nightly wind down
Let There Be Light
11 minutes · Audio access options are available in the app
Related Scripture: Genesis 1:3 (recording quotes TLB). 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 begin by loosening the shoulders and the chest.
0:10And when you feel ready, just allow the eyes to slowly close.
0:23Bring your awareness to rest with this verse and prayer.
0:32"God said, 'Let there be light,' and there was light." And again, "God said, 'Let there be light,' and there was light." Now bring your attention to the breath, taking
1:13some nice, slow, deep, full breaths.
1:29In through the nose and letting go out through the mouth.
1:58Deep breath in, and feel the body expand.
2:07And slowly exhaling, letting all the air out of the lungs.
2:20Let the breath be natural.
2:24Let the breath naturally relax the body.
2:43Feel the stomach and the chest rise with each inhale.
2:54And feel the body relax with each exhale.
3:32Feel the weight of the body in the bed or the chair.
3:46As you breathe, allow the face to soften and let go.
4:04Allow the forehead to relax and the jaw to fall away from the face.
4:28Just relaxing and releasing.
4:54Now, let go of the breath.
4:59Let it find a nice, natural, effortless rhythm.
5:28Bring your attention to any emotions you're carrying with you in the body.
5:39Not placing judgment on the feelings or engaging with them, just noticing them.
5:52Taking note of the emotions, and then letting them go.
6:11Begin to notice that deeper sense of calm beneath those emotions.
6:35Maybe even begin to visualize a place that feels safe, a place where you feel loved and taken care of.
6:59This is a place of safety and acceptance.
7:11God loves you and wants you to feel loved.
7:19He wants you to feel a sense of security in him.
7:44Consciously relaxing the body and allowing God's presence to calm your mind.
8:15For a moment or two, relax, and notice how you feel in this place.
8:34If the mind wanders off, that's okay.
8:40When it feels natural, bring your awareness back to this place of love and safety.
9:01Surrendering all of your worried thoughts, your stresses, and maybe even your responsibilities.
9:14Just relaxing and releasing, letting go.
9:40And now, let your mind go where it wants to go.
10:00Take this verse with you, "God said, 'Let there be light,' and there was light." God, I know you're always with me.
10:29Thank you for all of your blessings.
10:34Help me to relax and let go in your presence.
10:41I trust your plan for my life.