nightly wind down
Hope, Patience, Prayer
11 minutes · Audio access options are available in the app
Related Scripture: Romans 12:12 (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.
0:01Go ahead and get comfortable in your position, really allowing the body to relax.
0:16And when you're ready, allow your eyes to slowly close.
0:29Let your mind rest with this verse and prayer.
0:38"Let your hope make you glad.
0:42Be patient in times of trouble and never stop praying." And again, "Let your hope make you glad.
1:00Be patient in times of trouble and never stop praying." Now, let's relax the muscles.
1:21Start with the hands, letting go of the tension in the hands.
1:32Let the palms open and relax each finger.
1:40Let your grip relax.
1:50Let the arms relax and the joints release, the shoulders falling away from the ears.
2:13Feel the weight of the body.
2:22And now to the legs, relaxing and letting go.
2:36Allow the legs to be heavy.
2:47Allow the muscles to completely relax, almost like they're melting.
3:10If you need a deep breath, take it.
3:16Keep it easy and natural.
3:26Notice how the breath changes the way you feel.
3:37There is nowhere to go, nowhere to be.
3:43You are here.
3:49Everything is perfectly how it should be.
4:01Let your mind relax.
4:06You are safe.
4:29Gently bring your awareness to the feeling of the body.
4:55Just noticing any sensations in the body.
5:19Maybe it's the air on the skin or the weight of the body in the bed.
5:48Follow your breath and notice how it changes the body.
6:05The inhale's expanding the body.
6:13And the exhale's relaxing the body.
6:28Follow it as it comes in through the nose and goes back out through the mouth.
6:53It's natural and effortless.
6:58Your body knows how to relax.
7:23You're simply unearthing the calm that was already there.
8:01Begin to feel the space around the body.
8:15Notice it with a subtle sense of gratitude and acceptance.
8:35Try not to resist anything.
8:40You're just revealing the peace that's already present in your heart.
9:24Let go of your worries.
9:28This is a safe place of love and deep rest.
9:38Allow your mind to find refuge in God.
9:58Take this verse with you.
10:01"Let your hope make you glad.
10:06Be patient in times of trouble and never stop praying." God, I know you're always with me.
10:28Thank you for all of your blessings.
10:33Help me to relax and let go in your presence.
10:40I trust your plan for my life.