nightly wind down
Joyful in Hope
11 minutes · Audio access options are available in the app
Related Scripture: Romans 12:12 (recording quotes NIV). 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 go ahead and get comfortable in your bed or in your chair.
0:09And when you're ready, allow your eyes to slowly close.
0:20Take a moment to consider this verse and prayer.
0:28"Be joyful in hope, patient in affliction, faithful in prayer." And again, "Be joyful in hope, patient in affliction, faithful in prayer." Gently bring your awareness to the feeling of
1:12the body.
1:22Just noticing any sensations in the body.
1:38Maybe it's the air on the skin or the weight of the body in the bed.
1:59Follow your breath, and notice how it changes the body.
2:10The inhales expanding the body, and the exhales relaxing the body.
2:32Follow it as it comes in through the nose and goes back out through the mouth.
2:54It's natural and effortless.
2:58Your body knows how to relax.
3:20You're simply unearthing the calm that was already there.
3:43Begin to feel the space around the body.
3:53Notice it with a subtle sense of gratitude and acceptance.
4:10Try not to resist anything.
4:15You're just revealing the peace that's already present in your heart.
4:45Let go of your worries.
4:49This is a safe place of love and deep rest.
4:58Allow your mind to find refuge in God.
5:36Now, let's relax the muscles.
5:42Start with the hands, letting go of the tension in the hands.
5:53Let the palms open and relax each finger.
6:01Let your grip relax.
6:11Let the arms relax and the joints release.
6:22The shoulders falling away from the ears.
6:34Feel the weight of the body.
6:43And now to the legs.
6:48Relaxing and letting go.
6:56Allow the legs to be heavy.
7:07Allow the muscles to completely relax, almost like they're melting.
7:30If you need a deep breath, take it.
7:37Keep it easy and natural.
7:46Notice how the breath changes the way you feel.
7:57There is nowhere to go, nowhere to be.
8:04You are here.
8:09Everything is perfectly how it should be.
8:21Let your mind relax.
8:27You are safe.
8:37Notice any feelings that you're having in the body.
8:46Not judging, just noticing.
9:04Allow yourself to release those feelings of tightness and tension.
9:38And now, for a moment or two, let go of any focus.
9:48Just allow yourself to be.
10:05Take this verse with you, "Be joyful in hope, patient in affliction, faithful in prayer." God, I know you're always with me.
10:37Thank you for all of your blessings.
10:41Help me to relax and let go in your presence.
10:49I trust your plan for my life.