nightly wind down
Sing Out in Thanks
11 minutes · Audio access options are available in the app
Related Scripture: Jeremiah 20:13a (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 start by taking a few nice deep breaths.
0:12And when you're ready, allow your eyes to slowly close, like the sun sets.
0:26As your breath begins to relax your body, allow your awareness to rest with this verse and prayer, "I will sing out in thanks to the Lord.
0:42Praise Him, for He has delivered me." And again, "I will sing out in thanks to the Lord.
1:01Praise Him, for He has delivered me." Bring your attention to the heartbeat.
1:26Allow its rhythm to relax your body, letting the arms and legs become heavy.
1:54Now bring your awareness to the top of the head.
2:00Allow the head to soften all the way down the face, softening the skin on the face and the eyes.
2:41Soften the throat and the back of the neck.
3:04Soften the collarbone, the shoulders, and the arms, releasing the elbows.
3:43Let the wrists and the hands relax, softening the chest and the stomach.
4:20Releasing the hips and the thighs, the knees.
4:37Relax the calves down to the ankles.
5:00Gently bring your awareness to the feeling of the body, just noticing any sensations in the body.
5:31Maybe it's the air on the skin or the weight of the body in the bed.
6:05Follow your breath, and notice how it changes the body.
6:15The inhales, expanding the body.
6:23And the exhales, relaxing the body.
6:38Follow it as it comes in through the nose and goes back out through the mouth.
7:07It's natural and effortless.
7:12Your body knows how to relax.
7:41You're simply unearthing the calm that was already there.
8:09Begin to feel the space around the body.
8:19Notice it with a subtle sense of gratitude and acceptance.
8:35Try not to resist anything.
8:40You're just revealing the peace that's already present in your heart.
9:23Let go of your worries.
9:26This is a safe place of love and deep rest.
9:36Allow your mind to find refuge in God.
9:56Take this verse with you, "I will sing out in thanks to the Lord.
10:05Praise him, for he has delivered me." God, 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.