nightly wind down
When Overwhelmed
11 minutes · Audio access options are available in the app
Related Scripture: Psalm 142:3a (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.
0:02Begin by getting comfortable and allowing your body to relax.
0:14As you begin to feel your body releasing, allow your eyes to slowly close.
0:29Let your awareness rest with this verse and prayer.
0:37When I am overwhelmed, you alone know the way I should turn.
0:51And again, when I am overwhelmed, you alone know the way I should turn.
1:11Gently bring your awareness to the feeling of the body.
1:25Just noticing any sensations in the body.
1:41Maybe it's the air on the skin or the weight of the body in the bed.
2:02Follow your breath and notice how it changes the body.
2:13The inhale's expanding the body, and the exhale's relaxing the body.
2:36Follow it as it comes in through the nose and goes back out through the mouth.
2:57It's natural and effortless.
3:02Your body knows how to relax.
3:25You're simply unearthing the calm that was already there.
3:47Begin to feel the space around the body.
3:57Notice it with a subtle sense of gratitude and acceptance.
4:13Try not to resist anything.
4:18You're just revealing the peace that's already present in your heart.
4:48Let go of your worries.
4:52This is a safe place of love and deep rest.
5:01Allow your mind to find refuge in God.
5:39Now, let's relax the muscles.
5:45Start with the hands, letting go of the tension in the hands.
5:56Let the palms open and relax each finger.
6:05...
6:05let your grip relax.
6:14Let the arms relax and the joints release, the shoulders falling away from the ears.
6:37Feel the weight of the body.
6:46And now to the legs.
6:51Relaxing and letting go.
7:00Allow the legs to be heavy.
7:11Allow the muscles to completely relax, almost like they're melting.
7:34If you need a deep breath, take it.
7:40Keep it easy and natural.
7:50Notice how the breath changes the way you feel.
8:01There is nowhere to go, nowhere to be.
8:07You are here.
8:13Everything is perfectly how it should be.
8:25Let your mind relax.
8:30You are safe.
8:41Notice any feelings that you're having in the body.
8:49Not judging.
8:52Just noticing.
9:08Allow yourself to release those feelings of tightness and tension.
9:41And now, for a moment or two, let go of any focus.
9:51Just allow yourself to be.
10:09Take this verse with you.
10:12When I am overwhelmed, you alone know the way I should turn.
10:29God, I know you're always with me.
10:35Thank you for all of your blessings.
10:40Help me to relax and let go in your presence.
10:47I trust your plan for my life.