nightly wind down
Hearts in His Light
11 minutes · Audio access options are available in the app
Related Scripture: Ephesians 1:18a (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 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.
0:30I pray that your hearts will be flooded with light.
0:41And again, I pray that your hearts will be flooded with light.
0:58Gently bring the awareness to the breath.
1:06Allow your breath to deepen and fill the lungs.
1:17Take a nice, big, deep breath in.
1:25Now slow down on the exhale, letting go.
1:34Let the inhale come easily and effortlessly.
1:42And exhale, controlling the breath, slowing it down.
2:01Give yourself some space just to be.
2:15Whatever you need to let go of, let it go.
2:21Release it to God.
2:24Allow this time to be what you need it to be.
2:41And if the thoughts take you away, know that that's okay.
2:49When it feels natural and effortless, slowly bring your attention back to the breath.
3:18Remember, this is a place of safety.
3:26God's calming presence is always accessible to you.
3:45Release your anxieties and let God handle what you cannot.
4:02Notice how the body is relaxing and releasing.
4:16Now begin to soften the back of your neck.
4:28Allow your limbs to become heavy.
4:39Allow the shoulders to relax.
4:56Let your mind rest.
5:04Just noticing and appreciating this moment.
5:28When it feels natural, begin releasing the tension in your hands, shoulders, and neck.
5:47Let go of that stress.
5:57Release your anxieties and worries to God.
6:10Let go of your grip on control.
6:25Take a big deep breath in.
6:37Release your stress.
6:43Let go of your frustrations.
6:53Let it all go on the exhale.
7:06We aren't holding onto the thoughts.
7:10We're just letting them release.
7:29Now bring your awareness to the way the body feels.
7:47Allow yourself to sink into your chair or your bed.
7:57Let the body relax and release.
8:15When it feels comfortable, bring your attention to the heart.
8:27Feel the heart beat.
8:35Just noticing it.
8:50Allow that natural rhythm and stillness to relax the body.
9:09Just notice the way that you feel.
9:15Not trying to change it.
9:19Just accepting it the way that it is.
9:36Allow yourself to relax into the loving presence of God.
9:56Take this verse with you.
10:01I pray that your hearts will be flooded with light.
10:15"God, I know you're always with me.
10:22Thank you for all of your blessings.
10:27Help me to relax and let go in your presence.
10:34I trust your plan for my life."