nightly wind down
Mighty Rock and Fortress
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 31:3a (recording quotes CEV). 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 start by taking a few nice, deep breaths.
0:12And when you're ready, allow your eyes to slowly close, like the sun sets.
0:26As your breath begins to relax your body, allow your awareness to rest with this verse and prayer.
0:38"You, Lord God, are my mighty rock and my fortress.
0:47Lead me and guide me." And again, "You, Lord God, are my mighty rock and my fortress.
1:07Lead me and guide me." Now, take some nice deep breaths, in through the nose and out through the mouth.
1:56Just watching the breath.
2:04Watching the rise and the fall of the chest.
2:27Listening to the sounds of your breath.
2:50Notice your feelings and emotions.
3:01Just taking note of them and then coming back to the feeling of the breath.
3:42And now bring your attention to the heart.
3:57Let your awareness settle onto the heartbeat.
4:23Allow your awareness to fall and move inward, finding that place where you feel loved.
5:00Feel that sense of natural peace that can only be found in God's presence.
5:28With an easy awareness, begin to bring your attention to the space in the room.
5:39Not examining it, just sensing it.
6:02Notice your place in the room.
6:10Just observing.
6:32Listen to the sounds in the room.
6:37Maybe it's a quiet room, or maybe it's not.
6:43Both are okay.
7:06You're just listening and enjoying the sounds, not wishing to change or get rid of the sounds, just accepting them.
7:40When it feels natural, slowly bring your awareness back to the body, noticing the weight of the body.
8:12Allow the body to relax as it becomes heavier.
8:40Allow yourself to leave the day behind.
8:48Let go of the stress, being mindful to stay present in this moment.
9:10Let yourself unwind and naturally relax in the presence of God.
9:41Remember, when you come near to God, He will come near to you.
10:04Take this verse with you.
10:07"You, Lord God, are my mighty rock and my fortress.
10:15Lead me and guide me." God, I know you're always with me.
10:36Thank you for all of your blessings.
10:41Help me to relax and let go in your presence.
10:48I trust your plan for my life.