daily hope
Observe Without Changing
9 minutes · Audio access options are available in the app
Related Scripture: Psalm 51:10a (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.
0:00When we meditate, we don't try to change anything.
0:04We simply observe and pay attention to what's happening around us and what's happening inside of us.
0:13By doing this, we create space in our being, and that invites God to fill us with His spirit.
0:23Okay.
0:24Let's begin by taking a few seconds to consciously relax the body.
0:35And when you're ready, allow your eyes to slowly close.
0:45Now take a moment to consider this verse: God, make a fresh start in me.
1:04And again, God, make a fresh start in me.
1:26Gently bring your awareness to any sensations you're feeling, just noticing the sensations on the body.
1:47Maybe it's the air on the skin or the weight of the body in the chair.
2:00Just noticing and welcoming these sensations as part of the meditation.
2:16Notice the rise and the fall of the chest as you breathe.
2:32Follow the breath and notice how it changes your body, the inhales expanding the body and filling it up with life, and the exhales relaxing the body, letting go.
3:08Follow the breath as it comes in through the nose and then goes back out through the mouth.
3:26You don't have to do anything.
3:30It's natural and effortless.
3:34Your body knows how to relax.
3:41You are simply unearthing the calm that was already there.
3:54This is a safe place of love and deep rest.
4:08Allow your mind to take refuge in God.
4:31When it feels comfortable, go ahead and take a few deep breaths in, nice and easy.
4:54Let the breaths settle and become natural, and bring your attention to the space in the room, not thinking too hard about it, just becoming aware of your body and
5:16your surroundings.
5:28Feel the chair beneath you.
5:33Pay attention to the position of your body.
5:38Make sure that you're comfortable.
5:53Notice the state of your mind.
5:59Does the mind feel calm?
6:03Does it feel restless?
6:06Both are okay.
6:20Just a simple, easy noticing.
6:36Just noticing the space, almost like you're an observer.
6:55Notice the gentle sound of your breath, coming in and going out.
7:13Deepening the inhales and extending the exhales, letting the body rest.
7:40Just relax.
7:56Take this verse with you: God, make a fresh start in me.
8:19When you feel ready, slowly bring your awareness back to the breath and allow your eyes to open.
8:30Take a few deep breaths, in through the nose and out through the mouth.
8:41Notice how you feel.
8:46I hope you feel a little more relaxed.
8:50We'll see you again tomorrow, with hope, mindfulness, and prayer.