nightly wind down
He Carries Your Burdens
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 55:22a (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.
0:01Let's get started by allowing the body to relax.
0:10And when you're ready, let your eyes close like the sun sets.
0:22Let your awareness rest with this verse and prayer, "Give your burdens to the Lord, He will carry them." And again, "Give your burdens to the Lord, He will carry
0:52them." Gently bring your awareness to the feeling of the body.
1:18Just noticing any sensations in the body.
1:34Maybe it's the air on the skin or the weight of the body in the bed.
1:55Follow your breath and notice how it changes the body.
2:06The inhale's expanding the body and the exhale's relaxing the body.
2:29Follow it as it comes in through the nose and goes back out through the mouth.
2:50It's natural and effortless.
2:54Your body knows how to relax.
3:17You're simply unearthing the calm that was already there.
3:40Begin to feel the space around the body.
3:50Notice it with a subtle sense of gratitude and acceptance.
4:06Try not to resist anything.
4:11You're just revealing the peace that's already present in your heart.
4:41Let go of your worries.
4:45This is a safe place of love and deep rest.
4:54Allow your mind to find refuge in God.
5:34Gently bring the awareness to the breath.
5:42Allow your breath to deepen and fill the lungs.
5:54Take a nice big, deep breath in, now slow down on the exhale, letting go.
6:09Let the inhale come easily and effortlessly.
6:18And exhale, controlling the breath, slowing it down.
6:36Give yourself some space just to be.
6:50Whatever you need to let go of, let it go.
6:57Release it to God.
7:00Allow this time to be what you need it to be.
7:16And if the thoughts take you away, know that that's okay.
7:25When it feels natural and effortless, slowly bring your attention back to the breath.
7:53Remember, this is a place of safety.
8:02God's calming presence is always accessible to you.
8:21Release your anxieties and let God handle what you cannot.
8:38Notice how the body is relaxing and releasing.
8:51Now begin to soften the back of your neck.
9:03Allow your limbs to become heavy.
9:15Allow the shoulders to relax.
9:31Let your mind rest.
9:49Take this verse with you.
9:53Give your burdens to the Lord, He will carry them.
10:09God, I know you're always with me.
10:15Thank you for all of your blessings.
10:20Help me to relax and let go in your presence.
10:27I trust your plan for my life.