nightly wind down
One Who Defends Me
11 minutes · Audio access options are available in the app
Related Scripture: Job 19:25a (recording quotes ERV). 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.
0:02Begin by taking a few nice, deep breaths.
0:14And as your body begins to relax, allow your eyes to slowly close.
0:29Bring your awareness to rest with this verse and prayer, "I know that there is someone to defend me and that He lives.
0:51And again, I know that there is someone to defend me and that He lives." Now, take some nice, deep breaths, in through the nose and out through the mouth.
1:49Just watching the breath.
1:58Watching the rise and the fall of the chest.
2:20Listening to the sounds of your breath.
2:43Notice your feelings and emotions.
2:54Just taking note of them and then coming back to the feeling of the breath.
3:34And now, bring your attention to the heart.
3:50Let your awareness settle onto the heartbeat.
4:15Allow your awareness to fall and move inward, finding that place where you feel loved.
4:53Feel that sense of natural peace that can only be found in God's presence.
5:23Now, bring your attention to the breath, taking some nice, slow, deep, full breaths.
5:45In through the nose and letting go out through the mouth.
6:14Deep breath in, and feel the body expand.
6:23And slowly exhaling, letting all the air out of the lungs.
6:45Let the breath be natural.
6:48Let the breath naturally relax the body.
7:16Feel the stomach and the chest rise with each inhale.
7:26And feel the body relax with each exhale.
8:04Feel the weight of the body in the bed or the chair.
8:18As you breathe, allow the face to soften and let go.
8:36Allow the forehead to relax and the jaw to fall away from the face.
9:01Just relaxing and releasing.
9:26Now, let go of the breath.
9:32Let it find a nice, natural, effortless rhythm.
9:40Simply let go.
9:56Take this verse with you, "I know that there is someone to defend me and that He lives." God, 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.