nightly wind down
Life Full and Good
11 minutes · Audio access options are available in the app
Related Scripture: John 10:10 (recording quotes ERV). 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, "A thief comes to steal, kill, and destroy.
0:43But I come to give life, life that is full and good." And again, "A thief comes to steal, kill, and destroy.
1:07But I come to give life, life that is full and good." Now bring your attention to your breath.
1:41Notice how good it feels just to breathe.
1:51Allow your breath to make the body feel heavy.
2:07Let the body relax a little more into your bed.
2:23And on your next inhale, begin to count the breath.
2:34One on the inhale and two on the exhale.
2:45Three on the next inhale and four on the next exhale.
2:58Counting up to ten, and then starting over again.
3:25If you lose track of the breath, it's okay.
3:31Just start over again counting from one.
4:00There's nowhere to go, nowhere to be.
4:06We're just here, counting the breath.
4:27On the next exhale, allow the breath to relax and become natural.
4:54Notice how the body is feeling.
4:59It might feel good or it might not.
5:05Either way, it's okay.
5:25There are no expectations.
5:44With an easy awareness, begin to bring your attention to the space in the room.
5:55Not examining it, just sensing it.
6:12Notice your place in the room.
6:20Just observing.
6:37Listen to the sounds in the room.
6:42Maybe it's a quiet room or maybe it's not.
6:49Both are okay.
7:11You're just listening and enjoying the sounds, not wishing to change or get rid of the sounds.
7:25Just accepting them.
7:44When it feels natural, slowly bring your awareness back to the body, noticing the weight of the body.
8:22Allow the body to relax as it becomes heavier.
8:50Allow yourself to leave the day behind.
8:58Let go of the stress, being mindful to stay present in this moment.
9:14Let yourself unwind and naturally relax in the presence of God.
9:43As your awareness begins to drift deeper, rest into the calm that only comes from the presence of a loving God.
10:12Take this verse with you.
10:16"A thief comes to steal, kill, and destroy, but I come to give life, life that is full and good." God, I know you're always with me.
10:46Thank you for all of your blessings.
10:51Help me to relax and let go in your presence.
10:58I trust your plan for my life.