nightly wind down
Evening Stillness
10 minutes · Audio access options are available in the app
Related Scripture: Isaiah 43:4 (recording quotes Paraphrase). 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.
0:01Begin by getting comfortable, and when you're ready, allow your eyes to slowly close.
0:20As your body begins to relax, allow your awareness to rest with this verse and prayer.
0:33You are precious to me.
0:43And again, you are precious to me.
0:59Now, bring your attention to the breath.
1:16Let's take some nice deep breaths.
1:33Make them feel easy and effortless.
1:42In through the nose and out through the mouth, feeling life enter your body as you breathe in.
2:08Inhale, feel how the body expands.
2:15Then, slowly exhale, releasing tension as you go.
2:37Feel the air as it travels in through the nose, and feel the body fall with each exhale.
3:11With each breath, allow the chest and shoulders to soften and relax.
3:42Notice how the body feels.
3:54Allow your breath to soften and release the tension in your body.
4:24Just relaxing and releasing.
4:47There's no way to do this wrong.
4:52The breath breathes itself.
5:11Bring your attention to any emotions you're carrying with you in the body.
5:22Not placing judgment on the feelings or engaging with them, just noticing them.
5:35Taking note of the emotions and then letting them go.
6:03Begin to notice that deeper sense of calm beneath those emotions.
6:24Maybe even begin to visualize a place that feels safe, a place where you feel loved and taken care of.
6:44This is a place of safety and acceptance.
6:57God loves you and wants you to feel loved.
7:04He wants you to feel a sense of security in him.
7:28Begin to notice how your body feels, consciously relaxing the body and allowing God's presence to calm your mind.
7:58For a moment or two, relax and notice how you feel in this place.
8:17If the mind wanders off, that's okay.
8:23When it feels natural, bring your awareness back to this place of love and safety.
8:47Surrendering all of your worried thoughts, your stresses, and maybe even your responsibilities.
9:00Just relaxing and releasing.
9:07Letting go.
9:25And now, let your mind go where it wants to go.
9:46Take this verse with you, "You are precious to me." God, I know you're always with me.
10:10Thank you for all of your blessings.
10:15Help me to relax and let go in your presence.
10:22I trust your plan for my life.