nightly wind down
Give Him Your Burdens
10 minutes · Audio access options are available in the app
Related Scripture: Psalm 55:22a (recording quotes TLB). 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 allowing the body to relax.
0:10And when you're ready, let your eyes close like the sun sets.
0:22Let your awareness rest with this verse and prayer, "Give your burdens to the Lord, He will carry them." And again, "Give your burdens to the Lord, He will carry
0:51them." When it feels natural, begin releasing the tension in your hands, shoulders, and neck.
1:22Let go of that stress.
1:32Release your anxieties and worries to God.
1:45Let go of your grip on control.
2:00Take a big, deep breath in.
2:12Release your stress.
2:18Let go of your frustrations.
2:28Let it all go on the exhale.
2:41We aren't holding onto the thoughts, we're just letting them release.
3:04Now bring your awareness to the way the body feels.
3:22Allow yourself to sink into your chair or your bed.
3:32Let the body relax and release.
3:50When it feels comfortable, bring your attention to the heart.
4:02Feel the heart beat.
4:10Just noticing it.
4:25Allow that natural rhythm and stillness to relax the body.
4:44Just notice the way that you feel.
4:51Not trying to change it.
4:54Just accepting it the way that it is.
5:13Gently, bring your awareness to the feeling of the body.
5:28Just noticing any sensations in the body.
5:49Maybe it's the air on the skin or the weight of the body in the bed.
6:17Follow your breath and notice how it changes the body.
6:27The inhales expanding the body, and the exhales relaxing the body.
6:54Follow it as it comes in through the nose and goes back out through the mouth.
7:17It's natural and effortless.
7:22Your body knows how to relax.
7:45You're simply unearthing the calm that was already there.
8:09Begin to feel the space around the body.
8:19Notice it with a subtle sense of gratitude and acceptance.
8:35Try not to resist anything.
8:40You're just revealing the peace that's already present in your heart.
9:10Let go of your worries.
9:15This is a safe place of love and deep rest.
9:24Allow your mind to find refuge in God.
9:44Take this verse with you.
9:48Give your burdens to the Lord.
9:52He will carry them.
10:04God, I know you're always with me.
10:11Thank you for all of your blessings.
10:16Help me to relax and let go in your presence.
10:23I trust your plan for my life.