nightly wind down
Chosen Before the World
11 minutes · Audio access options are available in the app
Related Scripture: Ephesians 1:4 (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 start by taking a few nice, deep breaths.
0:12And when you're ready, allow your eyes to slowly close, like the sun sets.
0:26As your breath begins to relax your body, allow your awareness to rest with this verse and prayer: Even before He made the world, God loved us, and chose us
0:45in Christ to be holy and without fault in His eyes.
1:00And again, even before He made the world, God loved us, and chose us in Christ to be holy and without fault in His eyes.
1:25Now bring your attention to the way the body feels.
1:40Notice your breath.
1:49Allow the inhales to expand the body.
1:58Notice how the exhales make you feel.
2:16Feel the body relax, and become heavier.
2:38Relax the corners of the eyes.
2:52Soften the forehead, down the front of the face.
3:15Allow the neck to relax, and the shoulders to fall away from the ears.
3:37Relax the temples.
3:49Feel the weight of the body, so the arms become heavy.
4:05The legs are becoming heavy.
4:16Feel the bones become heavy.
4:41Letting the breath become natural.
4:58Allow the whole body to soften and release.
5:28Now, give yourself a moment to relax, and totally let go.
6:01Notice how good it feels just to breathe.
6:28And on your next inhale, begin to count the breath.
6:38One on the inhale, and two on the exhale.
6:49Three on the next inhale, and four on the next exhale.
7:03Counting up to 10, and then starting over again.
7:37If you lose track of the breath, it's okay, just start over again counting from one.
8:22There's nowhere to go, nowhere to be.
8:29We're just here, counting the breath.
8:50On the next exhale, allow the breath to relax and become natural.
9:17Notice how the body is feeling.
9:22It might feel good, or it might not.
9:27Either way, it's okay.
9:53There are no expectations.
10:03And now, for a moment or two, let your mind relax.
10:24Take this verse with you.
10:29Even before he made the world, God loved us and chose us in Christ to be holy and without fault in his eyes.
10:51God, I know you're always with me.
10:57Thank you for all of your blessings.
11:02Help me to relax and let go in your presence.
11:09I trust your plan for my life.