nightly wind down
Safely Through Troubles
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 138:7a (recording quotes TLB). 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 loosening the shoulders and the chest.
0:10And when you feel ready, just allow the eyes to slowly close.
0:23Bring your awareness to rest with this verse and prayer: Though I am surrounded by troubles, you will bring me safely through them.
0:46And again, though I am surrounded by troubles, you will bring me safely through them.
1:06Now, bring your awareness to the space around the body.
1:21Notice any sensations on the skin.
1:33Feel the clothes on the skin.
1:39Feel the temperature of the room.
1:57Listen to the sounds in the room with a nice, easy focus.
2:26Begin to gently notice the breath.
2:41Notice the rise and the fall of the breath.
2:52The air moving in and the air moving out.
3:06Without even having to think about it, it just happens.
3:11The breath breathes itself.
3:28Follow the breath in through the nostrils and into the chest and the abdomen.
3:41Follow the breath back out.
3:59Feel the inhale and relax.
4:05Allow the exhale and let go.
4:33Bring your attention to any emotions you're carrying with you in the body.
4:47Not placing judgment on the feelings or engaging with them, just noticing them.
4:59Taking note of the emotions and then letting them go.
5:29Begin to notice that deeper sense of calm beneath those emotions.
5:59Maybe even begin to visualize a place that feels safe.
6:07...
6:07place where you feel loved and taken care of.
6:27This is a place of safety and acceptance.
6:40God loves you and wants you to feel loved.
6:47He wants you to feel a sense of security in him.
7:06In this place of safety, begin to notice how your body feels, consciously relaxing the body and allowing God's presence to calm your mind.
7:50For a moment or two, relax and notice how you feel in this place.
8:14If the mind wanders off, that's okay.
8:20When it feels natural, bring your awareness back to this place of love and safety.
8:47Surrendering all of your worried thoughts, your stresses, and maybe even your responsibilities.
9:00Just relaxing and releasing.
9:07Letting go.
9:39Allow your awareness to rest with the presence of God.
9:59Take this verse with you, "Though I am surrounded by troubles, you will bring me safely through them." God, I know you're always with me.
10:28Thank you for all of your blessings.
10:33Help me to relax and let go in your presence.
10:40I trust your plan for my life.