nightly wind down
Protected Wherever You Go
11 minutes · Audio access options are available in the app
Related Scripture: Genesis 28:15a (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 allowing the body to relax.
0:10And when you're ready, let your eyes close like the sun sets.
0:22Let your awareness rest with this verse and prayer.
0:30I am with you, and I will protect you everywhere you go.
0:44Again, I am with you, and I will protect you everywhere you go.
1:06Now bring your attention to the breath, taking some nice, slow, deep, full breaths.
1:29In through the nose and letting go out through the mouth.
1:58Deep breath in, and feel the body expand.
2:07And slowly exhaling, letting all the air out of the lungs.
2:20Let the breath be natural.
2:24Let the breath naturally relax the body.
2:43Feel the stomach and the chest rise with each inhale.
2:53And feel the body relax with each exhale.
3:31Feel the weight of the body in the bed or the chair.
3:46As you breathe, allow the face to soften and let go.
4:04Allow the forehead to relax and the jaw to fall away from the face.
4:28Just relaxing and releasing.
4:54Now, let go of the breath.
4:59Let it find a nice, natural, effortless rhythm.
5:33Now bring your awareness to the feeling of the body.
5:41Maybe there's some muscle tightness or stress lingering in the body.
5:50Slowly begin to let those muscles relax and release.
5:56One more breath, feeling the body relax.
6:06Give yourself permission to let go of today.
6:15What is done, is done.
6:20All you have is this moment.
6:41Take a few nice deep breaths.
6:53Allow your breathing to relax the mind.
7:03Feel the body become heavier.
7:16Sinking into your bed, letting go of all that stress in the body and the mind.
7:42Inhale, feel the chest rise.
7:49And exhale, feel the chest fall.
8:04Let the breath find a natural rhythm.
8:29Begin to notice the sounds in the room.
8:37Not resisting the sounds, just accepting them as they are.
8:45You're just the observer.
9:03If the thoughts take you away, remember, that's okay.
9:10There's no way to do this wrong.
9:18When it feels comfortable, bring your awareness back to the sounds.
9:39And for a moment or two, effortlessly allow your awareness to rest.
10:02Take this verse with you, "I am with you and I will protect you everywhere you go." God, I know you're always with me.
10:31Thank you for all of your blessings.
10:36Help me to relax and let go in your presence.
10:43I trust your plan for my life.