nightly wind down
Don't Be Troubled
11 minutes · Audio access options are available in the app
Related Scripture: John 14:1 (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.
0:01Go ahead and get comfortable in your position, really allowing the body to relax.
0:16And when you're ready, allow your eyes to slowly close.
0:29Let your mind rest with this verse and prayer.
0:37Jesus said, "Don't be troubled.
0:41Trust in God and trust in me." And again, Jesus said, "Don't be troubled.
0:58Trust in God and trust in me." Now, slowly begin to relax and allow the body to open.
1:38Consciously start to relax and turn off the muscles.
1:55Start with the muscles in the feet.
2:00Allow the feet to turn out and relax at the ankles.
2:18Letting the hips soften.
2:24The knees are relaxing.
2:38The stomach begins to let go.
2:47Softening the shoulders.
2:55Allowing the head to relax and become heavy at the neck.
3:15Allow the chest and back to open.
3:24Allow the body to settle.
3:49Just noticing how the body feels.
4:13Feeling the gravity of the body and how it pushes you down into the bed.
4:46And when it feels comfortable, allow your awareness to rest.
5:16Now, bring your attention to the breath.
5:40Let's take some nice deep breaths.
6:06Make them feel easy and effortless.
6:14In through the nose and out through the mouth.
6:32Feeling life enter your body as you breathe in.
6:49Inhale, feel how the body expands, then slowly exhale, releasing tension as you go.
7:26Feel the air as it travels in through the nose and feel the body fall with each exhale.
8:08With each breath, allow the chest and shoulders to soften and relax.
8:41Notice how the body feels.
8:53Allow your breath to soften and release the tension in your body.
9:21Just relaxing and releasing.
9:44There's no way to do this wrong.
9:49The breath breathes itself.
10:07Take this verse with you.
10:11Jesus said, "Don't be troubled.
10:15Trust in God and trust in me." God, I know you're always with me.
10:36Thank you for all of your blessings.
10:41Help me to relax and let go in your presence.
10:48I trust your plan for my life.