nightly wind down
Forgetting the Past
11 minutes · Audio access options are available in the app
Related Scripture: Philippians 3:13b (recording quotes NLT). 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.
0:01Let's go ahead and get comfortable in your bed or in your chair.
0:09And when you're ready, allow your eyes to slowly close.
0:20Take a moment to consider this verse in prayer.
0:28"I focus on this one thing, forgetting the past and looking forward to what lies ahead." And again, "I focus on this one thing, forgetting the past and looking forward
0:59to what lies ahead." Now, take a moment to be grateful for this opportunity to relax.
1:27Notice how good it feels just to be here in this moment.
1:54Take a few nice, big, deep breaths in.
2:16Allow your body and mind to relax.
2:38Nothing else matters right now.
2:43There's nowhere to go, there's nothing to do.
2:51Here you are.
3:15Allow your body to relax and feel the calm of God's presence.
3:55The thoughts may take you away, and that's okay.
4:02Don't resist the thoughts.
4:05Don't force them back.
4:08Be friendly with your thoughts.
4:14When it feels natural, come back to the feeling of relaxation in the body.
4:55Now, bring your attention to the breath.
5:12Let's take some nice, deep breaths.
5:29Make them feel easy and effortless.
5:41In through the nose and out through the mouth.
6:00Feeling life enter your body as you breathe in.
6:18Inhale, feel how the body expands.
6:25Then slowly exhale, releasing tension as you go.
6:51Feel the air as it travels in through the nose, and feel the body fall with each exhale.
7:33With each breath, allow the chest and shoulders to soften and relax.
8:06Notice how the body feels.
8:18Allow your breath to soften and release the tension in your body.
8:46Just relaxing and releasing.
9:13There's no way to do this wrong.
9:18The breath breathes itself.
9:50Effortlessly rest into the arms of God.
10:11Take this verse with you, "I focus on this one thing, forgetting the past and looking forward to what lies ahead." God, I know you're always with me.
10:44Thank you for all of your blessings.
10:49Help me to relax and let go in your presence.
10:56I trust your plan for my life.