daily hope
Witness Your Thoughts
9 minutes · Audio access options are available in the app
Related Scripture: Psalm 18:28 (recording quotes GNT). 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.
0:00An interesting way to find peace in the moment is to imagine yourself as a witness to your own thoughts and emotions.
0:10Rather than living in your thoughts, rest into God's presence and experience His love.
0:20Let's begin by loosening the shoulders and the chest.
0:28And when you feel ready, just allow the eyes to slowly close.
0:39Take a moment to consider this verse: O Lord, you give me light.
0:49You dispel my darkness.
1:00And again, O Lord, you give me light.
1:08You dispel my darkness.
1:25Let's begin to take note of how the body is feeling.
1:35Not really thinking too much about it, just letting go of those feelings of tightness and tension.
1:54When it feels comfortable, take a few deep breaths.
2:11In through the nose and out through the mouth.
2:25Deep breath in, expanding the body and filling the chest up.
2:34And exhale, feeling the chest fall and let go.
2:49Take another big, deep breath in, and control the exhale, letting it take twice as long as the inhale.
3:06With each breath, allow the tension to melt away from the body.
3:26Now, allow your breath to take up a natural rhythm.
3:35Let the gentle sound of your breathing relax your mind.
3:53There's no way to do this wrong, just an easy, effortless awareness.
4:09Letting go.
4:28When it feels comfortable, take a few nice, deep breaths in.
4:46Really making a point to expand the body and expand the chest.
5:04Notice how the breath makes you feel.
5:22Now let the breath begin to settle.
5:31As your breath begins to settle, allow the body to become heavy.
5:47Notice any sensations in the body.
5:53See if you're holding onto any tension.
6:01Maybe the body is tight, or maybe it's not.
6:07Either is okay.
6:18You're just scanning the body, looking for any areas of tightness and letting them release.
6:41And if the mind drifts away in thought, slowly bring it back to the feelings in the body and the breath.
6:59Your body knows how to relax.
7:15You don't have to think about it for it to happen.
7:20You are simply uncovering the calm that was always present.
7:37Let your awareness rest in the arms of God.
7:55Take this verse with you.
7:58"O Lord, you give me light.
8:04You dispel my darkness." Slowly begin to bring your awareness back to the body, maybe even move your fingers and toes a little bit.
8:31When it feels natural, allow your eyes to slowly open.
8:38Take another big, deep breath in and let it out with a sigh.
8:45Notice how you feel.
8:47I hope you feel a little more relaxed.
8:50We'll see you again tomorrow with hope, mindfulness, and prayer.