nightly wind down
The Lord Helps in Troubles
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 34:19 (recording quotes TLB). 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 in prayer: "The good man does not escape all troubles.
0:37He has them too, but the Lord helps him in each and every one." And again, "The good man does not escape all troubles.
0:59He has them too, but the Lord helps him in each and every one." Now bring your attention to the breath, taking some nice, slow, deep, full breaths.
1:39In through the nose and letting go out through the mouth.
2:09Deep breath in, and feel the body expand.
2:18And slowly exhaling, letting all the air out of the lungs.
2:31Let the breath be natural.
2:35Let the breath naturally relax the body.
2:54Feel the stomach and the chest rise with each inhale.
3:04And feel the body relax with each exhale.
3:42Feel the weight of the body in the bed or the chair.
3:56As you breathe, allow the face to soften and let go.
4:14Allow the forehead to relax and the jaw to fall away from the face.
4:39Just relaxing and releasing.
5:04Now, let go of the breath.
5:10Let it find a nice, natural, effortless rhythm.
5:38Bring your attention to any emotions you're carrying with you in the body.
5:50Not placing judgment on the feelings or engaging with them, just noticing them.
6:02Taking note of the emotions and then letting them go.
6:22Begin to notice that deeper sense of calm beneath those emotions.
6:46Maybe even begin to visualize a place that feels safe, a place where you feel loved and taken care of.
7:09This is a place of safety and acceptance.
7:22God loves you and wants you to feel loved.
7:29He wants you to feel a sense of security in him.
7:55Consciously relaxing the body and allowing God's presence to calm your mind.
8:26For a moment or two, relax and notice how you feel in this place.
8:45If the mind wanders off, that's okay.
8:50When it feels natural, bring your awareness back to this place of love and safety.
9:12Surrendering all of your worried thoughts, your stresses, and maybe even your responsibilities.
9:25Just relaxing and releasing.
9:32Letting go.
9:50And now, let your mind go where it wants to go.
10:11Take this verse with you.
10:15The good man does not escape all troubles.
10:20He has them too.
10:22But the Lord helps him in each and every one.
10:37God, I know you're always with me.
10:44Thank you for all of your blessings.
10:48Help me to relax and let go in your presence.
10:55I trust your plan for my life.