nightly wind down
Sorrow Into Dancing
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 30:11a (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.
0:01Go ahead and get comfortable in your position, really allowing the body to relax.
0:16And when you're ready, allow your eyes to slowly close.
0:29Let your mind rest with this verse and prayer.
0:35"You have changed my sorrow into dancing.
0:49And again, you have changed my sorrow into dancing." Now, slowly begin to relax and allow the body to open.
1:32Consciously, start to relax and turn off the muscles.
1:49Start with the muscles in the feet.
1:54Allow the feet to turn out and relax at the ankles, letting the hips soften.
2:17The knees are relaxing.
2:32The stomach begins to let go.
2:41Softening the shoulders.
2:49Allowing the head to relax and become heavy at the neck.
3:09Allow the chest and back to open.
3:17Allow the body to settle.
3:43Just noticing how the body feels.
4:06Feeling the gravity of the body and how it pushes you down into the bed.
4:39And when it feels comfortable, allow your awareness to rest.
4:53If the mind wants to think, then let it think.
4:59If it wants to be still, allow it to be still.
5:35Bring your attention to the way the breath feels.
5:43Let it settle into a natural rhythm, effortless and natural.
6:07Notice how good it feels to just breathe.
6:23With each exhale, let the body feel heavier and heavier.
6:38Begin to allow the muscles to release and unlock.
6:52Feel the effects of gravity on the body, letting gravity pull the body down into the bed or the chair.
7:16Now, gently bring your attention to your feelings or emotions.
7:36Just 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.
8:13The day is done, allow God to handle what you cannot.
8:35The thoughts may begin to bubble up, and that's okay.
8:44Just notice the thoughts, and then let them be.
9:04Rest into that deeper sense of calm that can only be found in God's love.
9:23You're inviting God to bring calm over your body, to bring peace into your spirit.
9:44Resting into your true nature, a child of God.
10:06Take this verse with you, "You have changed my sorrow into dancing." God, I know you're always with me.
10:31Thank you for all of your blessings.
10:36Help me to relax and let go in your presence.
10:43I trust your plan for my life.