nightly wind down
Binding the Brokenhearted
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 147:3 (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 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.
0:30"He heals the broken-hearted and bandages their wounds." And again, "He heals the broken-hearted and bandages their wounds." Now bring your attention to the way the body feels.
1:18Notice your breath.
1:27Allow the inhales to expand the body.
1:36Notice how the exhales make you feel.
1:54Feel the body relax and become heavier.
2:15Relax the corners of the eyes.
2:31Soften the forehead down the front of the face.
2:53Allow the neck to relax and the shoulders to fall away from the ears.
3:15Relax the temples.
3:28Feel the weight of the body so the arms become heavy.
3:43The legs are becoming heavy.
3:54Feel the bones become heavy.
4:19Letting the breath become natural.
4:37Allow the whole body to soften and release.
5:08Notice how good it feels just to breathe.
5:18Allow your breath to make the body feel heavy.
5:34Let the body relax a little more into your bed.
5:50And on your next inhale, begin to count the breath.
6:01One on the inhale.
6:02Two on the exhale.
6:02Three on the inhale.
6:02Four on the exhale.
6:02Five on the inhale.
6:02Six on the exhale.
6:02Seven on the inhale.
6:02Eight on the exhale.
6:02Nine on the inhale.
6:02Ten on the exhale.
6:06...
6:06and two on the exhale, three on the next inhale, and four on the next exhale, counting up to 10, and then starting over again.
7:15If you lose track of the breath, it's okay.
7:21Just start over again counting from one.
8:02There's nowhere to go, nowhere to be.
8:09We're just here, counting the breath.
8:30On the next exhale, allow the breath to relax and become natural.
8:57Notice how the body is feeling.
9:02It might feel good or it might not.
9:07Either way, it's okay.
9:32There are no expectations.
9:41And now for a moment or two, let your mind relax.
10:02Take this verse with you, "He heals the brokenhearted and bandages their wounds." God, I know you're always with me.
10:28Thank you for all of your blessings.
10:33Help me to relax and let go in your presence.
10:40I trust your plan for my life.