nightly wind down
I Have Overcome the World
11 minutes · Audio access options are available in the app
Related Scripture: John 16:33b (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.
0:01Go ahead and get comfortable in your position, really allowing the body to relax.
0:16And when you're ready, allow your eyes to slowly close.
0:29Let your mind rest with this verse and prayer, "Here on Earth, you will have many trials and sorrows.
0:42But take heart, because I have overcome the world." And again, "Here on Earth, you will have many trials and sorrows.
1:03But take heart, because I have overcome the world." Now, let's relax the muscles.
1:24Start with the hands, letting go of the tension in the hands.
1:36Let the palms open and relax each finger.
1:43Let your grip relax.
1:53Let the arms relax and the joints release, the shoulders falling away from the ears.
2:16Feel the weight of the body.
2:25And now to the legs, relaxing and letting go.
2:39Allow the legs to be heavy.
2:50Allow the muscles to completely relax, almost like they're melting.
3:13If you need a deep breath, take it.
3:19Keep it easy and natural.
3:29Notice how the breath changes the way you feel.
3:40There is nowhere to go, nowhere to be.
3:46You are here.
3:52Everything is perfectly how it should be.
4:04Let your mind relax.
4:09You are safe.
4:32Gently bring your awareness to the feeling of the body.
4:58Just noticing any sensations in the body.
5:22Maybe it's the air on the skin or the weight of the body in the bed.
5:51Follow your breath and notice how it changes the body.
6:08The inhales, expanding the body, and the exhales, relaxing the body.
6:31Follow it as it comes in through the nose and goes back out through the mouth.
6:56It's natural and effortless.
7:00Your body knows how to relax.
7:26You're simply unearthing the calm that was already there.
8:04Begin to feel the space around the body.
8:18Notice it with a subtle sense of gratitude and acceptance.
8:38Try not to resist anything.
8:43You're just revealing the peace that's already present in your heart.
9:27Let go of your worries.
9:31This is a safe place of love and deep rest.
9:41Allow your mind to find refuge in God.
10:01Take this verse with you.
10:05"Here on earth, you will have many trials and sorrows.
10:11But take heart, because I have overcome the world." God, I know you're always with me.
10:33Thank you for all of your blessings.
10:37Help me to relax and let go in your presence.
10:45I trust your plan for my life.