nightly wind down
Leave Your Troubles
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 55:22a (recording quotes GNT). 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.
0:32Leave your troubles with the Lord, and he will defend you.
0:44And again, leave your troubles with the Lord, and he will defend you.
1:02Now bring your attention to the breath, taking some nice, slow, deep, full breaths.
1:25In through the nose, and letting go out through the mouth.
1:54Deep breath in, and feel the body expand.
2:03And slowly exhaling, letting all the air out of the lungs.
2:16Let the breath be natural.
2:20Let the breath naturally relax the body.
2:39Feel the stomach and the chest rise with each inhale.
2:49And feel the body relax with each exhale.
3:27Feel the weight of the body in the bed or the chair.
3:41As you breathe, allow the face to soften and let go.
4:00Allow the forehead to relax, and the jaw to fall away from the face.
4:24Just relaxing and releasing.
4:47Now, let go of the breath.
4:55Let it find a nice, natural, effortless rhythm.
5:24Notice how good it feels, just to be here in this moment.
5:42Take a few nice, big, deep breaths in.
6:05Allow your body and mind to relax.
6:35Nothing else matters right now.
6:39There is nowhere to go.
6:43There is nothing to do.
6:47Here you are.
7:16Allow your body to relax and feel the calm of God's presence.
7:56The thoughts may take you away, and that's okay.
8:02Don't resist the thoughts.
8:06Don't force them back.
8:09Be friendly with your thoughts.
8:15When it feels natural, come back to the feeling of relaxation in the body.
8:53Now, without changing the breath, notice the quiet sound of your breathing.
9:29Effortlessly rest into the arms of God.
9:49Take this verse with you.
9:54Leave your troubles with the Lord, and he will defend you.
10:11God, I know you're always with me.
10:17Thank you for all of your blessings.
10:22Help me to relax and let go in your presence.
10:29I trust your plan for my life.