nightly wind down
You Are My Shield
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 3:3a (recording quotes Paraphrase). 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.
0:02Begin by taking a few nice deep breaths.
0:14And as your body begins to relax, allow your eyes to slowly close.
0:29Bring your awareness to rest with this verse and prayer.
0:37You are my shield around me.
0:48And again, you are my shield around me.
1:05Bring your attention to the heartbeat.
1:14Allow its rhythm to relax your body, letting the arms and legs become heavy.
1:43Now bring your awareness to the top of the head.
1:49Allow the head to soften all the way down the face, softening the skin on the face, and the eyes.
2:29Soften the throat and the back of the neck.
2:52Soften the collarbone, the shoulders, and the arms.
3:16Releasing the elbows.
3:32Let the wrists and the hands relax.
3:53Softening the chest and the stomach.
4:09Releasing the hips and the thighs.
4:14The knees.
4:26Relax the calves down to the ankles.
4:42Bring your attention back to the breath.
5:06Just noticing the inhale and the exhale.
5:42Release your anxieties and worries to God.
5:51Let go of that stress.
6:00Let go of your grip on control.
6:19Take a big, deep breath in.
6:34Release your stress.
6:40Let go of your frustrations.
6:53Let it all go on the exhale.
7:05We aren't holding onto the thoughts.
7:10We're just letting them release.
7:29Now bring your awareness to the way the body feels.
7:47Allow yourself to sink into your chair or your bed.
7:57Let the body relax and release.
8:14When it feels comfortable, bring your attention to the heart.
8:26Feel the heart beat.
8:35Just noticing it.
8:50Allow that natural rhythm and stillness to relax the body.
9:11Just notice the way that you feel, not trying to change it.
9:21Just accepting it the way that it is.
9:41Allow yourself to relax into the loving presence of God.
10:04Take this verse with you, "You are my shield around me." God, I know you're always with me.
10:28Thank you for all of your blessings.
10:33Help me to relax and let go in your presence.
10:40I trust your plan for my life.