nightly wind down
Pile Your Troubles on God
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 55:22a (recording quotes MSG). 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.
0:30Pile your troubles on God's shoulders.
0:34He will carry your load.
0:43And again, pile your troubles on God's shoulders.
0:50He'll carry your load.
1:03Now bring your attention to the breath, taking some nice, slow, deep, full breaths.
1:25In through the nose and letting go out through the mouth.
1:54Deep breath in, and feel the body expand.
2:04And slowly exhaling, letting all the air out of the lungs.
2:17Let the breath be natural.
2:20Let the breath naturally relax the body.
2:40Feel the stomach and the chest rise with each inhale.
2:50And feel the body relax with each exhale.
3:28Feel the weight of the body in the bed or the chair.
3:42As you breathe, allow the face to soften and let go.
4:00Allow the forehead to relax and the jaw to fall away from the face.
4:25Just relaxing and releasing.
4:50Now, let go of the breath.
4:56Let it find a nice, natural, effortless rhythm.
5:30Now bring your awareness to the feeling of the body.
5:37Maybe there's some muscle tightness or stress lingering in the body.
5:46Slowly begin to let those muscles relax and release.
6:03Give yourself permission to let go of today.
6:11What is done, is done.
6:16All you have is this moment.
6:37Take a few nice deep breaths.
6:49Allow your breathing to relax the mind.
6:59Feel the body become heavier.
7:12Sinking into your bed, letting go of all that stress in the body and the mind.
7:38Inhale, feel the chest rise.
7:45And exhale, feel the chest fall.
8:00Let the breath find a natural rhythm.
8:25Begin to notice the sounds in the room.
8:33Not resisting the sounds, just accepting them as they are.
8:42You are just the observer.
8:59If the thoughts take you away, remember, that's okay.
9:06There's no way to do this wrong.
9:15When it feels comfortable, bring your awareness back to the sounds.
9:35And for a moment or two, effortlessly allow your awareness to rest.
9:58Take this verse with you.
10:03Pile your troubles on God's shoulders.
10:07He'll carry your load.
10:20God, I know you're always with me.
10:26Thank you for all of your blessings.
10:31Help me to relax and let go in your presence.
10:38I trust your plan for my life.