nightly wind down
The Heavens Declare
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 19:1 (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 begin by loosening the shoulders and the chest.
0:10And when you feel ready, just allow the eyes to slowly close.
0:23Bring your awareness to rest with this verse and prayer, "The heavens declare the glory of God.
0:35The skies proclaim the work of His hands." And again, "The heavens declare the glory of God.
0:53The skies proclaim the work of His hands." Now, let's relax the muscles.
1:14Start with the hands, letting go of the tension in the hands.
1:26Let the palms open and relax each finger.
1:34Let your grip relax.
1:43Let the arms relax and the joints release, the shoulders falling away from the ears.
2:06Feel the weight of the body.
2:15And now to the legs, relaxing and letting go.
2:29Allow the legs to be heavy.
2:40Allow the muscles to completely relax, almost like they're melting.
3:03If you need a deep breath, take it.
3:09Keep it easy and natural.
3:19Notice how the breath changes the way you feel.
3:42Everything is perfectly how it should be.
3:54Let your mind relax.
4:00You are safe.
4:10Notice any feelings that you're having in the body.
4:18Not judging.
4:21Just noticing.
4:37Allow yourself to release those feelings of tightness and tension.
5:10And now, for a moment or two, let go of any focus.
5:21Just allow yourself to be.
5:50Notice how good it feels just to be here in this moment.
6:16Take a few nice big, deep breaths in.
6:39Allow your body and mind to relax.
7:01Nothing else matters right now.
7:06There is nowhere to go, there is nothing to do, here you are.
7:38Allow your body to relax and feel the calm of God's presence.
8:18The thoughts may take you away, and that's okay.
8:24Don't resist the thoughts.
8:28Don't force them back.
8:31Be friendly with your thoughts.
8:37When it feels natural, come back to the feeling of relaxation in the body.
9:12Now, without changing the breath, notice the quiet sound of your breathing.
9:45Effortlessly, rest into the arms of God.
10:05Take this verse with you, "The heavens declare the glory of God, the skies proclaim the work of His hands." God, I know you're always with me.
10:35Thank you for all of your blessings.
10:40Help me to relax and let go in your presence.
10:47I trust your plan for my life.