nightly wind down
I Will Carry You
11 minutes · Audio access options are available in the app
Related Scripture: Isaiah 46:4b (recording quotes NIV). 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 go ahead and get comfortable in your bed or in your chair.
0:09And when you're ready, allow your eyes to slowly close.
0:20Take a moment to consider this verse in prayer.
0:27"I have made you, and I will carry you.
0:32I will sustain you, and I will rescue you." And again, "I have made you, and I will carry you.
0:52I will sustain you, and I will rescue you." Now, bring your awareness to the space around the body.
1:22Notice any sensations on the skin.
1:34Feel the clothes on the skin.
1:40Feel the temperature of the room.
2:04Listen to the sounds in the room with a nice easy focus.
2:33Begin to gently notice the breath.
2:48Notice the rise and the fall of the breath.
2:59The air moving in and the air moving out.
3:13Without even having to think about it, it just happens.
3:18The breath breathes itself.
3:41Follow the breath in through the nostrils and into the chest and the abdomen.
3:54Follow the breath back out.
4:12Feel the inhale and relax.
4:18Allow the exhale, and let go.
4:39This is a safe place.
4:44There's no need to rush.
4:48God is watching over you, and He loves you.
4:58There's no goal.
5:01There's no destination.
5:22Allow your awareness to rest with the presence of God.
5:58When it feels natural, begin releasing the tension in your hands.
6:07...
6:07shoulders, and neck.
6:16Let go of that stress.
6:26Release your anxieties and worries to God.
6:39Let go of your grip on control.
6:54Take a big deep breath in.
7:06Release your stress.
7:12Let go of your frustrations.
7:22Let it all go on the exhale.
7:35We aren't holding onto the thoughts.
7:39We're just letting them release.
7:58Now bring your awareness to the way the body feels.
8:17Allow yourself to sink into your chair or your bed.
8:26Let the body relax and release.
8:44When it feels comfortable, bring your attention to the heart.
8:56Feel the heart beat.
9:05Just noticing it.
9:19Allow that natural rhythm and stillness to relax the body.
9:38Just notice the way that you feel.
9:45Not trying to change it.
9:48Just accepting it the way that it is.
10:07Take this verse with you.
10:11"I have made you and I will carry you.
10:16I will sustain you and I will rescue you." God, I know you're always with me.
10:39Thank you for all of your blessings.
10:44Help me to relax and let go in your presence.
10:51I trust your plan for my life.