daily hope
Simple Daily Rituals
10 minutes · Audio access options are available in the app
Related Scripture: Psalm 31:3a (recording quotes CEV). 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.
0:00When the world is moving fast, consider embracing simple daily rituals.
0:12Whether it's meditating or making your bed, simple routines will help you stay grounded in the present.
0:26Routines naturally act as a neutralizer to the chaos and busyness of life.
0:37Today as you meditate, allow yourself to be grounded in this moment and fully relax.
0:53Okay, let's begin by getting comfortable.
1:00Take a few nice big, deep breaths.
1:08And when you're ready, allow your eyes to slowly close.
1:18Take a moment to consider this verse, "You, Lord God, are my mighty rock and my fortress.
1:30Lead me and guide me." And again, "You, Lord God, are my mighty rock and my fortress.
1:50Lead me and guide me." Now, bring your attention to the way the breath feels, and take a few deep breaths.
2:24Gently expand the chest on the inhale, and then let the body soften on the exhale.
2:44With each breath, there's new life entering the body.
3:00As you breathe, begin to soften the body, starting at the top of the head.
3:14Allow the shoulders to fall away from the ears.
3:26Feel gravity push the body down into the chair.
3:38Now gently bring your awareness to the space around the body.
3:52Feel the air on the skin.
4:00Notice the temperature of the air.
4:14And now, gently move your awareness to the heartbeat.
4:29Allow the rhythm of the heartbeat to relax the body.
4:41Let your awareness rest deeper in the presence of God.
4:52Simply let go.
5:08Now consciously begin to relax your muscles.
5:24Begin to notice how the body feels.
5:39Just scanning the body from the head down to the toes.
6:00Consciously relaxing any areas of tightness or tension.
6:30Take a few big, deep breaths in.
6:47Notice how the breath changes the body.
7:04Just relaxing and releasing, allowing your body to totally let go.
7:28If the thoughts take you away, that's okay.
7:34Thoughts are a normal part of meditation.
7:39You aren't holding onto the thoughts or the feelings.
7:44You're just allowing them to bubble up and out.
7:55You're releasing those thoughts to God.
8:11Now, for a moment or two, allow your awareness to rest deeper into God's love.
8:34Take this verse with you, "You, Lord God, are my mighty rock and my fortress.
8:46Lead me and guide me." Slowly bring your awareness back to the body, and when you feel ready, allow your eyes to open.
9:14Take a moment to notice how your body feels.
9:20I hope you feel a little better.
9:24We'll see you again tomorrow with hope, mindfulness, and prayer.
9:30Remember, be easy with yourself.