daily hope
Kindness to Yourself
9 minutes · Audio access options are available in the app
Related Scripture: Psalm 18:28 (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.
0:01As you meditate today, consider the small act of kindness you're giving to yourself and God.
0:13You're prioritizing your relationship with God.
0:21You're filling holes in your heart that can't be filled anywhere else, and that brings new life.
0:34Okay, let's go ahead and get started by getting comfortable in your chair.
0:42And when you're ready, take a few nice, deep breaths and allow your eyes to slowly close.
0:58Now, take a moment to consider this verse: Lord, you provide the flame for my lamp.
1:10You, God, turn the darkness around me into light.
1:22And again, Lord, you provide the flame for my lamp.
1:30You, God, turn the darkness around me into light.
1:47When it feels comfortable, go ahead and take a few deep breaths in.
1:59Nice and easy.
2:07Let 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
2:28your surroundings.
2:40Notice the air on the skin.
2:48Feel the chair beneath you.
2:57Pay attention to the position of your body.
3:02Make sure that you're comfortable.
3:15Notice the state of your mind.
3:21Does the mind feel calm?
3:24Does it feel restless?
3:28Both are okay.
3:36Just a simple, easy noticing.
3:49Just noticing the space, almost like you're an observer.
4:04Notice the gentle sound of your breath coming in and going out.
4:16Deepening the inhales and extending the exhales, letting the body rest.
4:38Just relax.
4:53Let's begin to take note of how the body is feeling.
5:07Not really thinking too much about it, just letting go of those feelings of tightness and tension.
5:34When it feels comfortable, take a few deep breaths.
5:55In through the nose and out through the mouth.
6:09Deep breath in, expanding the body and filling the chest up.
6:18And exhale, feeling the chest fall and let go.
6:37Take another big, deep breath in, and control the exhale, letting it take twice as long as the inhale.
6:54With each breath, allow the tension to melt away from the body.
7:14Now, allow your breath to take up a natural rhythm.
7:23Let the gentle sound of your breathing relax your mind.
7:46There is no way to do this wrong, just an easy, effortless awareness.
8:01Letting go.
8:17Take this verse with you, "Lord, you provide the flame for my lamp.
8:28You, God, turn the darkness around me into light." Gently bring your awareness back to the body, and when you feel ready, slowly open your eyes and take a nice
8:58deep breath.
9:00Sit back and relax for a moment.
9:04How do you feel?
9:08I hope you feel a little better.
9:11We'll see you next time with hope, mindfulness, and prayer.