nightly wind down
My Refuge and My Shield
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 119:114 (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.
0:01Begin by getting comfortable, and when you're ready, allow your eyes to slowly close.
0:20As your body begins to relax, allow your awareness to rest with this verse and prayer.
0:33You are my refuge and my shield.
0:37Your word is my source of hope.
0:47And again, you are my refuge and my shield.
0:55Your word is my source of hope.
1:08Now bring your attention to the breath, taking some nice, slow, deep, full breaths.
1:31In through the nose and letting go out through the mouth.
2:00Deep breath in, and feel the body expand.
2:09And slowly exhaling, letting all the air out of the lungs.
2:22Let the breath be natural.
2:26Let the breath naturally relax the body.
2:46Feel the stomach and the chest rise with each inhale.
2:56And feel the body relax with each exhale.
3:34Feel the weight of the body in the bed or the chair.
3:48As you breathe, allow the face to soften and let go.
4:06Allow the forehead to relax and the jaw to fall away from the face.
4:30Just relaxing and releasing.
4:56Now, let go of the breath.
5:02Let it find a nice, natural, effortless rhythm.
5:20Now bring your attention to the way the body feels.
5:38Notice your breath.
5:50Allow the inhales to expand the body.
5:58Notice how the exhales make you feel.
6:20Feel the body relax and become heavier.
6:41Relax the corners of the eyes.
6:57Soften the forehead down the front of the face.
7:10Allow the neck to relax and the shoulders to fall away from the ears.
7:35Relax the temples.
7:51Feel the weight of the body, so the arms become heavy.
8:11The legs are becoming heavy.
8:22Feel the bones become heavy.
8:52Letting the breath become natural.
9:13Allow the whole body to soften and release.
9:42Now give yourself a moment to relax and totally let go.
10:05Take this verse with you, "You are my refuge and my shield, your word is my source of hope." God, I know you're always with me.
10:34Thank you for all of your blessings.
10:38Help me to relax and let go in your presence.
10:46I trust your plan for my life.