nightly wind down
Love as I Loved You
11 minutes · Audio access options are available in the app
Related Scripture: John 15:12 (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.
0:02Begin 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, "This is my commandment: Love each other in the same way I have loved you." And again, "This is my commandment:
1:00Love each other in the same way I have loved you." Now bring your awareness to the feeling of the body.
1:26Maybe there's some muscle tightness or stress lingering in the body.
1:34Slowly begin to let those muscles relax and release.
1:52Give yourself permission to let go of today.
2:00What is done, is done.
2:05All you have is this moment.
2:26Take a few nice, deep breaths.
2:38Allow your breathing to relax the mind.
2:48Feel the body become heavier.
3:01Sinking into your bed, letting go of all that stress in the body and the mind.
3:27Inhale, feel the chest rise.
3:34And exhale, feel the chest fall.
3:49Let the breath find a natural rhythm.
4:06Begin to notice the sounds in the room.
4:14Not resisting the sounds, just accepting them as they are.
4:22You're just the observer.
4:40If the thoughts take you away, remember, that's okay.
4:47There's no way to do this wrong.
4:56When it feels comfortable, bring your awareness back to the sounds.
5:23Now bring your attention to the way the body feels.
5:43Notice your breath.
5:49Allow the inhales to expand the body.
5:57Notice how the exhales make you feel.
6:21Feel the body relax and become heavier.
6:44Now, soften the forehead down the front of the face.
7:04Relax the corners of the eyes.
7:28Allow the neck to relax and the shoulders to fall away from the ears.
7:53Relax the temples.
8:09Feel the weight of the body so the arms become heavy.
8:28The legs are becoming heavy.
8:43Feel the bones become heavy.
9:10Allow the whole body to soften and release.
9:45Now, give yourself a moment to relax and totally let go.
10:07Take this verse with you, "This is my commandment, love each other in the same way I have loved you." God, I know you're always with me.
10:38Thank you for all of your blessings.
10:42Help me to relax and let go in your presence.
10:50I trust your plan for my life.