nightly wind down
Hopeful in Trouble
11 minutes · Audio access options are available in the app
Related Scripture: Romans 12:12 (recording quotes NLV). 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.
0:02Begin by getting comfortable and allowing your body to relax.
0:14As you begin to feel your body releasing, allow your eyes to slowly close.
0:29Let your awareness rest with this verse and prayer.
0:36"Be happy in your hope.
0:41Do not give up when trouble comes.
0:45Do not let anything stop you from praying." And again, "Be happy in your hope.
1:04Do not give up when trouble comes.
1:09Do not let anything stop you from praying." Now bring your attention to your breath.
1:39Notice how good it feels just to breathe.
1:49Allow your breath to make the body feel heavy.
2:06Let the body relax a little more into your bed.
2:22And on your next inhale, begin to count the breath.
2:32One on the inhale and two on the exhale.
2:43Three on the next inhale and four on the next exhale.
2:56Counting up to ten and then starting over again.
3:23If you lose track of the breath, it's okay.
3:29Just start over again counting from one.
3:58There's nowhere to go, nowhere to be.
4:04We're just here, counting the breath.
4:25On the next exhale, allow the breath to relax and become natural.
4:52Notice how the body is feeling.
4:57It might feel good or it might not.
5:03Either way, it's okay.
5:23There are no expectations.
5:41With an easy awareness, begin to bring your attention to the space in the room.
5:53Not examining it, just sensing it.
6:10Notice your place in the room.
6:18Just observing.
6:35Listen to the sounds in the room.
6:41Maybe it's a quiet room, or maybe it's not.
6:47Both are okay.
7:10You're just listening and enjoying the sounds.
7:16Not wishing to change or get rid of the sounds, just accepting them.
7:42When it feels natural, slowly bring your awareness back to the body, noticing the weight of the body.
8:20Allow the body to relax as it becomes heavier.
8:48Allow yourself to leave the day behind.
8:56Let go of the stress, being mindful to stay present in this moment.
9:12Let yourself unwind and naturally relax in the presence of God.
9:41As your awareness begins to drift deeper, rest into the calm that only comes from the presence of a loving God.
10:10Take this verse with you.
10:13"Be happy in your hope.
10:18Do not give up when trouble comes.
10:23Do not let anything stop you from praying." God, I know you're always with me.
10:46Thank 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.