nightly wind down
Keep On Loving
10 minutes · Audio access options are available in the app
Related Scripture: Hebrews 13:1 (recording quotes NIV). 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.
0:09And when you're ready, let your eyes close like the sun sets.
0:22Let your awareness rest with this verse and prayer.
0:29"Keep on loving one another as brothers and sisters." And again, "Keep on loving one another as brothers and sisters." Bring your attention to the way the breath feels.
1:09Let it settle into a natural rhythm.
1:21Effortless and natural.
1:32Notice how good it feels to just breathe.
1:48With each exhale, let the body feel heavier and heavier.
2:03Begin to allow the muscles to release and unlock.
2:17Feel the effects of gravity on the body, letting gravity pull the body down into the bed or the chair.
2:42Now, gently bring your attention to your feelings or emotions.
3:01Just noticing the feelings that you brought with you today.
3:09Not engaging with those emotions.
3:14Remembering that we can leave those feelings right where they are.
3:38The day is done.
3:42Allow God to handle what you cannot.
4:01The thoughts may begin to bubble up, and that's okay.
4:09Just notice the thoughts, and then let them be.
4:29Rest into that deeper sense of calm that can only be found in God's love.
4:48You're inviting God to bring calm over your body, to bring peace into your spirit.
5:09Resting into your true nature, a child of God.
5:31Gently bring your awareness to the feeling of the body.
5:45Just noticing any sensations in the body.
6:01Maybe it's the air on the skin.
6:07...
6:07or the weight of the body in the bed.
6:22Follow your breath and notice how it changes the body.
6:33The inhales expanding the body and the exhales relaxing the body.
6:56Follow it as it comes in through the nose and goes back out through the mouth.
7:17It's natural and effortless.
7:22Your body knows how to relax.
7:45You're simply unearthing the calm that was already there.
8:07Begin to feel the space around the body.
8:17Notice it with a subtle sense of gratitude and acceptance.
8:33Try not to resist anything.
8:38You're just revealing the peace that's already present in your heart.
9:08Let go of your worries.
9:12This is a safe place of love and deep rest.
9:22Allow your mind to find refuge in God.
9:43Take this verse with you.
9:47Keep on loving one another as brothers and sisters.
10:03God, I know you're always with me.
10:10Thank you for all of your blessings.
10:15Help me to relax and let go in your presence.
10:22I trust your plan for my life.