daily hope
Kind to Yourself
10 minutes · Audio access options are available in the app
Related Scripture: Jeremiah 29:11 (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.
0:00What you tell yourself is important.
0:05It will literally shape the way you see the world and yourself.
0:15If you've come from a harsh upbringing, or maybe you're just hard on yourself, it can be hard to speak positively to yourself.
0:26If that's the case, focus on what God says about you.
0:34He says you are special and He loves you just as you are.
0:43Today, as you rest into this meditation, practice being kind to yourself, because you are loved by God.
1:00When you feel ready, go ahead and get comfortable in your position, really allowing the body to relax.
1:14And when you're ready, let your eyes slowly close.
1:24Take a moment to consider this verse, "I alone know the plans I have for you, plans to bring about the future you hope for." And again, "I alone know
1:52the plans I have for you, plans to bring about the future you hope for." Now, bring your attention to the way it feels when you breathe.
2:29Feel the stomach and the chest rise with each inhale, and feel the body relax with each exhale.
2:59In through the nose, feel the body expand, and then slowly exhale.
3:25Let the breath be natural.
3:29Let the breath naturally relax the body.
3:47Allow the face and the neck to soften.
4:03Allow the forehead to relax and the shoulders to fall away from the ears.
4:21Relax the body and allow the chair to hold the body up.
4:38Just relaxing and letting the body unwind.
4:54Simply let go.
5:14Now, bring your awareness to the feeling of the body.
5:32Maybe there's some muscle tightness or stress lingering in the body.
5:52Slowly bring your attention to those areas of tightness and relax them piece by piece.
6:18Feel the weight of your body in the chair.
6:34As your body begins to relax, allow your mind to let go.
6:46Give yourself permission to start fresh.
7:04What is done is done.
7:08All you have is this moment.
7:24This is a safe place.
7:28Release your thoughts to God.
7:44When it feels comfortable, take a few nice deep breaths.
8:05There's no way to do this wrong.
8:14If the thoughts take you away, that's okay.
8:19When it feels comfortable, bring your awareness back to the feeling of the breath.
8:42Take this verse with you, "I alone know the plans I have for you, plans to bring about the future you hope for." Gently bring your awareness back to the
9:11feeling of the body.
9:13Notice the weight of the body on the chair, and when you feel ready, allow your eyes to open and take a nice deep breath.
9:28Notice how your breath changes the way you feel.
9:33I hope you feel a little more in touch with God.
9:39We'll see you again next time with hope, mindfulness, and prayer.