daily hope
Beyond Distraction
10 minutes · Audio access options are available in the app
Related Scripture: Psalm 139:23 (recording quotes NIV). 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.
0:00Distraction is the norm in society now.
0:06You can easily live a life where you'll never be bored ever again.
0:13Although this sounds nice, distraction often is a crutch, allowing us to avoid looking inward.
0:24Focused attention and clarity of purpose can be cultivated by spending time with God.
0:38When we spend time with God, we become more aware of what's going on inside of us.
0:45We get a clearer perspective.
0:53Today, as you meditate, allow yourself to be fully present with your creator.
1:05Let's go ahead and get started by gently bringing your attention to the breath.
1:14Notice the rise and the fall of the chest.
1:22And when you're ready, let your eyes close like the sun sets.
1:34Take a moment to consider this verse: "Search me, O God, and know my heart.
1:45Test me and know my anxious thoughts." And again, "Search me, O God, and know my heart.
2:05Test me and know my anxious thoughts." Bring your attention to the feeling of the breath.
2:30Let it settle into a natural rhythm, effortless and easy.
2:48Notice how good it feels just to breathe.
3:04With each inhale, let your body fill up with new life.
3:15With each exhale, release and let your body relax.
3:32Feel your feet on the floor and the weight of your body in the chair.
3:50Now, gently bring your attention to your emotions.
4:00Just noticing the feelings that you brought with you today.
4:14Not engaging with the emotions, just noticing them as an observer.
4:32Remember that you can leave those feelings right where they are.
4:43Just allow those thoughts to bubble up and out.
5:00Remember, today is a new day with new opportunities.
5:09God is working in your life.
5:26With a gradual ease, take a nice big breath.
5:36Be intentional with the breath.
5:46Big, deep inhales and nice, long exhales.
6:06With each breath, allow the muscles to soften and let go.
6:29Feel that sense of gravity and weight in the body.
6:38You're just uncovering the natural calm that's always accessible through God.
6:58Now, with ease, bring your awareness to the sounds in the room.
7:16Just listening to the sounds with an easy curiosity.
7:25Not placing judgment on the sounds, just noticing the sounds and accepting them as part of this practice.
7:48If the thoughts take you away, it's okay.
7:53When you notice the thoughts, gently bring your awareness back to the sounds.
8:12Just noticing and listening.
8:28Now, for a moment or two, let your awareness go where it wants to go.
8:50Take this verse with you, "Search me, O God, and know my heart.
9:00Test me and know my anxious thoughts." When it feels natural, bring your awareness back to the room.
9:22Just noticing the room with a gentle appreciation.
9:29And when you're ready, allow your eyes to slowly open.
9:35Take a moment to notice how you feel.
9:39I hope you feel a little more relaxed.
9:42We'll see you again tomorrow for another day of hope.