nightly wind down
Live Freely and Lightly
11 minutes · Audio access options are available in the app
Related Scripture: Matthew 11:30b (recording quotes MSG). 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 begin by loosening the shoulders and the chest.
0:10And when you feel ready, just allow the eyes to slowly close.
0:23Bring your awareness to rest with this verse and prayer.
0:33Keep company with me, and you'll learn to live freely and lightly.
0:46And again, keep company with me, and you'll learn to live freely and lightly.
1:05Gently bring the awareness to the breath.
1:14Allow your breath to deepen and fill the lungs.
1:26Take a nice, big, deep breath in.
1:32Now slow down on the exhale, letting go.
1:41Let the inhale come easily and effortlessly.
1:50And exhale, controlling the breath, slowing it down.
2:08Give yourself some space just to be.
2:22Whatever you need to let go of, let it go.
2:29Release it to God.
2:32Allow this time to be what you need it to be.
2:48And if the thoughts take you away, know that that's okay.
2:57When it feels natural and effortless, slowly bring your attention back to the breath.
3:25Remember, this is a place of safety.
3:34God's calming presence is always accessible to you.
3:53Release your anxieties and let God handle what you cannot.
4:10Notice how the body is relaxing and releasing.
4:23Now begin to soften the back of your neck.
4:35Allow your limbs to become heavy.
4:46Allow the shoulders to relax.
5:03Let your mind rest.
5:18Now, bring your awareness to the space around the body.
5:33Notice any sensations on the skin.
5:47Feel the clothes on the skin.
5:55Feel the temperature of the room.
6:13Listen to the sounds in the room with a nice easy focus.
6:46Begin to gently notice the breath.
7:07Notice the rise and the fall of the breath.
7:20The air moving in and the air moving out.
7:34Without even having to think about it, it just happens.
7:39The breath breathes itself.
7:57Follow the breath in through the nostrils and into the chest and the abdomen.
8:09Follow the breath back out.
8:27Feel the inhale and relax.
8:33Allow the exhale and let go.
8:55This is a safe place.
8:59There's no need to rush.
9:03God is watching over you and He loves you.
9:13There's no goal.
9:16There's no destination.
9:37Allow your awareness to rest with the presence of God.
9:58Take this verse with you.
10:02Keep company with me and you'll learn to live freely and lightly.
10:18God, I know you're always with me.
10:25Thank you for all of your blessings.
10:30Help me to relax and let go in your presence.
10:37I trust your plan for my life.