nightly wind down
Close to the Pain-Crushed
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 34:18a (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.
0:02Begin by getting comfortable and allowing your body to relax.
0:14As you begin to feel your body releasing, allow your eyes to slowly close.
0:29Let your awareness rest with this verse and prayer: "The Lord is close to all whose hearts are crushed by pain." And again, "The Lord is close to all whose
0:55hearts are crushed by pain." Now bring your attention to your breath.
1:24Notice how good it feels just to breathe.
1:35Allow your breath to make the body feel heavy.
1:51Let the body relax a little more into your bed.
2:07And on your next inhale, begin to count the breath.
2:17One on the inhale, and two on the exhale.
2:28Three on the next inhale, and four on the next exhale, counting up to 10, and then starting over again.
3:08If you lose track of the breath, it's okay, just start over again counting from one.
3:43There's nowhere to go, nowhere to be.
3:50We're just here, counting the breath.
4:11On the next exhale, allow the breath to relax and become natural.
4:38Notice how the body is feeling.
4:42It might feel good, or it might not.
4:48Either way, it's okay.
5:08There are no expectations.
5:27With an easy awareness, begin to bring your attention to the space in the room.
5:38Not examining it, just sensing it.
5:55Notice your place in the room.
6:03Just observing.
6:21Listen to the sounds in the room.
6:26Maybe it's a quiet room or maybe it's not.
6:32Both are okay.
6:55You're just listening and enjoying the sounds, not wishing to change or get rid of the sounds, just accepting them.
7:27When it feels natural, slowly bring your awareness back to the body, noticing the weight of the body.
8:05Allow the body to relax as it becomes heavier.
8:33Allow yourself to leave the day behind.
8:41Let go of the stress, being mindful to stay present in this moment.
8:57Let yourself unwind and naturally relax in the presence of God.
9:27As your awareness begins to drift deeper, rest into the calm that only comes from the presence of a loving God.
9:55Take this verse with you, "The Lord is close to all whose hearts are crushed by pain." God, I know you're always with me.
10:22Thank you for all of your blessings.
10:27Help me to relax and let go in your presence.
10:34I trust your plan for my life.