nightly wind down
Sustained Through Old Age
11 minutes · Audio access options are available in the app
Related Scripture: Isaiah 46:4a (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 get started by allowing the body to relax.
0:10And when you're ready, let your eyes close like the sun sets.
0:22Let your awareness rest with this verse and prayer, "Even to your old age and gray hairs, I am he who will sustain you." And again, "Even to your old
0:48age and gray hairs, I am he who will sustain you." Gently bring your awareness to the feeling of the body.
1:20Just noticing any sensations in the body.
1:35Maybe it's the air on the skin or the weight of the body in the bed.
1:57Follow your breath and notice how it changes the body, the inhales expanding the body and the exhales relaxing the body.
2:30Follow it as it comes in through the nose and goes back out through the mouth.
2:51It's natural and effortless.
2:56Your body knows how to relax.
3:18You're simply unearthing the calm that was already there.
3:41Begin to feel the space around the body.
3:51Notice it with a subtle sense of gratitude and acceptance.
4:07Try not to resist anything.
4:12You're just revealing the peace that's already present in your heart.
4:43Let go of your worries.
4:46This is a safe place of love and deep rest.
4:56Allow your mind to find refuge in God.
5:35Gently bring the awareness to the breath.
5:43Allow your breath to deepen and fill the lungs.
5:56Take a nice big, deep breath in.
6:02Now slow down on the exhale, letting go.
6:11Let the inhale come easily and effortlessly.
6:19And exhale, controlling the breath, slowing it down.
6:38Give yourself some space just to be.
6:52Whatever you need to let go of, let it go.
6:58Release it to God.
7:01Allow this time to be what you need it to be.
7:18And if the thoughts take you away, know that that's okay.
7:26When it feels natural and effortless, slowly bring your attention back to the breath.
7:55Remember, this is a place of safety.
8:03God's calming presence is always accessible to you.
8:22Release your anxieties and let God handle what you cannot.
8:39Notice how the body is relaxing and releasing.
8:53Now begin to soften the back of your neck.
9:05Allow your limbs to become heavy.
9:16Allow the shoulders to relax.
9:33Let your mind rest.
9:50Take this verse with you.
9:55"Even to your old age and gray hairs, I am he who will sustain you." God, I know you're always with me.
10:20Thank you for all of your blessings.
10:24Help me to relax and let go in your presence.
10:32I trust your plan for my life.