nightly wind down
Sorrow Exchanged for Joy
11 minutes · Audio access options are available in the app
Related Scripture: Jeremiah 31:13b (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 begin by loosening the shoulders and the chest.
0:10And when you feel ready, just allow the eyes to slowly close.
0:23Bring your awareness to rest with this verse and prayer, "I will turn their mourning into joy.
0:37I will comfort them and exchange their sorrow for rejoicing." And again, "I will turn their mourning into joy.
0:57I will comfort them and exchange their sorrow for rejoicing." Now, let's relax the muscles.
1:21Start with the hands, letting go of the tension in the hands.
1:32Let the palms open and relax each finger.
1:40Let your grip relax.
1:50Let the arms relax and the joints release, the shoulders falling away from the ears.
2:13Feel the weight of the body.
2:22And now to the legs.
2:27Relaxing and letting go.
2:35Allow the legs to be heavy.
2:46Allow the muscles to completely relax, almost like they're melting.
3:12There is nowhere to go, nowhere to be.
3:18You are here.
3:24Everything is perfectly how it should be.
3:35Let your mind relax.
3:42You are safe.
3:52Notice any feelings that you're having in the body.
4:00Not judging.
4:04Just noticing.
4:19Allow yourself to release those feelings of tightness and tension.
4:53And now, for a moment or two, let go of any focus.
5:03Just allow yourself to be.
5:29Now, take some nice deep breaths, in through the nose and out through the mouth.
6:11Just watching the breath.
6:21Watching the rise and the fall of the chest.
6:48Listening to the sounds of your breath.
7:15Notice your feelings and emotions.
7:26Just taking note of them and then coming back to the feeling of the breath.
8:07And now bringing your attention to the heart.
8:22Let your awareness settle onto the heartbeat.
8:51Allow your awareness to fall and move inward.
9:00Finding that place where you feel loved.
9:29Feel that sense of natural peace that can only be found in God's presence.
9:50Remember, when you come near to God, He will come near to you.
10:12Take this verse with you, "I will turn their mourning into joy.
10:21I will comfort them and exchange their sorrow for rejoicing." God, I know you're always with me.
10:42Thank you for all of your blessings.
10:47Help me to relax and let go in your presence.
10:54I trust your plan for my life.