nightly wind down
Tears on His Scroll
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 56:8a (recording quotes NIV). 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 begin by loosening the shoulders and the chest.
0:10And when you feel ready, just allow the eyes to slowly close.
0:23Bring your awareness to rest with this verse and prayer.
0:31"Record my lament, list my tears on your scroll." And again, "Record my lament, list my tears on your scroll." Gently bring the awareness to the breath.
1:16Allow your breath to deepen and fill the lungs.
1:28Take a nice, big, deep breath in.
1:35Now slow down on the exhale, letting go.
1:44Let the inhale come easily and effortlessly.
1:53And exhale, controlling the breath, slowing it down.
2:11Give yourself some space just to be.
2:25Whatever you need to let go of, let it go.
2:31Release it to God.
2:35Allow this time to be what you need it to be.
2:51And if the thoughts take you away, know that that's okay.
2:59When it feels natural and effortless, slowly bring your attention back to the breath.
3:28Remember, this is a place of safety.
3:36God's calming presence is always accessible to you.
3:56Release your anxieties and let God handle what you cannot.
4:12Notice how the body is relaxing and releasing.
4:26Now, begin to soften the back of your neck.
4:38Allow your limbs to become heavy.
4:49Allow the shoulders to relax.
5:06Let your mind rest.
5:21Now, bring your awareness to the space around the body.
5:35Notice any sensations on the skin.
5:50Feel the clothes on the skin.
5:58Feel the temperature of the room.
6:15Listen to the sounds in the room, with a nice easy focus.
6:49Begin to gently notice the breath.
7:10Notice the rise and the fall of the breath.
7:23The air moving in, and the air moving out.
7:37Without even having to think about it, it just happens.
7:42The breath breathes itself.
7:59Follow the breath in through the nostrils and into the chest and the abdomen.
8:12Follow the breath back out.
8:30Feel the inhale and relax.
8:36Allow the exhale and let go.
8:57This is a safe place.
9:01There's no need to rush.
9:06God is watching over you, and He loves you.
9:16There's no goal.
9:19There's no destination.
9:39Allow your awareness to rest with the presence of God.
10:00Take this verse with you.
10:05Record my lament.
10:08List my tears on your scroll.
10:22God, 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.