nightly wind down
Listen Before You Trust
11 minutes · Audio access options are available in the app
Related Scripture: Romans 10:17a (recording quotes MSG). 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.
0:01Go ahead and get comfortable in your position, really allowing the body to relax.
0:16And when you're ready, allow your eyes to slowly close.
0:29Let your mind rest with this verse and prayer.
0:37Before you trust, you have to listen.
0:48And again, before you trust, you have to listen.
1:07Gently bring the awareness to the breath.
1:15Allow your breath to deepen and fill the lungs.
1:27Take a nice, big, deep breath in.
1:34Now slow down on the exhale, letting go.
1:43Let the inhale come easily and effortlessly.
1:51And exhale, controlling the breath, slowing it down.
2:09Give yourself some space just to be.
2:24Whatever you need to let go of, let it go.
2:30Release it to God.
2:33Allow this time to be what you need it to be.
2:49And if the thoughts take you away, know that that's okay.
2:58When it feels natural and effortless, slowly bring your attention back to the breath.
3:26Remember, this is a place of safety.
3:35God's calming presence is always accessible to you.
3:54Release your anxieties and let God handle what you cannot.
4:11Notice how the body is relaxing and releasing.
4:24Now begin to soften the back of your neck.
4:36Allow your limbs to become heavy.
4:48Allow the shoulders to relax.
5:04Let your mind rest.
5:24Now slowly begin to relax and allow the body to open.
5:49Consciously start to relax and turn off the muscles.
6:08Start with the muscles in the feet.
6:13Allow the feet to turn out, and relax at the ankles.
6:33Letting the hips soften.
6:39The knees are relaxing.
6:55The stomach begins to let go.
7:04Softening the shoulders.
7:12Allowing the head to relax and become heavy at the neck.
7:34Allow the chest and back to open.
7:43Allow the body to settle.
8:12Just noticing how the body feels.
8:35Feeling the gravity of the body and how it pushes you down into the bed.
9:08And when it feels comfortable, allow your awareness to rest.
9:22If the mind wants to think, then let it think.
9:29If it wants to be still, allow it to be still.
9:49Take this verse with you, "Before you trust, you have to listen." God, I know you're always with me.
10:16Thank you for all of your blessings.
10:20Help me to relax and let go in your presence.
10:28I trust your plan for my life.