nightly wind down
Stillness, Knowing
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 46:10a (recording quotes NIV). 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 taking a few nice, deep breaths.
0:14And as your body begins to relax, allow your eyes to slowly close.
0:29Bring your awareness to rest with this verse and prayer.
0:36"Be still and know that I am God." Again, be still and know that I am God.
1:06Bring your attention to any emotions you're carrying with you in the body, not placing judgment on the feelings or engaging with them, just noticing them.
1:30Taking note of the emotions and then letting them go.
1:46Begin to notice that deeper sense of calm beneath those emotions.
2:08Maybe even begin to visualize a place that feels safe, a place where you feel loved and taken care of.
2:28This is a place of safety and acceptance.
2:40God loves you and wants you to feel loved.
2:48He wants you to feel a sense of security in him.
3:07In this place of safety, begin to notice how your body feels.
3:21Consciously relaxing the body and allowing God's presence to calm your mind.
3:45For a moment or two, relax and notice how you feel in this place.
4:03If the mind wanders off, that's okay.
4:09When it feels natural, bring your awareness back to this place of love and safety.
4:30Surrendering all of your worried thoughts, your stresses, and maybe even your responsibilities.
4:43Just relaxing and releasing, letting go.
5:10Now take some nice deep breaths, in through the nose and out through the mouth.
5:45Just watching the breath.
6:01Watching the rise and the fall of the chest.
6:25Listening to the sounds of your breath.
6:54Notice your feelings and emotions.
7:05Just taking note of them and then coming back to the feeling of the breath.
7:45And now, bring your attention to the heart.
8:01Let your awareness settle onto the heartbeat.
8:30Allow your awareness to fall and move inward.
8:39Finding that place where you feel loved.
9:08Feel that sense of natural peace that can only be found in God's presence.
9:39Remember, when you come near to God, He will come near to you.
10:01Take this verse with you, "Be still, and know that I am God." God, I know you're always with me.
10:27Thank you for all of your blessings.
10:32Help me to relax and let go in your presence.
10:39I trust your plan for my life.