nightly wind down
Glad in This Day
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 118:24 (recording quotes NLV). 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 consciously turning off the body.
0:10And when you're ready, allow your eyes to slowly close, like the sun sets.
0:22Calmly, bring your awareness to rest with this verse and prayer.
0:32"This is the day that the Lord has made, let us be full of joy and be glad in it." Again.
0:51"This is the day that the Lord has made, let us be full of joy and be glad in it." Now bring your awareness to the feeling of the body.
1:19Maybe there's some muscle tightness or stress lingering in the body.
1:27Slowly begin to let those muscles relax and release.
1:45Give yourself permission to let go of today.
1:53What is done, is done.
1:58All you have is this moment.
2:19Take a few nice, deep breaths.
2:31Allow your breathing to relax the mind.
2:41Feel the body become heavier.
2:54Sinking into your bed, letting go of all that stress in the body and the mind.
3:20Inhale, feel the chest rise.
3:27And exhale, feel the chest fall.
3:42Let the breath find a natural rhythm.
3:59Begin to notice the sounds in the room.
4:07Not resisting the sounds, just accepting them as they are.
4:15You are just the observer.
4:33If the thoughts take you away, remember, that's okay.
4:40There's no way to do this wrong.
4:47When it feels comfortable, bring your awareness back to the sounds.
5:04And for a moment or two, effortlessly allow your awareness to rest.
5:39Bring your attention to the heartbeat.
5:49Allow its rhythm to relax your body.
5:57Letting the arms and legs become heavy.
6:17Now bring your awareness to the top of the head.
6:24Allow the head to soften all the way down the face.
6:41Softening the skin on the face, and the eyes.
7:04Soften the throat and the back of the neck.
7:27Soften the collarbone, the shoulders, and the arms.
7:50Releasing the elbows.
8:06Let the wrists and the hands relax.
8:27Softening the chest and the stomach.
8:43Releasing the hips and the thighs.
8:49The knees.
9:00Relax the calves, down to the ankles.
9:17Bring your attention back to the breath.
9:41Just noticing the inhale and the exhale.
10:02Take this verse with you, "This is the day that the Lord has made.
10:11Let us be full of joy and be glad in it." God, I know you're always with me.
10:32Thank you for all of your blessings.
10:37Help me to relax and let go in your presence.
10:44I trust your plan for my life.