nightly wind down
Words of Encouragement
11 minutes · Audio access options are available in the app
Related Scripture: Ephesians 4:29b (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 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.
0:31"Let everything you say be good and helpful, so that your words will be an encouragement to those who hear them." And again, "Let everything you say be good and
0:57helpful, so that your words will be an encouragement to those who hear them." Now bring your awareness to the feeling of the body.
1:25Maybe there's some muscle tightness or stress lingering in the body.
1:33Slowly begin to let those muscles relax and release.
1:51Give yourself permission to let go of today.
1:59What is done, is done.
2:04All you have is this moment.
2:25Take a few nice, deep breaths.
2:37Allow your breathing to relax the mind.
2:47Feel the body become heavier.
3:00Sinking into your bed, letting go of all that stress in the body and the mind.
3:26Inhale.
3:28Feel the chest rise.
3:33And exhale, feel the chest fall.
3:48Let the breath find a natural rhythm.
4:05Begin to notice the sounds in the room.
4:13Not resisting the sounds, just accepting them as they are.
4:21You are just the observer.
4:39If the thoughts take you away, remember, that's okay.
4:46There's no way to do this wrong.
4:55When it feels comfortable, bring your awareness back to the sounds.
5:10And for a moment or two, effortlessly, allow your awareness to rest.
5:45Bring your attention to the heartbeat.
5:55Allow its rhythm to relax your body.
6:03Letting the arms and legs become heavy.
6:23Now bring your awareness to the top of the head.
6:30Allow the head to soften all the way down the face.
6:47Softening the skin on the face and the eyes.
7:10Soften the throat and the back of the neck.
7:32Soften the collarbone, the shoulders, and the arms.
7:56Releasing the elbows.
8:12Let the wrists and the hands relax.
8:33Softening the chest and the stomach.
8:49Releasing the hips and the thighs.
8:55The knees.
9:06Relax the calves down to the ankles.
9:23Bring your attention back to the breath.
9:47Just noticing the inhale and the exhale.
10:08Take this verse with you, "Let everything you say be good and helpful, so that your words will be an encouragement to those who hear them." God, I know you're
10:39always 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.