nightly wind down
A New Heart and Spirit
11 minutes · Audio access options are available in the app
Related Scripture: Ezekiel 36:26a (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.
0:01Let's get started by taking a moment just to be thankful for all the blessings in life.
0:16And when you're ready, let your eyes close like the sun sets.
0:30Take a moment to consider this verse and prayer.
0:36"I will give you a new heart, and I will put a new spirit in you.
0:43I will take out your stony, stubborn heart, and give you a tender, responsive heart." And again, "I will give you a new heart, and I will put a new
1:07spirit in you.
1:09I will take out your stony, stubborn heart, and give you a tender, responsive heart." When it feels natural, begin releasing the tension in your hands, shoulders, and neck.
1:48Let go of that stress.
1:57Release your anxieties and worries to God.
2:10Let go of your grip on control.
2:26Take a big, deep breath in.
2:38Release your stress.
2:43Let go of your frustrations.
2:54Let it all go on the exhale.
3:06We aren't holding onto the thoughts.
3:11We're just letting them release.
3:29Now bring your awareness to the way the body feels.
3:48Allow yourself to sink into your chair or your bed.
3:58Let the body relax and release.
4:15When it feels comfortable, bring your attention to the heart.
4:27Feel the heart beat.
4:36Just noticing it.
4:50Allow that natural rhythm and stillness to relax the body.
5:10Just notice the way that you feel.
5:16Not trying to change it.
5:20Just accepting it the way that it is.
5:44Now, bring your awareness to the space around the body.
6:03Notice any sensations on the skin.
6:19Feel the clothes on the skin.
6:26Feel the temperature of the room.
6:45Listen to the sounds in the room with a nice, easy focus.
7:15Begin to gently notice the breath.
7:33Notice the rise and the fall of the breath.
7:45The air moving in and the air moving out.
7:58Without even having to think about it, it just happens.
8:03The breath breathes itself.
8:21Follow the breath in through the nostrils and into the chest and the abdomen.
8:33Follow the breath back out.
8:51Feel the inhale and relax.
8:57Allow the exhale and let go.
9:19This is a safe place.
9:23There's no need to rush.
9:27God is watching over you and He loves you.
9:37There's no goal.
9:40There's no destination.
10:01Allow your awareness to rest with the presence of God.
10:23Take this verse with you, "I will give you a new heart and I will put a new spirit in you.
10:34I will take out your stony, stubborn heart and give you a tender, responsive heart." God, I know You're always with me.
11:00Thank You for all of Your blessings.
11:05Help me to relax and let go in Your presence.
11:12I trust Your plan for my life.