nightly wind down
Perfect Love Casts Out Fear
11 minutes · Audio access options are available in the app
Related Scripture: 1 John 4:18a (recording quotes ERV). 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.
0:09And when you're ready, let your eyes close like the sun sets.
0:22Let your awareness rest with this verse and prayer.
0:30Where God's love is, there is no fear, because God's perfect love takes away fear.
0:47And again, where God's love is, there is no fear, because God's perfect love takes away fear.
1:10Gently bring the awareness to the breath.
1:18Allow your breath to deepen and fill the lungs.
1:31Take a nice big, deep breath in.
1:37Now slow down on the exhale, letting go.
1:46Let the inhale come easily and effortlessly.
1:54And exhale, controlling the breath, slowing it down.
2:13Give yourself some space just to be.
2:27Whatever you need to let go of, let it go.
2:33Release it to God.
2:37Allow this time to be what you need it to be.
2:53And if the thoughts take you away, know that that's okay.
3:01When it feels natural and effortless, slowly bring your attention back to the breath.
3:30Remember, this is a place of safety.
3:38God's calming presence is always accessible to you.
3:58Release your anxieties and let God handle what you cannot.
4:14Notice how the body is relaxing and releasing.
4:28Now begin to soften the back of your neck.
4:38Allow your limbs to become heavy.
4:51Allow the shoulders to relax.
5:08Let your mind rest.
5:16Just noticing and appreciating this moment.
5:40When it feels natural, begin releasing the tension in your hands, shoulders, and neck.
5:59Let go of that stress.
6:09Release your anxieties and worries to God.
6:22Let go of your grip on control.
6:37Take a big, deep breath in.
6:49Release your stress.
6:55Let go of your frustrations.
7:05Let it all go on the exhale.
7:18We aren't holding onto the thoughts.
7:22We're just letting them release.
7:41Now bring your awareness to the way the body feels.
7:59Allow yourself to sink into your chair or your bed.
8:09Let the body relax and release.
8:27When it feels comfortable, bring your attention to the heart.
8:39Feel the heart beat.
8:47Just noticing it.
9:02Allow that natural rhythm and stillness to relax the body.
9:21Just notice the way that you feel.
9:28Not trying to change it.
9:31Just accepting it the way that it is.
9:48Allow yourself to relax into the loving presence of God.
10:08Take this verse with you.
10:13Where God's love is, there is no fear because God's perfect love takes away fear.
10:32God, I know you're always with me.
10:38Thank you for all of your blessings.
10:43Help me to relax and let go in your presence.
10:50I trust your plan for my life.