nightly wind down
Rest for the Burdened
11 minutes · Audio access options are available in the app
Related Scripture: Matthew 11:28 (recording quotes GW). 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.
0:32"Come to me, all of you who are tired from carrying heavy loads, and I will give you rest." And again, "Come to me, all of you who are tired
0:56from carrying heavy loads, and I will give you rest." Now, bring your attention to your breath.
1:28Notice how good it feels just to breathe.
1:38Allow your breath to make the body feel heavy.
1:54Let the body relax a little more into your bed.
2:18And on your next inhale, begin to count the breath.
2:29One on the inhale, and two on the exhale.
2:40Three on the next inhale, and four on the next exhale.
2:53Counting up to ten, and then starting over again.
3:25If you lose track of the breath, it's okay.
3:32Just start over again, counting from one.
4:00There's nowhere to go, nowhere to be.
4:07We're just here, counting the breath.
4:28On the next exhale, allow the breath to relax and become natural.
4:55Notice how the body is feeling.
5:00It might feel good, or it might not.
5:05Either way, it's okay.
5:26There are no expectations.
5:46Allow the inhales to expand the body.
5:54Notice how the exhales make you feel.
6:16Feel the body relax and become heavier.
6:40Relax the corners of the eyes.
6:57Soften the forehead down the front of the face.
7:25Allow the neck to relax and the shoulders to fall away from the ears.
7:49Relax the temples.
8:02Feel the weight of the body, so the arms become heavy.
8:21The legs are becoming heavy.
8:32Feel the bones become heavy.
8:58Letting the breath become natural.
9:17Allow the whole body to soften and release.
9:46Now, give yourself a moment to relax and totally let go.
10:08Take this verse with you, "Come to me, all of you who are tired from carrying heavy loads, and I will give you rest." God, I know you're always with
10:38me.
10:41Thank you for all of your blessings.
10:46Help me to relax and let go in your presence.
10:53I trust your plan for my life.