nightly wind down
Light Flood Your Heart
11 minutes · Audio access options are available in the app
Related Scripture: Ephesians 1:18a (recording quotes CEV). 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 begin by consciously turning off the body.
0:10And when you're ready, allow your eyes to slowly close, like the sun sets.
0:22Calmly, bring your awareness to rest with this verse and prayer: "My prayer is that light will flood your hearts and that you will understand the hope that was given
0:39to you when God chose you." And again, "My prayer is that light will flood your hearts and that you will understand the hope that was given to you when
1:01God chose you." Now bring your awareness to the feeling of the body.
1:22Maybe there's some muscle tightness or stress lingering in the body.
1:30Slowly begin to let those muscles relax and release.
1:48Give yourself permission to let go of today.
1:56What is done, is done.
2:01All you have is this moment.
2:22Take a few nice, deep breaths.
2:34Allow your breathing to relax the mind.
2:44Feel the body become heavier.
2:57Sinking into your bed, letting go of all that stress in the body and the mind.
3:23Inhale, feel the chest rise.
3:30And exhale, feel the chest fall.
3:45Let the breath find a natural rhythm.
4:02Begin to notice the sounds in the room.
4:10Not resisting the sounds, just accepting them as they are.
4:18You're just the observer.
4:36If the thoughts take you away, remember, that's okay.
4:43There's no way to do this wrong.
4:52When it feels comfortable, bring your awareness back to the sounds.
5:07And for a moment or two, effortlessly, allow your awareness to rest.
5:42Bring your attention to the heartbeat.
5:52Allow its rhythm to relax your body.
6:00Letting the arms and legs become heavy.
6:20Now bring your awareness to the top of the head.
6:27Allow the head to soften all the way down the face.
6:44Softening the skin on the face and the eyes.
7:07Soften the throat and the back of the neck.
7:30Soften the collarbone, the shoulders, and the arms.
7:53Releasing the elbows.
8:09Let the wrists and the hands relax.
8:30Softening the chest and the stomach.
8:46Releasing the hips and the thighs.
8:52The knees.
9:03Relax the calves down to the ankles.
9:20Bring your attention back to the breath.
9:43Just noticing the inhale and the exhale.
10:05Take this verse with you, "My prayer is that light will flood your hearts and that you will understand the hope that was given to you when God chose you."
10:31God, I know you're always with me.
10:37Thank you for all of your blessings.
10:42Help me to relax and let go in your presence.
10:49I trust your plan for my life.