nightly wind down
Children of Light
11 minutes · Audio access options are available in the app
Related Scripture: Ephesians 5:8 (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.
0:10And when you're ready, let your eyes close like the sun sets.
0:22Let your awareness rest with this verse and prayer.
0:28"For you were once darkness, but now you are light in the Lord.
0:37Live as children of light." And again, "For you were once darkness, but now you are light in the Lord.
0:56Live as children of light." Now, let's relax the muscles.
1:15Start with the hands, letting go of the tension in the hands.
1:26Let the palms open and relax each finger.
1:34Let your grip relax.
1:44Let the arms relax and the joints release, the shoulders falling away from the ears.
2:07Feel the weight of the body.
2:16And now to the legs.
2:21Relaxing and letting go.
2:30Allow the legs to be heavy.
2:40Allow the muscles to completely relax, almost like they're melting.
3:06Notice how the breath changes the way you feel.
3:26There is nowhere to go, nowhere to be.
3:33You are here.
3:39Everything is perfectly how it should be.
3:54Let your mind relax.
4:00You are safe.
4:28Notice any feelings that you're having in the body.
4:37Not judging, just noticing.
5:04Now, bring your attention to your breath.
5:22Notice how good it feels just to breathe.
5:46Allow your breath to make the body feel heavy.
6:00Let the body relax a little more into your bed.
6:24And on your next inhale, begin to count the breath.
6:35One on the inhale, and two on the exhale.
6:46Three on the next inhale, and four on the next exhale.
6:59Counting up to 10, and then starting over again.
7:38If you lose track of the breath, it's okay.
7:44Just start over again, counting from one.
8:13There's nowhere to go, nowhere to be.
8:19We're just here, counting the breath.
8:40On the next exhale, allow the breath to relax and become natural.
9:07Notice how the body is feeling.
9:12It might feel good, or it might not.
9:18Either way, it's okay.
9:38There are no expectations.
9:47And now, for a moment or two, let your mind relax.
10:08Take this verse with you.
10:12"For you were once darkness, but now you are light in the Lord.
10:19Live as children of light." God, I know you're always with me.
10:38Thank you for all of your blessings.
10:43Help me to relax and let go in your presence.
10:50I trust your plan for my life.