nightly wind down
A Moment of Rest
11 minutes · Audio access options are available in the app
Related Scripture: Matthew 11:30b (recording quotes MSG). 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.
0:01Begin by getting comfortable, and when you're ready, allow your eyes to slowly close.
0:20As your body begins to relax, allow your awareness to rest with this verse and prayer.
0:32"Keep company with me, and you'll learn to live freely and lightly." And again, "Keep company with me, and you'll learn to live freely and lightly." When it feels natural,
1:10begin releasing the tension in your hands, shoulders, and neck.
1:24Let go of that stress.
1:34Release your anxieties and worries to God.
1:47Let go of your grip on control.
2:02Take a big, deep breath in.
2:14Release your stress.
2:20Let go of your frustrations.
2:30Let it all go on the exhale.
2:43We aren't holding onto the thoughts.
2:47We're just letting them release.
3:06Now bring your awareness to the way the body feels.
3:24Allow yourself to sink into your chair or your bed.
3:34Let the body relax and release.
3:52When it feels comfortable, bring your attention to the heart.
4:04Feel the heart beat.
4:12Just noticing it.
4:27Allow that natural rhythm and stillness to relax the body.
4:46Just notice the way that you feel.
4:52Not trying to change it.
4:56Just accepting it the way that it is.
5:21Bring your attention to the way the breath feels.
5:29Let it settle into a natural rhythm.
5:41Effortless and natural.
5:53Notice how good it feels to just breathe.
6:17With each exhale, let the body feel heavier and heavier.
6:38Begin to allow the muscles to release and unlock.
6:52Feel the effects of gravity on the body, letting gravity pull the body down into the bed or the chair.
7:16Now, gently bring your attention to your feelings or emotions.
7:35Just noticing the feelings that you brought with you today, not engaging with those emotions, remembering that we can leave those feelings right where they are.
8:12The day is done.
8:16Allow God to handle what you cannot.
8:35The thoughts may begin to bubble up, and that's okay.
8:44Just notice the thoughts, and then let them be.
9:04Rest into that deeper sense of calm that can only be found in God's love.
9:22You're inviting God to bring calm over your body, to bring peace into your spirit.
9:43Resting into your true nature, a child of God.
10:05Take this verse with you.
10:09Keep company with me, and you'll learn to live freely and lightly.
10:26God, I know you're always with me.
10:33Thank you for all of your blessings.
10:38Help me to relax and let go in your presence.
10:45I trust your plan for my life.