nightly wind down
Fearfully and Wonderfully Made
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 139:14a (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 start by taking a few nice, deep breaths.
0:12And when you're ready, allow your eyes to slowly close, like the sun sets.
0:26As your breath begins to relax your body, allow your awareness to rest with this verse and prayer, "I praise you because I am fearfully and wonderfully made." Again, "I
0:56praise you because I am fearfully and wonderfully made." Now bring your attention to the way the body feels.
1:28Notice your breath.
1:37Allow the inhales to expand the body.
1:46Notice how the exhales make you feel.
2:04Feel the body relax and become heavier.
2:26Relax the corners of the eyes.
2:40Soften the forehead down the front of the face.
3:03Allow the neck to relax and the shoulders to fall away from the ears.
3:25Relax the temples.
3:37Feel the weight of the body so the arms become heavy.
3:53The legs are becoming heavy.
4:04Feel the bones become heavy.
4:29Letting the breath become natural.
4:46Allow the whole body to soften and release.
5:15Now, give yourself a moment to relax and totally let go.
5:49Notice how good it feels just to breathe.
6:16And on your next inhale, begin to count the breath.
6:26One on the inhale, and two on the exhale.
6:37Three on the next inhale, and four on the next exhale.
6:50Counting up to 10, and then starting over again.
7:25If you lose track of the breath, it's okay, just start over again counting from one.
8:10There's nowhere to go, nowhere to be.
8:16We're just here, counting the breath.
8:38On the next exhale, allow the breath to relax and become natural.
9:05Notice how the body is feeling.
9:09It might feel good, or it might not.
9:15Either way, it's okay.
9:41There are no expectations.
9:51And now, for a moment or two, let your mind relax.
10:12Take this verse with you, "I praise you because I am fearfully and wonderfully made." God, I know you're always with me.
10:39Thank you for all of your blessings.
10:44Help me to relax and let go in your presence.
10:51I trust your plan for my life.