daily hope
One Step at a Time
9 minutes · Audio access options are available in the app
Related Scripture: Matthew 11:30b (recording quotes MSG). 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.
0:01You don't have to accomplish everything at once.
0:05One small step in a positive direction is still progress.
0:11Today, try to take everything one thing at a time.
0:17One moment, one breath, and one step.
0:22Things will get done when they get done.
0:26God has you covered.
0:28Just keep moving forward.
0:34Let's begin by noticing the weight of the body.
0:41Allowing the body to relax into the chair.
0:50And as the body begins to relax, allow your eyes to close.
1:01Take a moment to consider this verse: Keep company with me, and you'll learn to live freely and lightly.
1:19And again, keep company with me, and you'll learn to live freely and lightly.
1:42Gently bring your awareness to any sensations you're feeling.
1:53Just noticing the sensations on the body.
2:03Maybe it's the air on the skin or the weight of the body in the chair.
2:16Just noticing and welcoming these sensations as part of the meditation.
2:32Notice the rise and the fall of the chest as you breathe.
2:48Follow the breath and notice how it changes your body.
2:56The inhales expanding the body and filling it up with life, and the exhales relaxing the body, letting go.
3:24Follow the breath as it comes in through the nose and then goes back out through the mouth.
3:42You don't have to do anything.
3:46It's natural and effortless.
3:50Your body knows how to relax.
3:57You are simply unearthing the calm that was already there.
4:10This is a safe place of love and deep rest.
4:24Allow your mind to take refuge in God.
4:46When it feels natural, let's take a nice big breath.
5:00With each breath, allow the body to become softer and more relaxed.
5:14Almost like a wave of relaxation washing over the body.
5:30The breath fills up the body, and then it gives way to that natural relaxation that's right under the surface.
5:56Now, let's turn our awareness to how the body feels...
6:08Just examining the body with an easy curiosity.
6:23Allow your shoulders to relax and fall away from the ears.
6:33Relax your arms and allow your hands to open and let go.
6:44Allow your temples and face to relax.
6:54Let the throat and the neck soften.
7:02Allow your breath to deepen as your awareness rests deeper.
7:12Just relaxing and releasing.
7:25You are here and everything is okay.
7:31God is with you.
7:47And now, for a moment or two, let go of any focus and allow yourself to simply be.
8:12Take this verse with you.
8:16Keep company with me, and you'll learn to live freely and lightly.
8:33When it feels natural, bring your awareness back to the room.
8:40Just noticing the room with a gentle appreciation.
8:47And when you're ready, allow your eyes to slowly open.
8:53Take a moment to notice how you feel.
8:57I hope you feel a little more relaxed.
9:00We'll see you again tomorrow for another day of hope.