nightly wind down
A Hope and a Future
11 minutes · Audio access options are available in the app
Related Scripture: Jeremiah 29:11 (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.
0:02Begin by getting comfortable and allowing your body to relax.
0:14As you begin to feel your body releasing, allow your eyes to slowly close.
0:29Let your awareness rest with this verse and prayer.
0:35"For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a future." And again, "For I
1:00know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a future." With an easy awareness, begin to
1:29bring your attention to the space in the room, not examining it, just sensing it.
1:52Notice your place in the room.
2:01Just observing.
2:18Listen to the sounds in the room.
2:23Maybe it's a quiet room or maybe it's not.
2:30Both are okay.
2:48You're just listening and enjoying the sounds, not wishing to change or get rid of the sounds, just accepting them.
3:21When it feels natural, slowly bring your awareness back to the body, noticing the weight of the body.
3:55Allow the body to relax as it becomes heavier.
4:23Allow yourself to leave the day behind.
4:31Let go of the stress, being mindful to stay present in this moment.
4:46Let yourself unwind and naturally relax in the presence of God.
5:16As your awareness begins to drift deeper, rest into the calm that only comes from the presence of a loving God.
5:55Gently bring the awareness to the breath.
6:02Allow your breath to deepen and fill the lungs.
6:15Take a nice, big, deep breath in.
6:21Now slow down on the exhale, letting go.
6:30Let the inhale come easily and effortlessly.
6:39And exhale, controlling the breath, slowing it down.
6:57Give yourself some space just to be.
7:11Whatever you need to let go of, let it go.
7:17Release it to God.
7:21Allow this time to be what you need it to be.
7:37And if the thoughts take you away, know that that's okay.
7:45When it feels natural and effortless, slowly bring your attention back to the breath.
8:14Remember, this is a place of safety.
8:22God's calming presence is always accessible to you.
8:41Release your anxieties and let God handle what you cannot.
8:58Notice how the body is relaxing and releasing.
9:17Allow your limbs to become heavy.
9:29Allow the shoulders to relax.
9:40Begin to soften the back of your neck.
9:54Just noticing and appreciating this moment.
10:02Let your mind rest.
10:20Take this verse with you.
10:24"For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a future." God, I know you're
10:51always with me.
10:54Thank you for all of your blessings.
10:59Help me to relax and let go in your presence.
11:06I trust your plan for my life.