nightly wind down
Not Be Shaken
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 16:8 (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 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, "I have set the Lord always before me.
0:36Because He is at my right hand, I will not be shaken." And again," I have set the Lord always before me.
0:56Because He is at my right hand, I will not be shaken." Now bring your attention to the breath, taking some nice, slow, deep, full breaths.
1:34In through the nose and letting go out through the mouth.
2:03Deep breath in and feel the body expand and slowly exhaling, letting all the air out of the lungs.
2:25Let the breath be natural.
2:29Let the breath naturally relax the body.
2:48Feel the stomach and the chest rise with each inhale.
2:58And feel the body relax with each exhale.
3:36Feel the weight of the body in the bed or the chair.
3:50As you breathe, allow the face to soften and let go.
4:09Allow the forehead to relax and the jaw to fall away from the face.
4:33Just relaxing and releasing.
4:58Now, let go of the breath.
5:04Let it find a nice, natural, effortless rhythm.
5:33Bring your attention to any emotions you're carrying with you in the body.
5:44Not placing judgment on the feelings or engaging with them, just noticing them.
5:57Taking note of the emotions and then letting them go.
6:16Begin to notice that deeper sense of calm beneath those emotions.
6:40Maybe even begin to visualize a place that feels safe, a place where you feel loved and taken care of.
7:04This is a place of safety and acceptance.
7:16God loves you and wants you to feel loved.
7:23He wants you to feel a sense of security in him.
7:49Consciously relaxing the body and allowing God's presence to calm your mind.
8:20For a moment or two, relax, and notice how you feel in this place.
8:39If the mind wanders off, that's okay.
8:45When it feels natural, bring your awareness back to this place of love and safety.
9:06Surrendering all of your worried thoughts, your stresses, and maybe even your responsibilities.
9:19Just relaxing and releasing, letting go.
9:44And now, let your mind go where it wants to go.
10:05Take this verse with you, "I have set the Lord always before me.
10:14Because he is at my right hand, I will not be shaken." God, I know you're always with me.
10:36Thank you for all of your blessings.
10:41Help me to relax and let go in your presence.
10:48I trust your plan for my life.