nightly wind down
Compassionate and Gracious
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 103:8 (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.
0:02Begin 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.
0:36"The Lord is compassionate and gracious, slow to anger, abounding in love." And again, "the Lord is compassionate and gracious, slow to anger, abounding in love." Bring your attention to
1:18the way the breath feels.
1:24Let it settle into a natural rhythm.
1:36Effortless and natural.
1:48Notice how good it feels to just breathe.
2:03With each exhale, let the body feel heavier and heavier.
2:18Begin to allow the muscles to release and unlock.
2:45Gently bring your attention to your feelings or emotions.
3:06Just noticing the feelings that you brought with you today.
3:14Not engaging with those emotions.
3:19Remembering that we can leave those feelings right where they are.
3:44The day is done.
3:47Allow God to handle what you cannot.
4:06The thoughts may begin to bubble up, and that's okay.
4:15Just notice the thoughts, and then let them be.
4:35Rest into that deeper sense of calm that can only be found in God's love.
4:53You're inviting God to bring calm over your body, to bring peace into your spirit.
5:14Resting into your true nature, a child of God.
5:45Now, slowly begin to relax and allow the body to open.
6:11Consciously start to relax and turn off the muscles.
6:27Start with the muscles in the feet.
6:33Allow the feet to turn out and relax at the ankles.
6:50Letting the hips soften.
6:56The knees are relaxing.
7:10The stomach begins to let go.
7:19Softening the shoulders.
7:27Allowing the head to relax and become heavy at the neck.
7:47Allow the chest and back to open.
7:56Allow the body to settle.
8:21Just noticing how the body feels.
8:45Feeling the gravity of the body and how it pushes you down into the bed.
9:18And when it feels comfortable, allow your awareness to rest.
9:31If the mind wants to think, then let it think.
9:38If it wants to be still, allow it to be still.
9:59Take this verse with you, "The Lord is compassionate and gracious, slow to anger, abounding in love." God, I know you're always with me.
10:30Thank you for all of your blessings.
10:35Help me to relax and let go in your presence.
10:42I trust your plan for my life.