nightly wind down
Plans to Prosper You
11 minutes · Audio access options are available in the app
Related Scripture: Jeremiah 29:11 (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.
0:01Begin 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: For I know the plans I have for you, plans to prosper you and
0:38not to harm you, plans to give you hope and a future.
0:51And again, For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a future.
1:18Now bring your attention to the breath.
1:34Let's take some nice deep breaths.
1:52Make them feel easy and effortless.
2:00In through the nose and out through the mouth, feeling life enter your body as you breathe in.
2:27Inhale.
2:29Feel how the body expands.
2:34Then, slowly exhale, releasing tension as you go.
2:56Feel the air as it travels in through the nose, and feel the body fall with each exhale.
3:29With each breath, allow the chest and shoulders to soften and relax.
4:01Notice how the body feels.
4:13Allow your breath to soften and release the tension in your body.
4:43Just relaxing and releasing.
5:06There's no way to do this wrong.
5:10The breath breathes itself.
5:29Bring your attention to any emotions you're carrying with you in the body, not placing judgment on the feelings or engaging with them, just noticing them, taking note of the
5:55emotions, and then letting them go.
6:22Begin to notice that deeper sense of calm beneath those emotions.
6:43Maybe even begin to visualize a place that feels safe, a place where you feel loved and taken care of.
7:03This is a place of safety and acceptance.
7:16God loves you and wants you to feel loved.
7:23He wants you to feel a sense of security in him.
7:47Begin to notice how your body feels, consciously relaxing the body and allowing God's presence to calm your mind.
8:17For a moment or two, relax and notice how you feel in this place.
8:36If the mind wanders off, that's okay.
8:41When it feels natural, bring your awareness back to this place of love and safety.
9:06Surrendering all of your worried thoughts, your stresses, and maybe even your responsibilities.
9:19Just relaxing and releasing, letting go.
9:44And now, let your mind go where it wants to go.
10:05Take this verse with you.
10:09"For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a future." God, I know you're
10:36always with me.
10:39Thank you for all of your blessings.
10:44Help me to relax and let go in your presence.
10:51I trust your plan for my life.