nightly wind down
A Future and a Hope
11 minutes · Audio access options are available in the app
Related Scripture: Jeremiah 29:11 (recording quotes NLT). 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 taking a few nice, deep breaths.
0:14And as your body begins to relax, allow your eyes to slowly close.
0:29Bring your awareness to rest with this verse and prayer.
0:36"For I know the plans I have for you.
0:41They are plans for good and not for evil, to give you a future and a hope." And again, "For I know the plans I have for you.
1:03They are plans for good and not for evil, to give you a future and a hope." Now, take some nice, deep breaths, in through the nose and out through
1:36the mouth.
1:59Just watching the breath.
2:09Watching the rise and the fall of the chest.
2:30Listening to the sounds of your breath.
2:53Notice your feelings and emotions.
3:04Just taking note of them and then coming back to the feeling of the breath.
3:45And now, bring your attention to the heart.
4:00Let your awareness settle onto the heartbeat.
4:25Allow your awareness to fall and move inward, finding that place where you feel loved.
5:03Feel that sense of natural peace that can only be found in God's presence.
5:33Now, bring your attention to the breath, taking some nice, slow, deep, full breaths.
5:55In through the nose and letting go out through the mouth.
6:25Deep breath in, and feel the body expand.
6:34And slowly exhaling, letting all the air out of the lungs.
6:55Let the breath be natural.
6:59Let the breath naturally relax the body.
7:26Feel the stomach and the chest rise with each inhale.
7:36And feel the body relax with each exhale.
8:14Feel the weight of the body in the bed or the chair.
8:28As you breathe, allow the face to soften and let go.
8:47Allow the forehead to relax and the jaw to fall away from the face.
9:11Just relaxing and releasing.
9:36Now, let go of the breath.
9:42Let it find a nice, natural, effortless rhythm.
9:50Simply let go.
10:07Take this verse with you, "For I know the plans I have for you.
10:15They are plans for good and not for evil, to give you a future and a hope." God, I know you're always with me.
10:41Thank you for all of your blessings.
10:46Help me to relax and let go in your presence.
10:53I trust your plan for my life.