nightly wind down
Humble, and Be Lifted
11 minutes · Audio access options are available in the app
Related Scripture: James 4:10 (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.
0:01Begin by getting comfortable, and when you're ready, allow your eyes to slowly close.
0:20As your body begins to relax, allow your awareness to rest with this verse and prayer: Humble yourselves before the Lord, and He will lift you up in honor.
0:45And again, humble yourselves before the Lord, and He will lift you up in honor.
1:06Now bring your awareness to the feeling of the body.
1:14Maybe there's some muscle tightness or stress lingering in the body.
1:22Slowly begin to let those muscles relax and release.
1:40Give yourself permission to let go of today.
1:48What is done is done.
1:53All you have is this moment.
2:14Take a few nice, deep breaths.
2:26Allow your breathing to relax the mind.
2:36Feel the body become heavier, sinking into your bed, letting go of all that stress in the body and the mind.
3:15Inhale, feel the chest rise.
3:22And exhale, feel the chest fall.
3:37Let the breath find a natural rhythm.
3:54Begin to notice the sounds in the room, not resisting the sounds, just accepting them as they are.
4:11You are just the observer.
4:28If the thoughts take you away, remember, that's okay.
4:35There's no way to do this wrong.
4:57Bring your attention to the way the breath feels.
5:10Let it settle into a natural rhythm, effortless and natural.
5:41Notice how good it feels to just breathe.
6:01With each exhale, feel...
6:04Let the body feel heavier and heavier.
6:18Begin to allow the muscles to release and unlock.
6:32Feel the effects of gravity on the body.
6:50Now, gently bring your attention to your feelings or emotions.
7:16Just noticing the feelings that you brought with you today, not engaging with those emotions, remembering that we can leave those feelings right where they are.
7:53The day is done, allow God to handle what you cannot.
8:19The thoughts may begin to bubble up, and that's okay, just notice the thoughts and then let them be.
8:56Rest into that deeper sense of calm that can only be found in God's love.
9:21You're inviting God to bring calm over your body, to bring peace into your spirit.
9:42Resting into your true nature, a child of God.
10:04Take this verse with you, "Humble yourselves before the Lord, and he will lift you up in honor." God, I know you're always with me.
10:31Thank you for all of your blessings.
10:36Help me to relax and let go in your presence.
10:43I trust your plan for my life.