nightly wind down
A Well-Watered Garden
11 minutes · Audio access options are available in the app
Related Scripture: Isaiah 58:11 (recording quotes NLT). 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, "The Lord will guide you continually.
0:33You will be like a well-watered garden, like an ever-flowing spring." And again, "The Lord will guide you continually.
0:54You will be like a well-watered garden, like an ever-flowing spring." Now, let's relax the muscles.
1:17Start with the hands, letting go of the tension in the hands.
1:29Let the palms open and relax each finger.
1:37Let your grip relax.
1:46Let the arms relax and the joints release, the shoulders falling away from the ears.
2:09Feel the weight of the body.
2:18And now to the legs, relaxing and letting go.
2:32Allow the legs to be heavy.
2:43Allow the muscles to completely relax, almost like they're melting.
3:08Notice how the breath changes the way you feel.
3:29There is nowhere to go, nowhere to be.
3:35You are here.
3:41Everything is perfectly how it should be.
3:57Let your mind relax.
4:03You are safe.
4:31Notice any feelings that you're having in the body.
4:39Not judging, just noticing.
5:06Now, bring your attention to your breath.
5:25Notice how good it feels just to breathe.
5:48Allow your breath to make the body feel heavy.
6:02Let the body relax a little more into your bed.
6:27And on your next inhale, begin to count the breath.
6:38One on the inhale and two on the exhale.
6:49Three on the next inhale and four on the next exhale.
7:02Counting up to 10 and then starting over again.
7:40If you lose track of the breath, it's okay, just start over again counting from one.
8:15There's nowhere to go, nowhere to be.
8:22We're just here, counting the breath.
8:43On the next exhale, allow the breath to relax and become natural.
9:10Notice how the body is feeling.
9:15It might feel good or it might not.
9:20Either way, it's okay.
9:40There are no expectations.
9:49And now for a moment or two, let your mind relax.
10:10Take this verse with you, "The Lord will guide you continually.
10:18You will be like a well-watered garden, like an ever flowing spring." God, I know you're always with me.
10:42Thank you for all of your blessings.
10:47Help me to relax and let go in your presence.
10:54I trust your plan for my life.