nightly wind down
My Best Friend, My Shepherd
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 23:1 (recording quotes TPT). 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, "The Lord is my best friend and my shepherd.
0:37I always have more than enough." And again, "The Lord is my best friend and my shepherd.
0:54I always have more than enough." Gently bring the awareness to the breath.
1:16Allow your breath to deepen and fill the lungs.
1:28Take a nice, big, deep breath in.
1:34Now slow down on the exhale, letting go.
1:43Let the inhale come easily and effortlessly.
1:52And exhale, controlling the breath, slowing it down.
2:10Give yourself some space just to be.
2:24Whatever you need to let go of, let it go.
2:31Release it to God.
2:34Allow this time to be what you need it to be.
2:50And if the thoughts take you away, know that that's okay.
2:59When it feels natural and effortless, slowly bring your attention back to the breath.
3:27Remember, this is a place of safety.
3:36God's calming presence is always accessible to you.
3:55Release your anxieties and let God handle what you cannot.
4:12Notice how the body is relaxing and releasing.
4:25Now begin to soften the back of your neck.
4:37Allow your limbs to become heavy.
4:48Allow the shoulders to relax.
5:05Let your mind rest.
5:20Now, bring your awareness to the space around the body.
5:35Notice any sensations on the skin.
5:49Feel the clothes on the skin.
5:57Feel the temperature of the room.
6:15Listen to the sounds in the room with a nice easy focus.
6:48Begin to gently notice the breath.
7:09Notice the rise and the fall of the breath.
7:22The air moving in and the air moving out.
7:36Without even having to think about it, it just happens.
7:41The breath breathes itself.
7:59Follow the breath in through the nostrils and into the chest and the abdomen.
8:11Follow the breath back out.
8:29Feel the inhale and relax.
8:35Allow the exhale and let go.
8:57This is a safe place.
9:01There's no need to rush.
9:05God is watching over you and He loves you.
9:15There's no goal.
9:18There's no destination.
9:39Allow your awareness to rest with the presence of God.
10:00Take this verse with you, "The Lord is my best friend and my shepherd.
10:09I always have more than enough." God, I know you're always with me.
10:28Thank you for all of your blessings.
10:32Help me to relax and let go in your presence.
10:40I trust your plan for my life.