nightly wind down
The Shepherd's Arms
11 minutes · Audio access options are available in the app
Related Scripture: Isaiah 40:11 (recording quotes NLV). 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, "He will feed his flock like a shepherd.
0:42He will carry the lambs in his arms, holding them close to his heart." And again, "He will feed his flock like a shepherd.
1:03He will carry the lambs in his arms, holding them close to his heart." Bring your attention to any emotions you're carrying with you in the body, not placing judgment
1:33on the feelings or engaging with them, just noticing them.
1:44Taking note of the emotions and then letting them go.
2:00Begin to notice that deeper sense of calm beneath those emotions.
2:22Maybe even begin to visualize a place that feels safe, a place where you feel loved and taken care of.
2:42This is a place of safety and acceptance.
2:54God loves you and wants you to feel loved.
3:02He wants you to feel a sense of security in him.
3:21In this place of safety, begin to notice how your body feels.
3:35Consciously relaxing the body and allowing God's presence to calm your mind.
3:59For a moment or two, relax and notice how you feel in this place.
4:17If the mind wanders off, that's okay.
4:23When it feels natural, bring your awareness back to this place of love and safety.
4:44Surrendering all of your worried thoughts, your stresses, and maybe even your responsibilities.
4:57Just relaxing and releasing, letting go.
5:23Now, bring your attention to the breath.
5:40Let's take some nice deep breaths.
5:57Make them feel easy and effortless.
6:06...
6:06in through the nose and out through the mouth, feeling life enter your body as you breathe in.
6:32Inhale, feel how the body expands.
6:39Then slowly exhale, releasing tension as you go.
7:01Feel the air as it travels in through the nose, and feel the body fall with each exhale.
7:43With each breath, allow the chest and shoulders to soften and relax.
8:16Notice how the body feels.
8:28Allow your breath to soften and release the tension in your body.
8:56Just relaxing and releasing.
9:19There's no way to do this wrong.
9:24The breath breathes itself.
9:43And now, let your mind go where it wants to go.
10:03Take this verse with you.
10:07"He will feed his flock like a shepherd.
10:12He will carry the lambs in his arms, holding them close to his heart." God, I know you're always with me.
10:36Thank you for all of your blessings.
10:40Help me to relax and let go in your presence.
10:48I trust your plan for my life.