nightly wind down
He Knows Our Suffering
11 minutes · Audio access options are available in the app
Related Scripture: Hebrews 2:18 (recording quotes TLB). 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.
0:32"He himself has now been through suffering and temptation.
0:38He knows what it is like when we suffer and are tempted." And again, "He himself has now been through suffering and temptation.
0:59He knows what it is like when we suffer and are tempted." When it feels natural, begin releasing the tension in your hands, shoulders, and neck.
1:35Let go of that stress.
1:45Release your anxieties and worries to God.
1:58Let go of your grip on control.
2:13Take a big, deep breath in.
2:25Release your stress.
2:31Let go of your frustrations.
2:41Let it all go on the exhale.
2:54We aren't holding onto the thoughts.
2:58We're just letting them release.
3:17Now bring your awareness to the way the body feels.
3:35Allow yourself to sink into your chair or your bed.
3:45Let the body relax and release.
4:03When it feels comfortable, bring your attention to the heart.
4:15Feel the heart beat.
4:23Just noticing it.
4:38Allow that natural rhythm and stillness to relax the body.
4:57Just notice the way that you feel.
5:03Not trying to change it.
5:07Just accepting it the way that it is.
5:32Bring your attention to the way the breath feels.
5:40Let it settle into a natural rhythm.
5:52Effortless and natural.
6:04Notice how good it feels to just breathe.
6:27With each exhale, let the body feel heavier and heavier.
6:48Begin to allow the muscles to release and unlock.
7:02Feel the effects of gravity on the body, letting gravity pull the body down into the bed or the chair.
7:27Now, gently bring your attention to your feelings or emotions.
7:46Just 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.
8:24The day is done, allow God to handle what you cannot.
8:46The thoughts may begin to bubble up, and that's okay.
8:55Just notice the thoughts, and then let them be.
9:15Rest into that deeper sense of calm that can only be found in God's love.
9:33You're inviting God to bring calm over your body, to bring peace into your spirit.
9:54Resting into your true nature, a child of God.
10:16Take this verse with you, "He himself has now been through suffering and temptation.
10:26He knows what it is like when we suffer and are tempted." God, I know you're always with me.
10:47Thank you for all of your blessings.
10:51Help me to relax and let go in your presence.
10:59I trust your plan for my life.