nightly wind down
Confident in Goodness
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 116:7 (recording quotes GNT). 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.
0:32"Be confident, my heart, because the Lord has been good to me." And again, "Be confident, my heart, because the Lord has been good to me." Now bring your attention
1:07to the breath, taking some nice, slow, deep, full breaths.
1:26In through the nose and letting go out through the mouth.
1:56Deep breath in, and feel the body expand.
2:05And slowly exhaling, letting all the air out of the lungs.
2:17Let the breath be natural.
2:22Let the breath naturally relax the body.
2:41Feel the stomach and the chest rise with each inhale.
2:51And feel the body relax with each exhale.
3:29Feel the weight of the body in the bed or the chair.
3:43As you breathe, allow the face to soften and let go.
4:02Allow the forehead to relax and the jaw to fall away from the face.
4:26Just relaxing and releasing.
4:51Now, let go of the breath.
4:57Let it find a nice, natural, effortless rhythm.
5:15Now bring your attention to the way the body feels.
5:34Notice your breath.
5:45Allow the inhales to expand the body.
5:54Notice how the exhales make you feel.
6:16Feel the body relax and become heavier.
6:36Relax the corners of the eyes.
6:52Soften the forehead down the front of the face.
7:07Allow the neck to relax and the shoulders to fall away from the ears.
7:31Relax the temples.
7:46Feel the weight of the body, so the arms become heavy.
8:07The legs are becoming heavy.
8:18Feel the bones become heavy.
8:47Letting the breath become natural.
9:08Allow the whole body to soften and release.
9:38Now give yourself a moment to relax and totally let go.
10:00Take this verse with you, "Be confident, my heart, because the Lord has been good to me." God, I know you're always with me.
10:28Thank you for all of your blessings.
10:32Help me to relax and let go in your presence.
10:40I trust your plan for my life.