nightly wind down
Tell God What You Need
11 minutes · Audio access options are available in the app
Related Scripture: Philippians 4:6 (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.
0:01Let's begin by consciously turning off the body.
0:10And when you're ready, allow your eyes to slowly close, like the sun sets.
0:22Calmly, bring your awareness to rest with this verse and prayer.
0:32Don't worry about anything.
0:35Instead, pray about everything.
0:39Tell God what you need, and thank him for all he has done.
0:51And again, don't worry about anything.
0:57Instead, pray about everything.
1:01Tell God what you need, and thank him for all he has done.
1:17Now, let's relax the muscles.
1:23Start with the hands, letting go of the tension in the hands.
1:34Let the palms open and relax each finger.
1:42Let your grip relax.
1:52Let the arms relax and the joints release.
2:03The shoulders falling away from the ears.
2:15Feel the weight of the body.
2:24And now to the legs.
2:29Relaxing and letting go.
2:38Allow the legs to be heavy.
2:48Allow the muscles to completely relax, almost like they're melting.
3:14Notice how the breath changes the way you feel.
3:34There is nowhere to go, nowhere to be.
3:41You are here.
3:46Everything is perfectly how it should be.
4:02Let your mind relax.
4:08You are safe.
4:36Notice any feelings that you're having in the body.
4:45Not judging, just noticing.
5:12Now, bring your attention to your breath.
5:30Notice how good it feels just to breathe.
5:54Allow your breath to make the body feel heavy, the whole body.
6:08Let the body relax a little more into your bed.
6:32And on your next inhale, begin to count the breath.
6:43One on the inhale and two on the exhale.
6:54Three on the next inhale, and four on the next exhale.
7:07Counting up to 10, and then starting over again.
7:45If you lose track of the breath, it's okay, just start over again counting from one.
8:21There's nowhere to go, nowhere to be.
8:27We're just here, counting the breath.
8:48On the next exhale, allow the breath to relax and become natural.
9:15Notice how the body is feeling.
9:20It might feel good, or it might not.
9:26Either way, it's okay.
9:46There are no expectations.
9:55And now, for a moment or two, let your mind relax.
10:16Take this verse with you.
10:20Don't worry about anything.
10:23Instead, pray about everything.
10:27Tell God what you need and thank him for all he has done.
10:43God, I know you're always with me.
10:50Thank you for all of your blessings.
10:55Help me to relax and let go in your presence.
11:02I trust your plan for my life.