nightly wind down
Light That Cannot Be Extinguished
11 minutes · Audio access options are available in the app
Related Scripture: John 1:5 (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.
0:01Go 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, "The light shines in the darkness, and the darkness can never extinguish it." And again, "The light shines in the darkness,
0:58and the darkness can never extinguish it." Now, slowly begin to relax and allow the body to open.
1:39Consciously, start to relax and turn off the muscles.
1:55Start with the muscles in the feet.
2:01Allow the feet to turn out and relax at the ankles, letting the hips soften.
2:24The knees are relaxing.
2:38The stomach begins to let go.
2:47Softening the shoulders.
2:55Allowing the head to relax and become heavy at the neck.
3:15Allow the chest and back to open.
3:24Allow the body to settle.
3:49Just noticing how the body feels.
4:13Feeling the gravity of the body and how it pushes you down into the bed.
4:46And when it feels comfortable, allow your awareness to rest.
4:59If the mind wants to think, then let it think.
5:06If it wants to be still, allow it to be still.
5:42Bring your attention to the way the breath feels.
5:50Let it settle into a natural rhythm, effortless and natural.
6:14Notice how good it feels to just breathe.
6:29With each exhale, let the body feel heavier, and heavier.
6:44Begin to allow the muscles to release and unlock.
6:58Feel the effects of gravity on the body, letting gravity pull the body down into the bed or the chair.
7:23Now, gently bring your attention to your feelings or emotions.
7:42Just noticing the feelings that you brought with you today.
7:50Not engaging with those emotions.
7:55Remembering that we can leave those feelings right where they are.
8:20The day is done.
8:23Allow God to handle what you cannot.
8:42The thoughts may begin to bubble up, and that's okay.
8:51Just notice the thoughts, and then let them be.
9:11Rest into that deeper sense of calm that can only be found in God's love.
9:29You're inviting God to bring calm over your body, to bring peace into your spirit.
9:50Resting into your true nature, a child of God.
10:13Take this verse with you.
10:15"The light shines in the darkness, and the darkness can never extinguish it." God, I know you're always with me.
10:41Thank you for all of your blessings.
10:46Help me to relax and let go in your presence.
10:53I trust your plan for my life.