daily hope
Leave Anxiety Where It Is
10 minutes · Audio access options are available in the app
Related Scripture: Philippians 3:13-14 (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.
0:00Much of anxiety and depression is focused on the past or the future.
0:09Often, we tell ourself, "Things will never change," or, "I can't believe I did that." The truth is that those things are already in the past, or maybe they haven't
0:24even happened yet.
0:27What you have is with you now.
0:32Your life is unfolding in the present.
0:39Today, as you meditate, allow yourself to remain in the present and to leave the anxiety where it is.
0:54Let's start by taking a few nice deep breaths.
1:04As your breath begins to relax your body, allow your eyes to close like the sun sets.
1:17Take a moment to consider this verse.
1:24"I focus on this one thing, forgetting the past and looking forward to what lies ahead." And again, "I focus on this one thing, forgetting the past and looking forward
1:54to what lies ahead." Bring your attention to any tightness in the body.
2:16Just noticing how the body feels.
2:28Start by relaxing the hands, letting go of any tension in the hands.
2:44Allow the arms to totally relax, letting go at the elbows and the wrists.
3:01Let the shoulders fall away from the ears.
3:13Let the legs become heavy.
3:23Allow the muscles to completely let go.
3:37Let your body totally relax and release.
3:52And now, if it feels comfortable, take a big deep breath, letting the air fill up the body.
4:08Feel the chest rise on the inhale and fall on the exhale.
4:26Notice how the breath changes the way the body feels.
4:43And now, for a moment or two, let go of any focus and just allow yourself to be.
5:12Now, let's take some nice deep breaths, in through the nose and out through the mouth.
5:32Just noticing and observing the breath.
5:46Listen to the gentle sound of your breathing.
6:02Begin to notice any feelings you may have brought with you today.
6:22Thoughts are a natural part of meditation.
6:30Just leave those feelings right where they are, and then gently come back to the feeling of the breath.
6:56Long, deep inhale, then a slow controlled exhale.
7:16Allow the breath to calm the mind and relax the body.
7:36And now, allow your awareness to fall and move inward, finding that place where you feel loved.
8:00Feel that natural peace in God's presence.
8:16Remember, when you come near to God, He will come near to you.
8:38Take this verse with you.
8:42"I focus on this one thing, forgetting the past, and looking forward to what lies ahead." When it feels easy, bring your attention back to the feeling of the breath.
9:15Take a few more deep breaths and slowly allow your eyes to open.
9:24Notice how the breath changes the way you feel.
9:29I hope you feel a little more relaxed.
9:33We'll see you again tomorrow.
9:36Take care of yourself.