1 00:00:03,100 --> 00:00:06,600 Just listening supported by hope mindfulness and prayer. 2 00:00:06,800 --> 00:00:09,400 The Christian meditation and entertainment app. 3 00:00:09,900 --> 00:00:13,700 Hope offers everything from biblically-based meditations to 4 00:00:13,700 --> 00:00:18,700 Nature, Sounds sleep content and even storytelling podcasts with 5 00:00:18,700 --> 00:00:21,800 hundreds of meditations on just about any topic. 6 00:00:21,800 --> 00:00:25,200 Hope has got you covered. And if meditation isn't your 7 00:00:25,200 --> 00:00:27,900 thing, that's okay. Because Hope Has daily 8 00:00:27,900 --> 00:00:31,200 devotionals. Bible verses motivational quotes 9 00:00:31,900 --> 00:00:36,500 start your day off right by spending it with God, hope is 10 00:00:36,500 --> 00:00:40,300 available for download in the Apple or Google Play App Stores 11 00:00:40,800 --> 00:00:47,300 or by visiting hope mindfulness.com From Hope 12 00:00:47,300 --> 00:00:51,500 mindfulness and prayer. This is just listening the 13 00:00:51,500 --> 00:00:57,400 Christian meditation podcast. Okay, let's go ahead and get 14 00:00:57,400 --> 00:01:01,400 started by consciously relaxing the body. 15 00:01:05,300 --> 00:01:08,300 Really allowing the body to let go. 16 00:01:12,900 --> 00:01:18,700 And when you feel ready, Let your eyes close like the sun 17 00:01:18,700 --> 00:01:27,900 sets. Now, take a moment to consider 18 00:01:27,900 --> 00:01:34,100 this verse I will watch over you and be your guide. 19 00:01:41,900 --> 00:01:45,800 And again. I will watch over you. 20 00:01:46,900 --> 00:02:05,400 And be your guide. Now. 21 00:02:06,700 --> 00:02:09,900 Slowly, begin to take some deep breaths. 22 00:02:11,600 --> 00:02:24,000 Allowing the body to open. Let the breath relax any areas 23 00:02:24,000 --> 00:02:37,400 of tightness in the body? Consciously start to turn the 24 00:02:37,400 --> 00:02:45,200 muscles off. Start with the muscles in the 25 00:02:45,200 --> 00:02:53,900 feet and the legs. Allow the feet to be heavy on 26 00:02:53,900 --> 00:03:01,900 the floor. Allow the chest and the back to 27 00:03:01,900 --> 00:03:06,100 open. So the breathing can become deep 28 00:03:06,200 --> 00:03:16,400 and natural. Soften the shoulders. 29 00:03:18,200 --> 00:03:21,500 Allow them to fall away from the ears. 30 00:03:28,500 --> 00:03:33,100 Let the head fall and become heavy at the neck. 31 00:03:40,300 --> 00:03:46,100 Feel the weight of the body. And how it pushes you down into 32 00:03:46,100 --> 00:04:00,000 the chair. When it feels comfortable. 33 00:04:01,800 --> 00:04:05,500 Bring your awareness to the sound of your breath. 34 00:04:08,700 --> 00:04:12,000 Not changing anything about the breath. 35 00:04:13,100 --> 00:04:25,100 Just noticing it. Listening to The Gentle Rhythm, 36 00:04:25,800 --> 00:04:38,000 the inhales and exhales. Filling the body up with fresh 37 00:04:38,000 --> 00:04:43,900 air. And then, slowly exhaling. 38 00:04:45,000 --> 00:04:54,400 And letting go. Let your mind be still. 39 00:05:09,500 --> 00:05:14,600 Take this verse with you. I will watch over you. 40 00:05:15,700 --> 00:05:33,100 And be your guide. when you feel comfortable, bring 41 00:05:33,100 --> 00:05:36,200 your awareness back to the breath. 42 00:05:37,900 --> 00:05:41,000 And slowly allow your eyes to open. 43 00:05:45,700 --> 00:05:52,100 Take a few deep breaths. In through the nose. 44 00:05:54,100 --> 00:06:04,800 And out through the mouth. How do you feel? 45 00:06:07,700 --> 00:06:10,200 I hope you feel a little more relaxed. 46 00:06:16,300 --> 00:06:20,000 If you're enjoying the just listening podcast you can hear 47 00:06:20,000 --> 00:06:24,100 more content created by the Hope team on our mobile app. 48 00:06:24,800 --> 00:06:29,200 The Hope app is available for free in the Apple and Google 49 00:06:29,200 --> 00:06:33,100 Play App store's. Download links are available in 50 00:06:33,100 --> 00:06:34,700 the podcast show notes.