nightly wind down
Quiet Before Sleep
11 minutes · Audio access options are available in the app
Related Scripture: Matthew 11:29b (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.
0:01Begin by getting comfortable, and when you're ready, allow your eyes to slowly close.
0:20As your body begins to relax, allow your awareness to rest with this verse and prayer.
0:30"Let me teach you, because I am humble and gentle at heart." And again, "Let me teach you, because I am humble and gentle at heart." With an easy awareness,
1:10begin to bring your attention to the space in the room, not examining it, just sensing it.
1:34Notice your place in the room.
1:42Just observing.
2:00Listen to the sounds in the room.
2:05Maybe it's a quiet room, or maybe it's not.
2:11Both are okay.
2:30You're just listening and enjoying the sounds, not wishing to change or get rid of the sounds.
2:44Just accepting them.
3:03When it feels natural, slowly bring your awareness back to the body, noticing the weight of the body.
3:37Allow the body to relax as it becomes heavier.
4:05Allow yourself to leave the day behind.
4:12Let go of the stress, being mindful to stay present in this moment.
4:28Let yourself unwind and naturally relax in the presence of God.
4:58As your awareness begins to drift deeper, rest into the calm that only comes from the presence of a loving God.
5:36Bring your attention to the way the breath feels.
5:44Let it settle into a natural rhythm, effortless and natural.
6:08Notice how good it feels to just breathe.
6:23With each exhale, let the body feel heavier and heavier.
6:38Begin to allow the muscles to release and unlock.
6:52Feel the effects of gravity on the body.
7:07Now, gently bring your attention to your feelings or emotions.
7:26Just noticing the feelings that you brought with you today, not engaging with those emotions, remembering that we can leave those feelings right where they are.
8:04The day is done, allow God to handle what you cannot.
8:26The thoughts may begin to bubble up, and that's okay.
8:35Just notice the thoughts and then let them be.
8:55Rest into that deeper sense of calm that can only be found in God's love.
9:17You're inviting God to bring calm over your body, to bring peace into your spirit.
9:44Resting into your true nature, a child of God.
10:06Take this verse with you, "Let me teach you, because I am humble and gentle at heart." God, I know you're always with me.
10:35Thank you for all of your blessings.
10:40Help me to relax and let go in your presence.
10:47I trust your plan for my life.