nightly wind down
Think on These Things
12 minutes · Audio access options are available in the app
Related Scripture: Philippians 4:8 (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 start by taking a few nice, deep breaths.
0:12And when you're ready, allow your eyes to slowly close, like the sun sets.
0:26As your breath begins to relax your body, allow your awareness to rest with this verse and prayer.
0:40"Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable; if anything is excellent or praiseworthy, think about such things.
1:13And again.
1:16Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable; if anything is excellent or praiseworthy, think about such things." Now bring
1:51your attention to the way the body feels.
2:05Notice your breath.
2:14Allow the inhales to expand the body.
2:23Notice how the exhales make you feel.
2:41Feel the body relax and become heavier.
3:01Relax the corners of the eyes.
3:17Soften the forehead down the front of the face.
3:40Allow the neck to relax and the shoulders to fall away from the ears.
4:02Relax the temples.
4:15Feel the weight of the body so the arms become heavy.
4:30The legs are becoming heavy.
4:41Feel the bones become heavy.
5:06Letting the breath become natural.
5:24Allow the whole body to soften and release.
5:57Gently bring the awareness to the breath.
6:07Allow your breath to deepen and fill the lungs.
6:20Take a nice, big, deep breath in.
6:26Now, slow down on the exhale, letting go.
6:35Let the inhale come easily and effortlessly.
6:43And exhale, controlling the breath, slowing it down.
7:06Give yourself some space just to be.
7:20Whatever you need to let go of, let it go.
7:26Release it to God.
7:29Allow this time to be what you need it to be.
7:50And if the thoughts take you away, know that that's okay.
7:58When it feels natural and effortless, slowly bring your attention back to the breath.
8:29Remember, this is a place of safety.
8:37God's calming presence is always accessible to you.
8:56Release your anxieties and let God handle what you cannot.
9:13Notice how the body is relaxing and releasing.
9:31Now, begin to soften the back of your neck.
9:43Allow your limbs to become heavy.
9:54Allow the shoulders to relax.
10:17Let your mind rest.
10:25Just noticing and appreciating this moment.
10:45Take this verse with you: Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable; if anything is excellent or praiseworthy, think
11:15about such things.
11:26God, I know you're always with me.
11:33Thank you for all of your blessings.
11:37Help me to relax and let go in your presence.
11:45I trust your plan for my life.