nightly wind down
Words and Meditation Pleasing
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 19:14a (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.
0:01Begin 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, "May the words of my mouth and the meditation of my heart be pleasing
0:39in your sight." And again, "May the words of my mouth and the meditation of my heart be pleasing in your sight." Now bring your awareness to the feeling of
1:15the body.
1:20Maybe there's some muscle tightness or stress lingering in the body.
1:28Slowly begin to let those muscles relax and release.
1:46Give yourself permission to let go of today.
1:53What is done is done.
1:59All you have is this moment.
2:20Take a few nice, deep breaths.
2:32Allow your breathing to relax the mind.
2:42Feel the body become heavier, sinking into your bed, letting go of all that stress in the body and the mind.
3:21Inhale, feel the chest rise.
3:28And exhale, feel the chest fall.
3:43Let the breath find a natural rhythm.
4:00Begin to notice the sounds in the room.
4:08Not resisting the sounds, just accepting them as they are.
4:17You are just the observer.
4:34If the thoughts take you away, remember, that's okay.
4:41There's no way to do this wrong.
5:03Bring your attention to the way the breath feels.
5:16Let it settle into a natural rhythm.
5:32Effortless and natural.
5:47Notice how good it feels to just breathe.
6:07With each exhale, let the body feel heavier and heavier.
6:24Begin to allow the muscles to release and unlock.
6:38Feel the effects of gravity on the body.
6:56Now, gently bring your attention to your feelings or emotions.
7:22Just noticing the feelings that you brought with you today.
7:30Not engaging with those emotions.
7:35Remembering that we can leave those feelings right where they are.
7:59The day is done.
8:03Allow God to handle what you cannot.
8:25The thoughts may begin to bubble up, and that's okay.
8:34Just notice the thoughts and then let them be.
9:02Rest into that deeper sense of calm that can only be found in God's love.
9:27You're inviting God to bring calm over your body, to bring peace into your spirit.
9:48Resting into your true nature, a child of God.
10:10Take this verse with you.
10:13"May the words of my mouth and the meditation of my heart be pleasing in your sight." God, I know you're always with me.
10:40Thank you for all of your blessings.
10:45Help me to relax and let go in your presence.
10:52I trust your plan for my life.