nightly wind down
Forgive as You're Forgiven
11 minutes · Audio access options are available in the app
Related Scripture: Matthew 6:14 (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 get started by allowing the body to relax.
0:10And when you're ready, let your eyes close like the sun sets.
0:22Let your awareness rest with this verse and prayer, "If you forgive those who sin against you, your Heavenly Father will forgive you." And again, "If you forgive those who
0:49sin against you, your Heavenly Father will forgive you." Now, let's relax the muscles.
1:12Start with the hands, letting go of the tension in the hands.
1:23Let the palms open and relax each finger.
1:31Let your grip relax.
1:41Let the arms relax and the joints release, the shoulders falling away from the ears.
2:04Feel the weight of the body.
2:13And now to the legs, relaxing and letting go.
2:27Allow the legs to be heavy.
2:37Allow the muscles to completely relax, almost like they're melting.
3:03Notice how the breath changes the way you feel.
3:23There is nowhere to go, nowhere to be.
3:30You are here.
3:35Everything is perfectly how it should be.
3:51Let your mind relax.
3:57You are safe.
4:25Notice any feelings that you're having in the body, not judging, just noticing.
5:01Now, bring your attention to your breath.
5:19Notice how good it feels just to breathe.
5:43Allow your breath to make the body feel heavy.
5:57Let the body relax a little more into your bed.
6:09...
6:21and on your next inhale, begin to count the breath.
6:32One on the inhale and two on the exhale.
6:43Three on the next inhale and four on the next exhale, counting up to 10 and then starting over again.
7:35If you lose track of the breath, it's okay, just start over again counting from one.
8:10There's nowhere to go, nowhere to be.
8:16We're just here, counting the breath.
8:37On the next exhale, allow the breath to relax and become natural.
9:04Notice how the body is feeling.
9:09It might feel good or it might not.
9:15Either way, it's okay.
9:35There are no expectations.
9:44And now for a moment or two, let your mind relax.
10:04Take this verse with you.
10:08"If you forgive those who sin against you, your Heavenly Father will forgive you." God, I know you're always with me.
10:34Thank you for all of your blessings.
10:39Help me to relax and let go in your presence.
10:46I trust your plan for my life.