:45You are exactly where you need to be.
3:00And now, come to the heartbeat.
3:06Maybe even listen for its rhythm.
3:16Just relaxing and releasing.
3:26If the thoughts take you away, that's okay.
3:33When it's easy, bring your awareness back to the heartbeat.
3:48Just listen to your heartbeat and the gentle sound of your breath.
4:02Let your breath act as an anchor to this moment and this practice.
4:17With each breath, allow yourself to rest further into the calm of God's love.
4:37With an easy awareness, bring your attention to the space in the room.
4:59Just noticing the space with an easy curiosity.
5:13Notice your place in the room.
5:26Feel the weight of your body in the chair.
5:37Feel the air on your skin.
5:47Listen to the sounds in the room.
5:54Maybe it's quiet in the room, maybe it's not.
5:59Both are okay.
6:12You're just listening and welcoming the sounds as part of the exercise.
6:27Not wishing to change the sounds, just accepting the sounds as they are.
6:45When it feels natural, slowly bring your awareness to the breath.
7:04Allow your breath to be a reminder to stay in this present moment.
7:23If your mind begins to wander, you can always come back to the feeling of the breath.
7:42Relax and let your body honor the natural calm that only comes from the presence of a loving God.
8:07Take this verse with you.
8:11Keep company with me, and you'll learn to live freely and lightly.
8:29Slowly begin to bring your awareness back to the body, maybe even move your fingers and toes a little bit.
8:41When it feels natural, allow your eyes to slowly open.
8:49Take another big, deep breath in, and let it out with a sigh.
8:55Notice how you feel.
8:58I hope you feel a little more relaxed.
9:01We'll see you again tomorrow, with hope, mindfulness, and prayer.