nightly wind down
I Have Defeated the World
11 minutes · Audio access options are available in the app
Related Scripture: John 16:33b (recording quotes ERV). 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 get started by allowing the body to relax.
0:10And when you're ready, let your eyes close like the sun sets.
0:22Let your awareness rest with this verse and prayer.
0:28"In this world, you will have troubles, but be brave.
0:36I have defeated the world." And again, "In this world, you will have troubles, but be brave.
0:55I have defeated the world." Now bring your attention to the breath, taking some nice, slow, deep, full breaths.
1:31In through the nose and letting go out through the mouth.
2:00Deep breath in, and feel the body expand.
2:09And slowly exhaling, letting all the air out of the lungs.
2:22Let the breath be natural.
2:26Let the breath naturally relax the body.
2:45Feel the stomach and the chest rise with each inhale.
2:56And feel the body relax with each exhale.
3:33Feel the weight of the body in the bed or the chair.
3:48As you breathe, allow the face to soften and let go.
4:06Allow the forehead to relax and the jaw to fall away from the face.
4:30Just relaxing and releasing.
4:56Now, let go of the breath.
5:01Let it find a nice, natural, effortless rhythm.
5:35Now bring your awareness to the feeling of the body.
5:43Maybe there's some muscle tightness or stress lingering in the body.
5:52Slowly begin to let those muscles relax and release.
6:08Give yourself permission to let go of today.
6:17What is done, is done.
6:22All you have is this moment.
6:43Take a few nice, deep breaths.
6:55Allow your breathing to relax the mind.
7:05Feel the body become heavier.
7:18Sinking into your bed, letting go of all that stress in the body and the mind.
7:44Inhale, feel the chest rise.
7:51And exhale, feel the chest fall.
8:06Let the breath find a natural rhythm.
8:31Begin to notice the sounds in the room.
8:39Not resisting the sounds, just accepting them as they are.
8:47You're just the observer.
9:05If the thoughts take you away, remember, that's okay.
9:12There's no way to do this wrong.
9:19When it feels comfortable, bring your awareness back to the sounds.
9:41And for a moment or two, effortlessly allow your awareness to rest.
10:04Take this verse with you, "In this world, you will have troubles, but be brave.
10:13I have defeated the world." God, I know you're always with me.
10:33Thank you for all of your blessings.
10:38Help me to relax and let go in your presence.
10:45I trust your plan for my life.