nightly wind down
He Restores My Soul
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 23:1-3a (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.
0:01Let'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, "The Lord is my shepherd; I shall not be in want.
0:45He leads me beside quiet waters.
0:49He restores my soul." And again," The Lord is my shepherd; I shall not be in want.
1:10He leads me beside quiet waters.
1:15He restores my soul." Bring your attention to the heartbeat.
1:38Allow its rhythm to relax your body, letting the arms and legs become heavy.
2:07Now, bring your awareness to the top of the head.
2:13Allow the head to soften all the way down the face, softening the skin on the face and the eyes.
2:53Soften the throat and the back of the neck.
3:16Soften the collarbone, the shoulders, and the arms, releasing the elbows.
3:56Let the wrists and the hands relax, softening the chest and the stomach.
4:32Releasing the hips and the thighs, the knees.
4:49Relax the calves, down to the ankles.
5:12Gently bring your awareness to the feeling of the body.
5:26Just noticing any sensations in the body.
5:44Maybe it's the air on the skin or the weight of the body in the bed.
6:17Follow your breath and notice how it changes the body.
6:28The inhale's expanding the body.
6:36And the exhale's relaxing the body.
6:51Follow it as it comes in through the nose and goes back out through the mouth.
7:20It's natural and effortless.
7:24Your body knows how to relax.
7:53You're simply unearthing the calm that was already there.
8:22Begin to feel the space around the body.
8:32Notice it with a subtle sense of gratitude and acceptance.
8:48Try not to resist anything.
8:53You're just revealing the peace that's already present in your heart.
9:35Let go of your worries.
9:39This is a safe place of love and deep rest.
9:48Allow your mind to find refuge in God.
10:09Take this verse with you, "The Lord is my shepherd, I shall not be in want.
10:21He leads me beside quiet waters.
10:26He restores my soul." God, I know you're always with me.
10:45Thank you for all of your blessings.
10:50Help me to relax and let go in your presence.
10:57I trust your plan for my life.