nightly wind down
Be Still and Know
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 46:10 (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.
0:01Begin 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: Be still and know that I am God.
0:42Again, be still and know that I am God.
1:00Bring your attention to any emotions you're carrying with you in the body, not placing judgment on the feelings or engaging with them, just noticing them.
1:24Taking note of the emotions and then letting them go.
1:41Begin to notice that deeper sense of calm beneath those emotions.
2:02Maybe even begin to visualize a place that feels safe, a place where you feel loved and taken care of.
2:22This is a place of safety and acceptance.
2:35God loves you and wants you to feel loved.
2:42He wants you to feel a sense of security in him.
3:01In this place of safety, begin to notice how your body feels, consciously relaxing the body and allowing God's presence to calm your mind.
3:39For a moment or two, relax and notice how you feel in this place.
3:57If the mind wanders off, that's okay.
4:04When it feels natural, bring your awareness back to this place of love and safety.
4:25Surrendering all of your worried thoughts, your stresses, and maybe even your responsibilities.
4:38Just relaxing and releasing, letting go.
5:06Now, let's relax the muscles.
5:12Start with the hands, letting go of the tension in the hands.
5:28Let the palms open and relax each finger.
5:41Let your grip relax.
5:50Let the arms relax and the joints release, the shoulders falling away from the ears.
6:13Feel the weight of the body.
6:23And now, to the legs.
6:28Relaxing and letting go.
6:36Allow the legs to be heavy.
6:47Allow the muscles to completely relax, almost like they're melting.
7:18If you need a deep breath, take it.
7:24Keep it easy and natural.
7:41Notice how the breath changes the way you feel.
7:52There is nowhere to go, nowhere to be.
7:58You are here.
8:04Everything is perfectly how it should be.
8:16Let your mind relax.
8:21You are safe.
8:55Allow yourself to release those feelings of tightness and tension.
9:32And now, for a moment or two, let go of any focus.
9:42Just allow yourself to be.
10:00Take this verse with you, "Be still, and know that I am God." God, I know you're always with me.
10:26Thank 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.