nightly wind down
Not to Judge, but to Save
11 minutes · Audio access options are available in the app
Related Scripture: John 3:17 (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.
0:01Let'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"God sent His Son into the world.
0:36He did not send Him to judge the world guilty, but to save the world through Him." And again, "God sent His Son into the world.
0:58He did not send Him to judge the world guilty, but to save the world through Him." Now bring your attention to the way the body feels.
1:30Notice your breath.
1:40Allow the inhales to expand the body.
1:48Notice how the exhales make you feel.
2:06Feel the body relax and become heavier.
2:27Relax the corners of the eyes.
2:43Soften the forehead down the front of the face.
3:06Allow the neck to relax and the shoulders to fall away from the ears.
3:27Relax the temples.
3:40Feel the weight of the body so the arms become heavy.
3:56The legs are becoming heavy.
4:07Feel the bones become heavy.
4:32Letting the breath become natural.
4:49Allow the whole body to soften and release.
5:20Notice how good it feels just to breathe.
5:30Allow your breath to make the body feel heavy.
5:46Let the body relax a little more into your bed.
6:02And on your next inhale, begin to count the breath.
6:13One on the inhale, and two on the exhale.
6:24Three on the next inhale, and four on the next exhale.
6:37Counting up to 10, and then starting over again.
7:27If you lose track of the breath, it's okay, just start over again counting from one.
8:15There's nowhere to go, nowhere to be, we're just here counting the breath.
8:42On the next exhale, allow the breath to relax and become natural.
9:09Notice how the body is feeling.
9:14It might feel good, or it might not.
9:20Either way, it's okay.
9:44There are no expectations.
9:53And now, for a moment or two, let your mind relax.
10:14Take this verse with you.
10:18"God sent His Son into the world.
10:22He did not send Him to judge the world guilty, but to save the world through Him." God, I know you're always with me.
10:47Thank you for all of your blessings.
10:52Help me to relax and let go in your presence.
10:59I trust your plan for my life.