daily hope
Release From Judgment
10 minutes · Audio access options are available in the app
Related Scripture: Psalm 23:1-3a (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.
0:00The way our mind typically works is that we're constantly analyzing and assessing.
0:08Our minds are naturally forming opinions and organizing thoughts.
0:14We place various levels of importance on everything that we see and hear.
0:21This means our minds are constantly in motion and constantly processing, which prevents our minds from ever truly resting.
0:32By letting go of any judgment, we consciously step back from analyzing and assessing, and we simply observe.
0:42Let that sit with you as you settle into this meditation.
0:49Let's begin by loosening the shoulders and the chest.
0:58And when you feel ready, just allow the eyes to slowly close.
1:09Take a moment to consider this verse, "The Lord is my shepherd; I shall not be in want.
1:21He leads me beside quiet waters.
1:25He restores my soul." And again, "The Lord is my shepherd; I shall not be in want.
1:45He leads me beside quiet waters.
1:50He restores my soul." Now, slowly begin to take some deep breaths, allowing the body to open.
2:23Let the breath relax any areas of tightness in the body.
2:37Consciously, start to turn the muscles off.
2:45Start with the muscles in the feet and the legs.
2:53Allow the feet to be heavy on the floor.
3:01Allow the chest and the back to open, so the breathing can become deep and natural.
3:17Soften the shoulders.
3:21Allow them to fall away from the ears.
3:31Let the head fall and become heavy at the neck.
3:43Feel the weight of the body, and how it pushes you down into the chair.
4:01When it feels comfortable, bring your awareness to the sound of your breath.
4:11Not changing anything about the breath, just noticing it.
4:25Listening to the gentle rhythm of the inhales and exhales.
4:38Filling the body up with fresh air, and then slowly exhaling and letting go.
4:54Let your mind be still.
5:10Now, take a moment to be grateful for this opportunity to relax.
5:29Notice how good it feels just to be here in this moment.
5:49When it feels natural, begin to deepen the breath.
6:05Let go of your worries, and focus your attention on the breath.
6:21Nothing else matters right now.
6:27You are here.
6:30There's nothing to do but relax.
6:45Allow your body to honor the natural calm given by God's presence.
6:57Just listening to the breath, noticing the rise and the fall of the chest.
7:10Deep breath in, expanding the body, and then exhale, letting your awareness rest.
7:35Take another deep breath as you feel your lungs expand.
7:45And exhale, following the air back out through the mouth.
7:58The thoughts may take you away, and that's okay.
8:15With each breath, effortlessly rest into the arms of God.
8:37Take this verse with you, "The Lord is my shepherd, I shall not be in want.
8:48He leads me beside quiet waters.
8:52He restores my soul." Slowly bring your awareness back to the body, and when you feel ready, allow your eyes to open.
9:21Take a moment to notice how your body feels.
9:27I hope you feel a little better.
9:31We'll see you again tomorrow, with hope, mindfulness, and prayer.
9:38Remember, be easy with yourself.