daily hope
Letting Go of Goals
10 minutes · Audio access options are available in the app
Related Scripture: Psalm 116:7 (recording quotes TPT). 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.
0:00When learning how to meditate, it's so easy to want to chase that desire to accomplish.
0:08You want to be good at meditating, so you can reach that place of wisdom and peace.
0:16And that's totally normal and natural to want that.
0:20But in many ways, it misses the point.
0:24This mindset distorts the act of mindfulness, because by chasing the goal of being good at something, we, in essence, miss the beauty of the experience.
0:38So today, let's keep it simple and just focus on acceptance and awareness.
0:48Okay.
0:50Let's go ahead and get started by getting comfortable in your chair.
0:58And when you're ready, take a few nice, deep breaths, and allow your eyes to slowly close.
1:15As your body begins to settle, take a moment to consider this verse: "Now I can say to myself, relax and rest, for the Lord rewards fully those who simply
1:33trust in Him." And again, "Now I can say to myself, relax and rest, for the Lord rewards fully those who simply trust in Him." When it feels natural, let's
2:14take a nice, big breath.
2:22With each breath, allow the body to become softer and more relaxed, almost like a wave of relaxation washing over the body.
2:47The breath fills up the body, and then it gives way to that natural relaxation that's right under the surface.
3:09Now, let's turn our awareness to how the body feels.
3:20Just examining the body with an easy curiosity.
3:32Allow your shoulders to relax and fall away from the ears.
3:42Relax your arms and allow your hands to open and let go.
3:52Allow your temples and face to relax.
4:02Let the throat and the neck soften.
4:10Allow your breath to deepen as your awareness rests deeper.
4:21Just relaxing and releasing.
4:31You are here, and everything is okay.
4:38God is with you.
4:51And now, for a moment or two, let go of any focus, and allow yourself to simply be.
5:15Gently bring your awareness to any sensations you're feeling.
5:28Just noticing the sensations on the body.
5:43Maybe it's the air on the skin, or the weight of the body in the chair.
5:57Just noticing and welcoming these sensations as part of the meditation.
6:13Notice the rise and the fall of the chest as you breathe.
6:33Follow the breath and notice how it changes your body.
6:41The inhales, expanding the body and filling it up with life.
6:50And the exhales, relaxing the body, letting go.
7:09Follow the breath as it comes in through the nose and then goes back out through the mouth.
7:31You don't have to do anything.
7:35It's natural and effortless.
7:39Your body knows how to relax.
7:46You're simply unearthing the calm that was already there.
7:58This is a safe place of love and deep rest.
8:22Allow your mind to take refuge in God.
8:41Take this verse with you.
8:45"Now I can say to myself, 'Relax and rest, for the Lord rewards fully those who simply trust in Him.'" Gently bring your awareness back to the body, and when
9:15you feel ready, slowly open your eyes and take a nice deep breath.
9:24Sit back and relax for a moment.
9:28How do you feel?
9:32I hope you feel a little better.
9:35We'll see you next time with hope, mindfulness, and prayer.