nightly wind down
Plans for Your Future
11 minutes · Audio access options are available in the app
Related Scripture: Jeremiah 29:11 (recording quotes GNT). 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.
0:02Begin by getting comfortable and allowing your body to relax.
0:14As you begin to feel your body releasing, allow your eyes to slowly close.
0:27Let your awareness rest with this verse and prayer, "I alone know the plans I have for you, plans to bring about the future you hope for." And again, "I
0:58alone know the plans I have for you, plans to bring about the future you hope for." Now bring your attention to your breath.
1:34Notice how good it feels just to breathe.
1:44Allow your breath to make the body feel heavy.
2:00Let the body relax a little more into your bed.
2:16And on your next inhale, begin to count the breath.
2:27One on the inhale and two on the exhale.
2:38Three on the next inhale and four on the next exhale.
2:51Counting up to ten and then starting over again.
3:18If you lose track of the breath, it's okay.
3:23Just start over again counting from one.
3:52There's nowhere to go, nowhere to be.
3:59We're just here, counting the breath.
4:20On the next exhale, allow the breath to relax and become natural.
4:47Notice how the body is feeling.
4:52It might feel good or it might not.
4:57Either way, it's okay.
5:17There are no expectations.
5:36With an easy awareness, begin to bring your attention to the space in the room.
5:47Not examining it, just sensing it.
6:04Notice your place in the room.
6:12Just observing.
6:30Listen to the sounds in the room.
6:35Maybe it's a quiet room, or maybe it's not.
6:41Both are okay.
7:04You're just listening and enjoying the sounds, not wishing to change or get rid of the sounds, just accepting them.
7:37When it feels natural, slowly bring your awareness back to the body, noticing the weight of the body.
8:15Allow the body to relax as it becomes heavier.
8:42Allow yourself to leave the day behind.
8:50Let go of the stress, being mindful to stay present in this moment.
9:06Let yourself unwind and naturally relax in the presence of God.
9:36As your awareness begins to drift deeper, rest into the calm that only comes from the presence of a loving God.
10:03Take this verse with you, "I alone know the plans I have for you, plans to bring about the future you hope for." God, I know you're always with me.
10:35Thank you for all of your blessings.
10:40Help me to relax and let go in your presence.
10:47I trust your plan for my life.