nightly wind down
Restore My Joy
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 51:12 (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 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 in prayer.
0:28"Your help made me so happy.
0:31Give me that joy again.
0:34Make my spirit strong and ready to obey you." And again, "Your help made me so happy.
0:52Give me that joy again.
0:56Make my spirit strong and ready to obey you." Now, let's relax the muscles.
1:18Start with the hands, letting go of the tension in the hands.
1:29Let the palms open and relax each finger.
1:37Let your grip relax.
1:47Let the arms relax and the joints release, the shoulders falling away from the ears.
2:10Feel the weight of the body.
2:19And now to the legs.
2:24Relaxing and letting go.
2:32Allow the legs to be heavy.
2:43Allow the muscles to completely relax, almost like they're melting.
3:06If you need a deep breath, take it.
3:13Keep it easy and natural.
3:22Notice how the breath changes the way you feel.
3:33There is nowhere to go, nowhere to be.
3:39You are here.
3:45Everything is perfectly how it should be.
3:56Let your mind relax.
4:03You are safe.
4:13Notice any feelings that you're having in the body.
4:22Not judging.
4:25Just noticing.
4:40Allow yourself to release those feelings of tightness and tension.
5:14And now, for a moment or two, let go of any focus.
5:24Just allow yourself to be.
5:43With an easy awareness, begin to bring your attention to the space in the room.
5:55Not examining it, just sensing it.
6:11Notice your place in the room.
6:20Just observing.
6:37Listen to the sounds in the room.
6:42Maybe it's a quiet room or maybe it's not.
6:48Both are okay.
7:07You're just listening and enjoying the sounds.
7:14Not wishing to change or get rid of the sounds.
7:21Just accepting them.
7:40When it feels natural, slowly bring your awareness back to the body.
8:04Allow the body to relax as it becomes heavier.
8:36Allow yourself to leave the day behind.
8:44Let go of the stress, being mindful to stay present in this moment.
8:59Let yourself unwind and naturally relax in the presence of God.
9:31As your awareness begins to drift deeper, rest into the calm that only comes from the presence of a loving God.
9:59Take this verse with you.
10:03Your help made me so happy.
10:07Give me that joy again.
10:10Make my spirit strong and ready to obey you.
10:26God, 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.