nightly wind down
A Safe Place to Run
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 9:9 (recording quotes ERV). 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.
0:02Begin by getting comfortable and allowing your body to relax.
0:14As you begin to feel your body releasing, allow your eyes to slowly close.
0:29Let your awareness rest with this verse and prayer.
0:37"Many people are suffering, crushed by the weight of their troubles, but the Lord is a refuge for them, a safe place they can run to." And again, "Many people
0:59are suffering, crushed by the weight of their troubles, but the Lord is a refuge for them, a safe place they can run to." Gently bring your awareness to the
1:25feeling of the body.
1:36Just noticing any sensations in the body.
1:52Maybe it's the air on the skin or the weight of the body in the bed.
2:13Follow your breath and notice how it changes the body.
2:24The inhale is expanding the body, and the exhales relaxing the body.
2:46Follow it as it comes in through the nose and goes back out through the mouth.
3:08It's natural and effortless.
3:12Your body knows how to relax.
3:35You're simply unearthing the calm that was already there.
3:57Begin to feel the space around the body.
4:07Notice it with a subtle sense of gratitude and acceptance.
4:23Try not to resist anything.
4:29You're just revealing the peace that's already present in your heart.
4:59Let go of your worries.
5:03This is a safe place of love and deep rest.
5:12Allow your mind to find refuge in God.
5:51Bring your attention to the way the breath feels.
5:59Let it settle into a natural rhythm.
6:11Effortless and natural.
6:23Notice how good it feels to just breathe.
6:39With each exhale, let the body feel heavier and heavier.
6:54Begin to allow the muscles to release and unlock.
7:08Feel the effects of gravity on the body, letting gravity pull the body down into the bed or the chair.
7:32Now, gently bring your attention to your feelings or emotions.
7:52Just noticing the feelings that you brought with you today, not engaging with those emotions, remembering that we can leave those feelings right where they are.
8:29The day is done.
8:33Allow God to handle what you cannot.
8:51The thoughts may begin to bubble up, and that's okay.
9:00Just notice the thoughts and then let them be.
9:20Rest into that deeper sense of calm that can only be found in God's love.
9:39You're inviting God to bring calm over your body, to bring peace into your spirit.
10:00Resting into your true nature, a child of God.
10:21Take this verse with you, "Many people are suffering, crushed by the weight of their troubles, but the Lord is a refuge for them, a safe place they can run
10:37to." God, I know you're always with me.
10:55Thank you for all of your blessings.
11:00Help me to relax and let go in your presence.
11:07I trust your plan for my life.