nightly wind down
Through the Darkest Valley
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 23:4 (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: Even when I walk through the darkest valley, I will not be afraid, for you are close beside me.
0:54And again, even when I walk through the darkest valley, I will not be afraid, for you are close beside me.
1:20Bring your attention to the heartbeat.
1:29Allow its rhythm to relax your body, letting the arms and legs become heavy.
1:58Now bring your awareness to the top of the head.
2:04Allow the head to soften all the way down the face, softening the skin on the face and the eyes.
2:44Soften the throat and the back of the neck.
3:07Soften the collarbone, the shoulders, and the arms, releasing the elbows.
3:47Let the wrists and the hands relax, softening the chest and the stomach.
4:23Releasing the hips and the thighs, the knees.
4:40Relax the calves down to the ankles.
4:57Bring your attention back to the breath.
5:21Just noticing the inhale and the exhale.
5:57Release your anxieties and worries to God.
6:06Let go of that stress.
6:15Let go of your grip on control.
6:33Take a big, deep breath in.
6:48Release your stress.
6:54Let go of your frustrations.
7:07Let it all go on the exhale.
7:20We aren't holding onto the thoughts.
7:24We're just letting them release.
7:43Now bring your awareness to the way the body feels.
8:02Allow yourself to sink into your chair or your bed.
8:11Let the body relax and release.
8:29When it feels comfortable, bring your attention to the heart.
8:41Feel the heart beat.
8:50Just noticing it.
9:04Allow that natural rhythm and stillness to relax the body.
9:25Just notice the way that you feel.
9:32Not trying to change it.
9:36Just accepting it the way that it is.
9:56Allow yourself to relax into the loving presence of God.
10:18Take this verse with you.
10:22Even when I walk through the darkest valley, I will not be afraid, for you are close beside me.
10:44God, I know you're always with me.
10:51Thank you for all of your blessings.
10:56Help me to relax and let go in your presence.
11:03I trust your plan for my life.