nightly wind down
Number Your Days
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 90:12 (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 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: Teach us to number our days aright, that we gain a heart
0:44of wisdom.
0:52Again, teach us to number our days aright, that we gain a heart of wisdom.
1:12Now bring your attention to the way the body feels.
1:26Notice your breath.
1:36Allow the inhales to expand the body.
1:45Notice how the exhales make you feel.
2:03Feel the body relax and become heavier.
2:25Relax the corners of the eyes.
2:39Soften the forehead, down the front of the face.
3:02Allow the neck to relax, and the shoulders to fall away from the ears.
3:24Relax the temples.
3:36Feel the weight of the body, so the arms become heavy.
3:52The legs are becoming heavy.
4:03Feel the bones become heavy.
4:28Letting the breath become natural.
4:45Allow the whole body to soften and release.
5:15Now, give yourself a moment to relax and totally let go.
5:48Notice how good it feels just to breathe.
6:15And on your next inhale, begin to count the breath.
6:25One on the inhale, and two on the exhale.
6:36Three on the next inhale, and four on the next exhale.
6:50Counting up to 10, and then starting over again.
7:24If you lose track of the breath, it's okay, just start over again counting from one.
8:09There's nowhere to go, nowhere to be.
8:16We're just here, counting the breath.
8:37On the next exhale, allow the breath to relax and become natural.
9:04Notice how the body is feeling.
9:09It might feel good or it might not.
9:14Either way, it's okay.
9:40There are no expectations.
9:50And now for a moment or two, let your mind relax.
10:11Take this verse with you.
10:16"Teach us to number our days aright, that we gain a heart of wisdom." God, I know you're always with me.
10:40Thank you for all of your blessings.
10:45Help me to relax and let go in your presence.
10:52I trust your plan for my life.