nightly wind down
Be Quiet and Know
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 46:10a (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.
0:01Let's begin by consciously turning off the body.
0:10And when you're ready, allow your eyes to slowly close, like the sun sets.
0:22Calmly, bring your awareness to rest with this verse and prayer.
0:31"Be quiet and know that I am God." And again.
0:47"Be quiet and know that I am God." Now, bring your attention to your breath.
1:16Notice how good it feels just to breathe.
1:26Allow your breath to make the body feel heavy.
1:42Let the body relax a little more into your bed.
2:06And on your next inhale, begin to count the breath.
2:17One on the inhale, and two on the exhale.
2:28Three on the next inhale, and four on the next exhale.
2:41Counting up to ten and then starting over again.
3:13If you lose track of the breath, it's okay, just start over again counting from one.
3:49There's nowhere to go, nowhere to be.
3:55We're just here, counting the breath.
4:16On the next exhale, allow the breath to relax and become natural.
4:43Notice how the body is feeling.
4:48It might feel good, or it might not.
4:53Either way, it's okay.
5:14There are no expectations.
5:34Allow the inhales to expand the body.
5:42Notice how the exhales make you feel.
6:04Feel the body relax and become heavier.
6:28Relax the corners of the eyes.
6:45Soften the forehead down the front of the face.
7:13Allow the neck to relax and the shoulders to fall away from the ears.
7:37Relax the temples.
7:50Feel the weight of the body so the arms become heavy.
8:09The legs are becoming heavy.
8:20Feel the bones become heavy.
8:46Letting the breath become natural.
9:05Allow the whole body to soften and release.
9:34Now give yourself a moment to relax and totally let go.
9:56Take this verse with you, "Be quiet and know that I am God." God, I know you're always with me.
10:20Thank you for all of your blessings.
10:25Help me to relax and let go in your presence.
10:32I trust your plan for my life.