nightly wind down
You Dispel My Darkness
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 18:28 (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: O Lord, you give me light.
0:36You dispel my darkness.
0:47And again, O Lord, you give me light.
0:55You dispel my darkness.
1:08Bring your attention to the way the breath feels.
1:16Let it settle into a natural rhythm, effortless and natural.
1:40Notice how good it feels to just breathe.
1:56With each exhale, let the body feel heavier and heavier.
2:11Begin to allow the muscles to release and unlock.
2:25Feel the effects of gravity on the body, letting gravity pull the body down into the bed or the chair.
2:49Now, gently bring your attention to your feelings or emotions.
3:09Just noticing the feelings that you brought with you today.
3:17Not engaging with those emotions.
3:22Remembering that we can leave those feelings right where they are.
3:46The day is done.
3:50Allow God to handle what you cannot.
4:08The thoughts may begin to bubble up, and that's okay.
4:17Just notice the thoughts and then let them be.
4:38Now, bring your awareness to the space around the body.
4:53Notice any sensations on the skin.
5:05Feel the clothes on the skin.
5:11Feel the temperature of the room.
5:29Listen to the sounds in the room with a nice, easy focus.
5:58Begin to gently notice the breath.
6:13Notice the rise and the fall of the breath.
6:24The air moving in and the air moving out.
6:38without even having to think about it, it just happens.
6:43The breath breathes itself.
7:01Follow the breath in through the nostrils and into the chest and the abdomen.
7:13Follow the breath back out.
7:31Feel the inhale and relax.
7:37Allow the exhale and let go.
7:59This is a safe place.
8:03There's no need to rush.
8:07God is watching over you, and He loves you.
8:17There's no goal.
8:20There's no destination.
8:39Rest into that deeper sense of calm that can only be found in God's love.
9:06You're inviting God to bring calm over your body, to bring peace into your spirit.
9:33Allow your awareness to rest with the presence of God.
9:54Take this verse with you, "Oh, Lord, you give me light.
10:04You dispel my darkness." God, I know you're always with me.
10:23Thank you for all of your blessings.
10:28Help me to relax and let go in your presence.
10:35I trust your plan for my life.