nightly wind down
Delivered From Fear
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 34:4 (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.
0:01Let'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, "I sought the Lord, and he answered me.
0:36He delivered me from my fears." And again, "I sought the Lord, and he answered me.
0:54He delivered me from my fears." Now, bring your awareness to the feeling of the body.
1:16Maybe there's some muscle tightness or stress lingering in the body.
1:25Slowly begin to let those muscles relax and release.
1:42Give yourself permission to let go of today.
1:50What is done, is done.
1:56All you have is this moment.
2:17Take a few nice, deep breaths.
2:29Allow your breathing to relax the mind.
2:38Feel the body become heavier.
2:51Sinking into your bed.
2:54Letting go of all that stress in the body and the mind.
3:18Inhale.
3:19Feel the chest rise.
3:25And exhale.
3:27Feel the chest fall.
3:39Let the breath find a natural rhythm.
3:57Begin to notice the sounds in the room.
4:04Not resisting the sounds, just accepting them as they are.
4:13You're just the observer.
4:30If the thoughts take you away, remember, that's okay.
4:38There's no way to do this wrong.
4:46When it feels comfortable, bring your awareness back to the sounds.
5:02And for a moment or two, effortlessly, allow your awareness to rest.
5:37Bring your attention to the heartbeat.
5:46Allow its rhythm to relax your body.
5:54Letting the arms and legs become heavy.
6:15Now bring your awareness to the top of the head.
6:21Allow the head to soften all the way down the face.
6:38Softening the skin on the face, and the eyes.
7:01Soften the throat and the back of the neck.
7:24Soften the collarbone, the shoulders, and the arms.
7:48Releasing the elbows.
8:04Let the wrists and the hands relax.
8:24Softening the chest and the stomach.
8:40Releasing the hips and the thighs.
8:46The knees.
8:58Relax the calves, down to the ankles.
9:14Bring your attention back to the breath.
9:38Just noticing the inhale and the exhale.
9:59Take this verse with you, "I sought the Lord, and He answered me.
10:09He delivered me from my fears." God, I know you're always with me.
10:29Thank you for all of your blessings.
10:34Help me to relax and let go in your presence.
10:41I trust your plan for my life.