nightly wind down
Protected From Harm
11 minutes · Audio access options are available in the app
Related Scripture: Jeremiah 15:20b (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 begin by consciously turning off the body.
0:10And when you're ready, allow your eyes to slowly close, like the sun sets.
0:22Calmly, bring your awareness to rest with this verse and prayer: They will not conquer you, for I am with you to protect and rescue you.
0:44Again, they will not conquer you, for I am with you to protect you and rescue you.
1:04Now bring your attention to the way the body feels.
1:18Notice your breath.
1:28Allow the inhales to expand the body.
1:37Notice how the exhales make you feel.
1:54Feel the body relax and become heavier.
2:15Relax the corners of the eyes.
2:31Soften the forehead down the front of the face.
2:54Allow the neck to relax and the shoulders to fall away from the ears.
3:15Relax the temples.
3:28Feel the weight of the body so the arms become heavy.
3:44The legs are becoming heavy.
3:55Feel the bones become heavy.
4:20Letting the breath become natural.
4:37Allow the whole body to soften and release.
5:08Notice how good it feels just to breathe.
5:18Allow your breath to make the body feel heavy.
5:35Let the body relax a little more into your bed.
5:51And on your next inhale, begin to count the breath.
6:01One on the inhale.
6:02Two on the inhale.
6:02Three on the inhale.
6:02Four on the inhale.
6:02Five on the inhale.
6:02Six on the inhale.
6:02Seven on the inhale.
6:02Eight on the inhale.
6:02Nine on the inhale.
6:02Ten on the inhale.
6:06...
6:06and two on the exhale, three on the next inhale, and four on the next exhale.
6:25Counting up to 10, and then starting over again.
7:16If you lose track of the breath, it's okay.
7:22Just start over again counting from one.
8:03There's nowhere to go, nowhere to be.
8:09We're just here, counting the breath.
8:30On the next exhale, allow the breath to relax and become natural.
8:57Notice how the body is feeling.
9:02It might feel good or it might not.
9:08Either way, it's okay.
9:32There are no expectations.
9:41And now for a moment or two, let your mind relax.
10:03Take this verse with you, "They will not conquer you, for I am with you to protect you and rescue you." God, I know you're always with me.
10:31Thank you for all of your blessings.
10:36Help me to relax and let go in your presence.
10:43I trust your plan for my life.