nightly wind down
Kind as a Father
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 103:13 (recording quotes ERV). 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, "The Lord is as kind to His followers as a father is to his children." And again, "The Lord is as
0:50kind to His followers as a father is to his children." When it feels natural, begin releasing the tension in your hands, shoulders, and neck.
1:26Let go of that stress.
1:36Release your anxieties and worries to God.
1:49Let go of your grip on control.
2:04Take a big, deep breath in.
2:16Release your stress.
2:22Let go of your frustrations.
2:32Let it all go on the exhale.
2:45We aren't holding onto the thoughts, we're just letting them release.
3:08Now bring your awareness to the way the body feels.
3:26Allow yourself to sink into your chair or your bed.
3:36Let the body relax and release.
3:54When it feels comfortable, bring your attention to the heart.
4:06Feel the heart beat.
4:14Just noticing it.
4:29Allow that natural rhythm and stillness to relax the body.
4:48Just notice the way that you feel.
4:55Not trying to change it, just accepting it the way that it is.
5:17Gently, bring your awareness to the feeling of the body.
5:32Just noticing any sensations in the body.
5:53Maybe it's the air on the skin or the weight of the body in the bed.
6:21Follow your breath and notice how it changes the body.
6:31The inhales expanding the body.
6:39And the exhales relaxing the body.
6:58Follow it as it comes in through the nose and goes back out through the mouth.
7:21It's natural and effortless.
7:26Your body knows how to relax.
7:49You're simply unearthing the calm that was already there.
8:13Begin to feel the space around the body.
8:23Notice it with a subtle sense of gratitude and acceptance.
8:39Try not to resist anything.
8:44You're just revealing the peace that's already present in your heart.
9:15Let go of your worries.
9:19This is a safe place of love and deep rest.
9:28Allow your mind to find refuge in God.
9:48Take this verse with you.
9:51"The Lord is as kind to His followers as a father is to his children." God, I know you're always with me.
10:18Thank you for all of your blessings.
10:23Help me to relax and let go in your presence.
10:30I trust your plan for my life.