nightly wind down
Set Apart Before Birth
11 minutes · Audio access options are available in the app
Related Scripture: Jeremiah 1:5 (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.
0:01Begin by getting comfortable, and when you're ready, allow your eyes to slowly close.
0:20As your body begins to relax, allow your awareness to rest with this verse and prayer: "I knew you before I formed you in your mother's womb.
0:38Before you were born, I set you apart." And again, "I knew you before I formed you in your mother's womb.
1:00Before you were born, I set you apart." Now bring your attention to the breath, taking some nice, slow, deep, full breaths.
1:38In through the nose and letting go out through the mouth.
2:07Deep breath in and feel the body expand, and slowly exhaling, letting all the air out of the lungs.
2:30Let the breath be natural.
2:33Let the breath naturally relax the body.
2:53Feel the stomach and the chest rise with each inhale, and feel the body relax with each exhale.
3:41Feel the weight of the body in the bed or the chair.
3:55As you breathe, allow the face to soften and let go.
4:13Allow the forehead to relax and the jaw to fall away from the face.
4:37Just relaxing and releasing.
5:03Now, let go of the breath.
5:09Let it find a nice, natural, effortless rhythm.
5:27Now bring your attention to the way the body feels.
5:45Notice your breath.
5:57Allow the inhales to expand the body.
6:05Notice how the exhales make you feel.
6:27Feel the body relax and become heavier.
6:48Relax the corners of the eyes.
7:04Soften the forehead down the front of the face.
7:18Allow the neck to relax and the shoulders to fall away from the ears.
7:42Relax the temples.
7:58Feel the weight of the body so the arms become heavy.
8:18The legs are becoming heavy.
8:29Feel the bones become heavy.
8:58Letting the breath become natural.
9:20Allow the whole body to soften and release.
9:49Now give yourself a moment to relax and totally let go.
10:12Take this verse with you, "I knew you before I formed you in your mother's womb.
10:23Before you were born, I set you apart." God, I know you're always with me.
10:45Thank you for all of your blessings.
10:50Help me to relax and let go in your presence.
10:57I trust your plan for my life.