nightly wind down
Carried Through the Gray Hairs
11 minutes · Audio access options are available in the app
Related Scripture: Isaiah 46:4a (recording quotes Paraphrase). 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, "Even as you grow old and your hair turns gray, I'll keep carrying you." And again, "Even as you grow old
0:50and your hair turns gray, I'll keep carrying you." Bring your attention to the way the breath feels.
1:14Let it settle into a natural rhythm, effortless and natural.
1:38Notice how good it feels to just breathe.
1:54With each exhale, let the body feel heavier and heavier.
2:09Begin to allow the muscles to release and unlock.
2:23Feel the effects of gravity on the body, letting gravity pull the body down into the bed or the chair.
2:47Now, gently bring your attention to your feelings or emotions.
3:07Just noticing the feelings that you brought with you today.
3:15Not engaging with those emotions.
3:20Remembering that we can leave those feelings right where they are.
3:44The day is done, allow God to handle what you cannot.
4:06The thoughts may begin to bubble up, and that's okay.
4:15Just notice the thoughts and then let them be.
4:35Rest into that deeper sense of calm that can only be found in God's love.
4:54You're inviting God to bring calm over your body, to bring peace into your spirit.
5:15Resting into your true nature, a child of God.
5:36Gently bring your awareness to the feeling of the body.
5:51Just noticing any sensations in the body.
6:07Maybe it's the air on the skin, or the weight of the body in the bed.
6:28Follow your breath, and notice how it changes the body, the inhales expanding the body, and the exhales relaxing the body.
7:01Follow it as it comes in through the nose and goes back out through the mouth.
7:23It's natural and effortless.
7:27Your body knows how to relax.
7:50You're simply unearthing the calm that was already there.
8:12Begin to feel the space around the body.
8:22Notice it with a subtle sense of gratitude and acceptance.
8:38Try not to resist anything.
8:44You're just revealing the peace that's already present in your heart.
9:14Let go of your worries.
9:18This is a safe place of love and deep rest.
9:27Allow your mind to find refuge in God.
9:48Take this verse with you.
9:52"Even as you grow old and your hair turns gray, I'll keep carrying you." God, I know you're always with me.
10:16Thank you for all of your blessings.
10:21Help me to relax and let go in your presence.
10:28I trust your plan for my life.