nightly wind down
My Cave to Hide In
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 31:3a (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.
0:01Go 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, "You're my cave to hide in, my cliff to climb." And again, "You're my cave to hide in, my cliff to
0:58climb." Gently bring the awareness to the breath.
1:18Allow your breath to deepen and fill the lungs.
1:31Take a nice, big, deep breath in.
1:37Now slow down on the exhale, letting go.
1:46Let the inhale come easily and effortlessly.
1:55And exhale, controlling the breath, slowing it down.
2:13Give yourself some space just to be.
2:27Whatever you need to let go of, let it go.
2:33Release it to God.
2:37Allow this time to be what you need it to be.
2:53And if the thoughts take you away, know that that's okay.
3:01When it feels natural and effortless, slowly bring your attention back to the breath.
3:30Remember, this is a place of safety.
3:38God's calming presence is always accessible to you.
3:57Release your anxieties and let God handle what you cannot.
4:14Notice how the body is relaxing and releasing.
4:28Now begin to soften the back of your neck.
4:40Allow your limbs to become heavy.
4:51Allow the shoulders to relax.
5:08Let your mind rest.
5:27Now slowly begin to relax and allow the body to open.
5:53Consciously start to relax and turn off the muscles.
6:12Start with the muscles in the feet.
6:17Allow the feet to turn out, and relax at the ankles.
6:37Letting the hips soften.
6:42The knees are relaxing.
6:59The stomach begins to let go.
7:08Softening the shoulders.
7:15Allowing the head to relax and become heavy at the neck.
7:37Allow the chest and back to open.
7:46Allow the body to settle.
8:15Just noticing how the body feels.
8:39Feeling the gravity of the body and how it pushes you down into the bed.
9:12And when it feels comfortable, allow your awareness to rest.
9:26If the mind wants to think, then let it think.
9:32If it wants to be still, allow it to be still.
9:53Take this verse with you.
9:57"You're my cave to hide in, my cliff to climb." God, I know you're always with me.
10:19Thank you for all of your blessings.
10:24Help me to relax and let go in your presence.
10:31I trust your plan for my life.