nightly wind down
Days Written in His Book
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 139:16b (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 go ahead and get comfortable in your bed or in your chair.
0:09And when you're ready, allow your eyes to slowly close.
0:20Take a moment to consider this verse and prayer, "All the days ordained for me were written in your book before one of them came to be." And again, "All
0:45the days ordained for me were written in your book before one of them came to be." Now, bring your awareness to the space around the body.
1:18Notice any sensations on the skin.
1:30Feel the clothes on the skin.
1:36Feel the temperature of the room.
2:00Listen to the sounds in the room, with a nice, easy focus.
2:30Begin to gently notice the breath.
2:44Notice the rise and the fall of the breath.
2:56The air moving in, and the air moving out.
3:09Without even having to think about it, it just happens.
3:14The breath breathes itself.
3:38Follow the breath in through the nostrils, and into the chest and the abdomen.
3:50Follow the breath back out.
4:08Feel the inhale and relax.
4:14Allow the exhale, and let go.
4:36This is a safe place.
4:40There's no need to rush.
4:44God is watching over you, and He loves you.
4:54There's no goal.
4:57There's no destination.
5:18Allow your awareness to rest with the presence of God.
5:54When it feels natural, begin releasing the tension in your hands, shoulders, wrists.
6:13Let go of that stress.
6:22Release your anxieties and worries to God.
6:35Let go of your grip on control.
6:50Take a big, deep breath in.
7:02Release your stress.
7:08Let go of your frustrations.
7:18Let it all go on the exhale.
7:31We aren't holding onto the thoughts, we're just letting them release.
7:54Now bring your awareness to the way the body feels.
8:13Allow yourself to sink into your chair or your bed.
8:23Let the body relax and release.
8:40When it feels comfortable, bring your attention to the heart.
8:52Feel the heart beat.
9:01Just noticing it.
9:15Allow that natural rhythm and stillness to relax the body.
9:34Just notice the way that you feel.
9:41Not trying to change it.
9:45Just accepting it the way that it is.
10:03Take this verse with you.
10:07All the days ordained for me were written in Your book before one of them came to be.
10:26God, I know you're always with me.
10:32Thank you for all of your blessings.
10:37Help me to relax and let go in your presence.
10:44I trust your plan for my life.