nightly wind down
The Good Shepherd
11 minutes · Audio access options are available in the app
Related Scripture: John 10:11 (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 consciously turning off the body.
0:10And when you're ready, allow your eyes to slowly close, like the sun sets.
0:22Calmly, bring your awareness to rest with this verse and prayer, "I am the good shepherd.
0:34The good shepherd lays down his life for the sheep." And again, "I am the good shepherd.
0:51The good shepherd lays down his life for the sheep." Now, bring your attention to the way the body feels.
1:22Notice your breath.
1:31Allow the inhales to expand the body.
1:40Notice how the exhales make you feel.
1:58Feel the body relax and become heavier.
2:19Relax the corners of the eyes.
2:35Soften the forehead down the front of the face.
2:57Allow the neck to relax, and the shoulders to fall away from the ears.
3:19Relax the temples.
3:31Feel the weight of the body, so the arms become heavy.
3:47The legs are becoming heavy.
3:58Feel the bones become heavy.
4:23Letting the breath become natural.
4:40Allow the whole body to soften and release.
5:11Notice how good it feels just to breathe.
5:22Allow your breath to make the body feel heavy.
5:38Let the body relax a little more into your bed.
5:54And on your next inhale, begin to count the breath.
6:04One on the inhale, and two on the exhale.
6:15Three on the next inhale, and four on the next exhale.
6:28Counting up to 10, and then starting over again.
7:19If you lose track of the breath, it's okay, just start over again counting from one.
8:06There's nowhere to go, nowhere to be.
8:13We're just here, counting the breath.
8:34On the next exhale, allow the breath to relax and become natural.
9:01Notice how the body is feeling.
9:06It might feel good or it might not.
9:11Either way, it's okay.
9:35There are no expectations.
9:45And now for a moment or two, let your mind relax.
10:06Take this verse with you, "I am the good shepherd.
10:13The good shepherd lays down his life for the sheep." God, I know you're always with me.
10:36Thank 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.