nightly wind down
I Am With You Always
11 minutes · Audio access options are available in the app
Related Scripture: Matthew 28:20 (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.
0:01Let's go ahead and get comfortable in your bed or in your chair.
0:09And when you're ready, allow your eyes to slowly close.
0:20Take a moment to consider this verse and prayer, "Be sure of this, I am with you always." And again, "Be sure of this, I am with you always." Now,
1:01bring your attention to your breath.
1:13Notice how good it feels just to breathe.
1:24Allow your breath to make the body feel heavy.
1:40Let the body relax a little more into your bed.
1:56And on your next inhale, begin to count the breath.
2:06One on the inhale and two on the exhale.
2:17Three on the next inhale and four on the next exhale.
2:31Counting up to 10, and then starting over again.
2:57If you lose track of the breath, it's okay, just start over again counting from one.
3:32There's nowhere to go, nowhere to be.
3:39We're just here, counting the breath.
4:00On the next exhale, allow the breath to relax and become natural.
4:27Notice how the body is feeling.
4:32It might feel good or it might not.
4:37Either way, it's okay.
4:57There are no expectations.
5:07And now, for a moment or two, let your mind relax.
5:29When it feels natural, begin releasing the tension in your hands, shoulders, and neck.
5:49Let go of that stress.
5:58Release your anxieties and worries to God.
6:11Let go of your grip on control.
6:35Take a big deep breath in.
6:49Release your stress.
6:55Let go of your frustrations.
7:09Let it all go on the exhale.
7:21We aren't holding onto the thoughts.
7:26We're just letting them release.
7:45Now bring your awareness to the way the body feels.
8:00Let the body relax and release.
8:16When it feels comfortable, bring your attention to the heart.
8:28Feel the heart beat.
8:37Just noticing it.
8:58Allow that natural rhythm and stillness to relax the body.
9:27Allow yourself to relax into the loving presence of God.
9:48Take this verse with you, "Be sure of this: I am with you always." God, I know you're always with me.
10:14Thank you for all of your blessings.
10:19Help me to relax and let go in your presence.
10:26I trust your plan for my life.