daily hope
Anchors in the Noise
9 minutes · Audio access options are available in the app
Related Scripture: Psalm 46:10a (recording quotes NLV). 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.
0:00Bringing your full attention to a thing will often allow you to see its beauty.
0:08It can even be something that normally may annoy you, like the sounds of traffic or even a TV in another room.
0:21Not something unpleasant, but rather something that helps you stay connected to this moment.
0:30You can use these sounds as anchors to keep you grounded in the moment.
0:42Okay.
0:44Let's begin by taking a few seconds to consciously relax the body.
0:56And when you're ready, allow your eyes to slowly close.
1:05Now, take a moment to consider this verse, "Be still and know that I am God." And again, "Be still and know that I am God." Gently bring your awareness
1:47to any sensations you're feeling, just noticing the sensations on the body.
2:03Maybe it's the air on the skin, or the weight of the body in the chair, just noticing and welcoming these sensations as part of the meditation.
2:32Notice the rise and the fall of the chest as you breathe.
2:48Follow the breath and notice how it changes your body, the inhales expanding the body and filling it up with life, and the exhales relaxing the body, letting go.
3:24Follow the breath as it comes in through the nose and then goes back out through the mouth.
3:43You don't have to do anything.
3:47It's natural and effortless.
3:51Your body knows how to relax.
3:57You are simply unearthing the calm that was already there.
4:10This is a safe place of love and deep rest.
4:24Allow your mind to take refuge in God.
4:47When it feels comfortable, go ahead and take a few deep breaths in, nice and easy.
5:11Let the breath settle and become natural, and bring your attention to the space in the room, not thinking too hard about it, just becoming aware of your body and
5:33your surroundings.
5:45Feel the chair beneath you.
5:50Pay attention to the position of your body.
5:55Make sure that you're comfortable.
6:10Notice the state of your mind.
6:15Does the mind feel calm?
6:19Does it feel restless?
6:23Both are okay.
6:36Just a simple, easy noticing.
6:52Just noticing the space, almost like you're an observer.
7:12Notice the gentle sound of your breath coming in and going out.
7:29Deepening the inhales and extending the exhales, letting the body rest.
7:57Just relax.
8:12Take this verse with you, "Be still and know that I am God." When you feel ready, slowly bring your awareness back to the breath and allow your eyes to
8:44open.
8:46Take a few deep breaths, in through the nose and out through the mouth.
8:56Notice how you feel.
9:01I hope you feel a little more relaxed.
9:05We'll see you again tomorrow with hope, mindfulness, and prayer.