nightly wind down
Strong and Courageous
11 minutes · Audio access options are available in the app
Related Scripture: Joshua 1:9 (recording quotes NLT). 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.
0:10And when you're ready, let your eyes close like the sun sets.
0:22Let your awareness rest with this verse and prayer.
0:28"This is my command: Be strong and courageous.
0:37Do not be afraid or discouraged, for the Lord your God is with you wherever you go." And again, "This is my command: Be strong and courageous.
1:04Do not be afraid or discouraged, for the Lord your God is with you wherever you go." Now, let's relax the muscles.
1:33Start with the hands, letting go of the tension in the hands.
1:44Let the palms open and relax each finger.
1:52Let your grip relax.
2:02Let the arms relax and the joints release, the shoulders falling away from the ears.
2:25Feel the weight of the body.
2:34And now to the legs.
2:39Relaxing and letting go.
2:48Allow the legs to be heavy.
2:58Allow the muscles to completely relax, almost like they're melting.
3:24Notice how the breath changes the way you feel.
3:44There is nowhere to go, nowhere to be.
3:51You are here.
3:57Everything is perfectly how it should be.
4:12Let your mind relax.
4:18You are safe.
4:46Notice any feelings that you're having in the body.
4:55Not judging, just noticing.
5:22Now, bring your attention to your breath.
5:40Notice how good it feels just to breathe.
6:04Allow your breath to make the body feel heavy.
6:18Let the body relax a little more into your bed.
6:42And on your next inhale, begin to count the breath.
6:53One on the inhale, and two on the exhale.
7:04Three on the next inhale, and four on the next exhale.
7:17Counting up to 10, and then starting over again.
7:56If you lose track of the breath, it's okay, just start over again counting from one.
8:31There's nowhere to go, nowhere to be, we're just here counting the breath.
8:58On the next exhale, allow the breath to relax and become natural.
9:24Notice how the body is feeling.
9:30It might feel good, or it might not.
9:36Either way, it's okay.
9:56There are no expectations.
10:05And now, for a moment or two, let your mind relax.
10:25Take this verse with you, "This is my command: Be strong and courageous.
10:38Do not be afraid or discouraged, for the Lord your God is with you wherever you go." God, I know you're always with me.
11:05Thank you for all of your blessings.
11:10Help me to relax and let go in your presence.
11:17I trust your plan for my life.