nightly wind down
Surrounded, yet Protected
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 138:7a (recording quotes CEV). 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.
0:32"I am surrounded by trouble, but you protect me." And again, "I am surrounded by trouble, but you protect me." With an easy awareness, begin to bring your attention to
1:11the space in the room, not examining it, just sensing it.
1:33Notice your place in the room.
1:41Just observing.
1:58Listen to the sounds in the room.
2:04Maybe it's a quiet room or maybe it's not.
2:10Both are okay.
2:28You're just listening and enjoying the sounds, not wishing to change or get rid of the sounds, just accepting them.
3:01When it feels natural, slowly bring your awareness back to the body, noticing the weight of the body.
3:35Allow the body to relax as it becomes heavier.
4:03Allow yourself to leave the day behind.
4:11Let go of the stress, being mindful to stay present in this moment.
4:27Let yourself unwind and naturally relax in the presence of God.
4:56As your awareness begins to drift deeper, rest into the calm that only comes from the presence of a loving God.
5:34Bring your attention to the way the breath feels.
5:42Let it settle into a natural rhythm, effortless and natural.
6:06Notice how good it feels to just breathe.
6:22With each exhale, let the body feel heavier and heavier.
6:37Begin to allow the muscles to release and unlock.
6:51Feel the effects of gravity on the body.
7:05Now, gently bring your attention to your feelings or emotions.
7:25Just 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.
8:02The day is done, allow God to handle what you cannot.
8:24The thoughts may begin to bubble up, and that's okay.
8:33Just notice the thoughts and then let them be.
8:53Rest into that deeper sense of calm that can only be found in God's love.
9:16You're inviting God to bring calm over your body, to bring peace into your spirit.
9:43Resting into your true nature, a child of God.
10:05Take this verse with you, "I am surrounded by trouble, but you protect me." God, I know you're always with me.
10:32Thank 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.