Sustained Attention

Meditation transcript

Transcript of the recording. Scripture translation labels describe the translation quoted in the audio.

0:00Attention is a key element of mindfulness.

0:08Sustaining your attention on something like your breath can focus your mind and bring clarity to your thoughts.

0:19But resting with God restores your spirit and brings new life to your soul.

0:33Okay, let's begin by getting comfortable, taking a few nice big, deep breaths.

0:47And when you're ready, allow your eyes to slowly close.

0:57Now, take a moment to consider this verse: God's spirit now lives in you, and He will raise you to life by His spirit.

1:19And again, God's spirit now lives in you, and He will raise you to life by His spirit.

1:40Now, bring your attention to your breath, just a soft, easy awareness.

1:58Notice what it feels like as air passes in through the nose, and then back out through the mouth.

2:16Let the breath bring life to your body.

2:34Begin to listen to the sound of your breath, listening to the inhale and the exhale.

3:00On the next exhale, allow the breath to relax and become natural.

3:20Allow your breath to bring renewal to your body.

3:28You're making space to notice God's presence in your life.

3:44When it feels comfortable, bring your attention to the heartbeat.

4:00Allow that rhythm and stillness to enter every part of your body.

4:18Feel the presence of God in this space.

4:24Let go of control, and rest into the arms of God.

4:46When it feels comfortable, take a few nice deep breaths in, really making a point to expand the body, and expand the chest.

5:22Notice how the breath makes you feel.

5:36Now, let the breath begin to settle.

5:46As your breath begins to settle, allow the body to become heavy.

6:08Notice any sensations in the body.

6:13See if you're holding onto any tension.

6:22Maybe the body is tight or maybe it's not.

6:28Either is okay.

6:37You're just scanning the body, looking for any areas of tightness, and letting them release.

6:54And if the mind drifts away in thought, slowly bring it back to the feelings in the body and the breath.

7:14Your body knows how to relax.

7:25You don't have to think about it for it to happen.

7:30You are simply uncovering the calm that was always present.

7:51Let your awareness rest in the arms of God.

8:10Take this verse with you.

8:14God's spirit now lives in you, and He will raise you to life by His spirit.

8:33Slowly bring your awareness back to the body, and when you feel ready, allow your eyes to open.

8:46Take a moment to notice how your body feels.

8:52I hope you feel a little better.

8:56We'll see you again tomorrow, with hope, mindfulness, and prayer.

9:03Remember, be easy with yourself.

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