nightly wind down
Through Fire and Water
11 minutes · Audio access options are available in the app
Related Scripture: Isaiah 43:2a (recording quotes ERV). 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 get started by taking a moment just to be thankful for all the blessings in life.
0:16And when you're ready, let your eyes close like the sun sets.
0:30Take a moment to consider this verse in prayer.
0:38"When you have troubles, I am with you.
0:43When you cross rivers, you will not be hurt.
0:48When you walk through fire, you will not be burned." And again, "When you have troubles, I am with you.
1:09When you cross rivers, you will not be hurt.
1:15When you walk through fire, you will not be burned." Now, bring your attention to the breath.
1:48Let's take some nice deep breaths.
2:05Make them feel easy and effortless.
2:14In through the nose and out through the mouth.
2:26Feeling life enter your body as you breathe in.
2:40Inhale.
2:43Feel how the body expands.
2:47Then, slowly exhale, releasing tension as you go.
3:10Feel the air as it travels in through the nose and feel the body fall with each exhale.
3:51With each breath, allow the chest and shoulders to soften and relax.
4:25Notice how the body feels.
4:37Allow your breath to soften and release the tension in your body.
5:05Just relaxing and releasing.
5:28There's no way to do this wrong.
5:32The breath breathes itself.
5:58Now, bring your awareness to the feeling of the body.
6:06Maybe there's some muscle tightness or stress lingering in the body.
6:15Slowly begin to let those muscles relax and release.
6:32Give yourself permission to let go of today.
6:40What is done, is done.
6:46All you have is this moment.
7:07Take a few nice deep breaths.
7:19Allow your breathing to relax the mind.
7:28Feel the body become heavier.
7:41Sinking into your bed, letting go of all that stress in the body and the mind.
8:08Inhale, feel the chest rise.
8:15And exhale, feel the chest fall.
8:29Let the breath find a natural rhythm.
8:47Begin to notice the sounds in the room.
8:54Not resisting the sounds, just accepting them as they are.
9:03You're just the observer.
9:21If the thoughts take you away, remember, that's okay.
9:28There's no way to do this wrong.
9:36When it feels comfortable, bring your awareness back to the sounds.
9:57And for a moment or two, effortlessly allow your awareness to rest.
10:20Take this verse with you, "I stand silently to listen for the one I love, waiting as long as it takes for the Lord to rescue me." God, I know
10:47you'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.