nightly wind down
A Loyal Friend
11 minutes · Audio access options are available in the app
Related Scripture: Proverbs 17:17 (recording quotes NLT). 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, "A friend is always loyal, and a brother is born to help in time of need." And again, "A friend
0:56is always loyal, and a brother is born to help in time of need." Now, take some nice, deep breaths, in through the nose and out through the mouth.
1:50Just watching the breath.
1:59Watching the rise and the fall of the chest.
2:21Listening to the sounds of your breath.
2:44Notice your feelings and emotions.
2:55Just taking note of them and then coming back to the feeling of the breath.
3:36And now bring your attention to the heart.
3:51Let your awareness settle onto the heartbeat.
4:16Allow your awareness to fall and move inward, finding that place where you feel loved.
4:54Feel that sense of natural peace that can only be found in God's presence.
5:24Now bring your attention to the breath, taking some nice, slow, deep, full breaths, in through the nose and letting go out through the mouth.
6:16Deep breath in, and feel the body expand.
6:25And slowly exhaling, letting all the air out of the lungs.
6:46Let the breath be natural.
6:50Let the breath naturally relax the body.
7:17Feel the stomach and the chest rise with each inhale.
7:27And feel the body relax with each exhale.
8:05Feel the weight of the body in the bed or the chair.
8:19As you breathe, allow the face to soften and let go.
8:37Allow the forehead to relax and the jaw to fall away from the face.
9:02Just relaxing and releasing.
9:27Now, let go of the breath.
9:33Let it find a nice, natural, effortless rhythm.
9:41Simply let go.
9:57Take this verse with you, "A friend is always loyal, and a brother is born to help in time of need." God, I know you're always with me.
10:27Thank you for all of your blessings.
10:31Help me to relax and let go in your presence.
10:39I trust your plan for my life.