nightly wind down
My Strength and Shield
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 28:7a (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 getting comfortable and allowing your body to relax.
0:14As you begin to feel your body releasing, allow your eyes to slowly close.
0:29Let your awareness rest with this verse and prayer, "The Lord is my strength and shield; I trust him with all my heart." And again, "The Lord is my strength
0:57and shield; I trust him with all my heart." Now bring your awareness to the feeling of the body.
1:21Maybe there's some muscle tightness or stress lingering in the body.
1:30Slowly begin to let those muscles relax and release.
1:48Give yourself permission to let go of today.
1:56What is done, is done.
2:02All you have is this moment.
2:22Take a few nice, deep breaths.
2:34Allow your breathing to relax the mind.
2:44Feel the body become heavier.
2:57Sinking into your bed.
3:00Letting go of all that stress in the body and the mind.
3:23Inhale.
3:25Feel the chest rise.
3:31And exhale.
3:33Feel the chest fall.
3:45Let the breath find a natural rhythm.
4:03Begin to notice the sounds in the room.
4:10Not resisting the sounds, just accepting them as they are.
4:19You are just the observer.
4:36If the thoughts take you away, remember, that's okay.
4:44There's no way to do this wrong.
4:52When it feels comfortable, bring your awareness back to the sounds.
5:19Now bring your attention to the way the body feels.
5:40Notice your breath.
5:45Allow the inhales to expand the body.
5:53Notice how the exhales make you feel.
6:17Feel the body relax and become heavier.
6:40Now, soften the forehead down the front of the face.
7:00Relax the corners of the eyes.
7:25Allow the neck to relax and the shoulders to fall away from the ears.
7:49Relax the temples.
8:05Feel the weight of the body, so the arms become heavy.
8:25The legs are becoming heavy.
8:40Feel the bones become heavy.
9:06Allow the whole body to soften and release.
9:41Now, give yourself a moment to relax and totally let go.
10:03Take this verse with you, "The Lord is my strength and shield.
10:11I trust Him with all my heart." God, I know you're always with me.
10:31Thank you for all of your blessings.
10:36Help me to relax and let go in your presence.
10:43I trust your plan for my life.