nightly wind down
Guilt Banished by Love
11 minutes · Audio access options are available in the app
Related Scripture: Proverbs 16:6a (recording quotes MSG). 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 and prayer.
0:27Guilt is banished through love and truth.
0:37Again, guilt is banished through love and truth.
0:57When it feels natural, begin releasing the tension in your hands, shoulders, and neck.
1:17Let go of that stress.
1:27Release your anxieties and worries to God.
1:40Let go of your grip on control.
1:55Take a big, deep breath in.
2:07Release your stress.
2:13Let go of your frustrations.
2:23Let it all go on the exhale.
2:36We aren't holding onto the thoughts, we're just letting them release.
2:59Now bring your awareness to the way the body feels.
3:17Allow yourself to sink into your chair or your bed.
3:27Let the body relax and release.
3:45When it feels comfortable, bring your attention to the heart.
3:57Feel the heart beat.
4:05Just noticing it.
4:20Allow that natural rhythm and stillness to relax the body.
4:39Just notice the way that you feel.
4:45Not trying to change it.
4:49Just accepting it the way that it is.
5:08Now, let's relax the muscles.
5:13Start with the hands, letting go of the tension in the hands.
5:25Let the palms open and relax each finger.
5:33Let your grip relax.
5:44Let the arms relax and the joints release.
5:56The shoulders falling away from the ears and down to the chest.
6:07Feel the weight of the body.
6:16And now, to the legs.
6:22Relaxing and letting go.
6:30Allow the legs to be heavy.
6:41Allow the muscles to completely relax, almost like they're melting.
7:04If you need a deep breath, take it.
7:10Keep it easy and natural.
7:20Notice how the breath changes the way you feel.
7:39There is nowhere to go, nowhere to be.
7:45You are here.
7:51Everything is perfectly how it should be.
8:03Let your mind relax.
8:09You are safe.
8:25Notice any feelings that you're having in the body.
8:33Not judging, just noticing.
8:52Allow yourself to release those feelings of tightness and tension.
9:26And now, for a moment or two, allow yourself to relax into the loving presence of God.
9:50Take this verse with you.
9:55Guilt is banished through love and truth.
10:11God, I know you're always with me.
10:18Thank you for all of your blessings.
10:23Help me to relax and let go in your presence.
10:30I trust your plan for my life.