nightly wind down
A Sanctuary in Bad Times
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 9:9-10 (recording quotes MSG). 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.
0:32God's a safe house for the battered, a sanctuary during bad times.
0:46And again, God's a safe house for the battered, a sanctuary during bad times.
1:08Bring your attention to the way the breath feels.
1:16Let it settle into a natural rhythm.
1:28Effortless and natural.
1:39Notice how good it feels to just breathe.
1:55With each exhale, let the body feel heavier and heavier.
2:10Begin to allow the muscles to release and unlock.
2:24Feel the effects of gravity on the body, letting gravity pull the body down into the bed or the chair.
2:49Now, gently bring your attention to your feelings or emotions.
3:08Just noticing the feelings that you brought with you today.
3:16Not engaging with those emotions.
3:21Remembering that we can leave those feelings right where they are.
3:45The day is done.
3:49Allow God to handle what you cannot.
4:08The thoughts may begin to bubble up, and that's okay.
4:16Just notice the thoughts, and then let them be.
4:36Rest into that deeper sense of calm that can only be found in God's love.
4:55You're inviting God to bring calm over your body, to bring peace into your spirit.
5:16Resting into your true nature, a child of God.
5:38Gently, bring your awareness to the feeling of the body.
5:52Just noticing any sensations in the body.
6:08Maybe it's the air on the skin, or the weight of the body in the bed.
6:29Follow your breath, and notice how it changes the body, the inhales expanding the body, and the exhales relaxing the body.
7:03Follow it as it comes in through the nose, and goes back out through the mouth.
7:24It's natural and effortless.
7:28Your body knows how to relax.
7:52You're simply unearthing the calm that was already there.
8:14Begin to feel the space around the body.
8:24Notice it with a subtle sense of gratitude and acceptance.
8:40Try not to resist anything.
8:45You're just revealing the peace that's already present in your heart.
9:15Let go of your worries.
9:19This is a safe place of love and deep rest.
9:29Allow your mind to find refuge in God.
9:50Take this verse with you, "God's a safe house for the battered, a sanctuary during bad times." God, I know you're always with me.
10:18Thank you for all of your blessings.
10:23Help me to relax and let go in your presence.
10:30I trust your plan for my life.