nightly wind down
Search Me, O God
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 139:23 (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: Search me, O God, and know my heart.
0:36Test me and know my anxious thoughts.
0:48And again, search me, O God, and know my heart.
0:56Test me and know my anxious thoughts.
1:10Now bring your attention to the breath, taking some nice, slow, deep, full breaths.
1:33In through the nose and letting go out through the mouth.
2:02Deep breath in, and feel the body expand.
2:11And slowly exhaling, letting all the air out of the lungs.
2:24Let the breath be natural.
2:28Let the breath naturally relax the body.
2:47Feel the stomach and the chest rise with each inhale.
2:57And feel the body relax with each exhale.
3:35Feel the weight of the body in the bed or the chair.
3:50As you breathe, allow the face to soften and let go.
4:08Allow the forehead to relax and the jaw to fall away from the face.
4:32Just relaxing and releasing.
4:58Now, let go of the breath.
5:03Let it find a nice, natural, effortless rhythm.
5:37Now bring your awareness to the feeling of the body.
5:45Maybe there's some muscle tightness or stress lingering in the body.
5:54Slowly begin to let those muscles relax and release.
6:10Give yourself permission to let go of today.
6:19What is done, is done.
6:24All you have is this moment.
6:45Take a few nice, deep breaths.
6:57Allow your breathing to relax the mind.
7:07Feel the body become heavier.
7:20Sinking into your bed, letting go of all that stress in the body and the mind.
7:46Inhale, feel the chest rise.
7:53And exhale, feel the chest fall.
8:08Let the breath find a natural rhythm.
8:33Begin to notice the sounds in the room.
8:41Not resisting the sounds, just accepting them as they are.
8:49You are just the observer.
9:07If the thoughts take you away, remember, that's okay.
9:14There's no way to do this wrong.
9:22When it feels comfortable, bring your awareness back to the sounds.
9:43And for a moment or two, effortlessly allow your awareness to rest.
10:06Take this verse with you, "Search me, oh God, and know my heart.
10:15Test me and know my anxious thoughts." God, I know you're always with me.
10:36Thank you for all of your blessings.
10:41Help me to relax and let go in your presence.
10:48I trust your plan for my life.