Monday, July 20, 2015

Psalm 23 Meditation

Scriptural Autogenic Relaxation Based On Psalm 23

Allow the Word of God to bring your body & mind into a deep relaxed & stress free state. 


This week, I'd like to share a brief meditation based on Psalm 23, which we heard at Mass this past Sunday.

To hear the audio version of this self-guided mediation, and others like it, please check out my Autogenic Scriptural Relaxation CD!

Autogenic Scriptural Relaxation: Psalm 23 Meditation 


The following Autogenic Scriptural Relaxation is based on Psalm 23 - "The Lord is my shepherd; there is nothing I shall want."

Find a quiet place where you will not be disturbed. Sit or lay down. Once in position, close your eyes and let your body relax. Now, take 3 deep breaths in -breathing in as long as you can. As you do this, bring in the Holy Spirit for a moment, and then slowly release. As you breathe out, let go of all your anxieties and tensions. Take a second deep breath, as you hold it in call to mind all worries and anxieties. Now breathe them out releasing all your worries handing your troubles over to God. Do this one more time. For the next few moments, you will be at peace -safe in the comforting arms of the Good Shepherd...

The LORD is my shepherd; I shall not want. 
In verdant pastures he gives me repose; 
beside restful waters he leads me; 
he refreshes my soul.

Now imagine yourself lying out in the sun of a verdant pasture lush with green grass. You hear the sound of the water streaming beside you. You are there with the Good Shepherd. And as you lay on ground you feel at one with yourself, the earth, and our Lord.

Feel the warmth of the sun on your face, your arms, and your legs. As you lay there, imagine the Good Shepherd kneeling down next to you. He places His hands on your forehead. He is able to release any pain and tension you feel in them, and able to calm and still your racing thoughts. Imagine His hands on your forward embracing you and holding you. Your head feels warm, feel it sinking into the earth.

Now notice the Good Shepherd placing His hands on yours -they become warm and soft by His touch. Feel your hands begin to stretch out and rest as they sink deep into the verdant pasture.

And now your arms become warm and heavy as they too begin to rest. The Good Shepherd is giving you repose; He is allowing you to rest for awhile...

He guides me in right paths
for his name’s sake. 
Even though I walk in the dark valley 
I fear no evil; for you are at my side 
with your rod and your staff 
that give me courage.

Now imagine, Jesus -the Good Shepherd, going down to your feet and holding them in the palms of His hands. As He embraces them, you feel warmth as the heaviness and tension in your feet release. Take solace that He will continue to guide your feet in the right path.

And He lays His hands on your knees, like the Good Shepherd that bound the broken legs of His sheep, He binds yours -taking away the aches and pains. In your knees you feel the warmth of comfort and release, as your legs begin to sink into the ground...

You spread the table before me 
in the sight of my foes; 
you anoint my head with oil; 
my cup overflows.

Imagine your whole body now being blessed by the Lord. As He does this your entire body feels at peace, allowing you to rest deeply. Your body is still warm from His comforting touch. You feel safe as it sinks deeply into the verdant pasture...

Only goodness and kindness follow me 
all the days of my life; 
and I shall dwell in the house of the LORD 
for years to come.

Not only is your entire body relaxed, resting, and at peace, but your mind is filled with goodness, gratitude, and kindness -all of which will remain with you...

The Lord is my shepherd; there is nothing I shall want. 

Finally, imagine the the Good Shepherd anointing your forehead with oil. Gently with His thumb his rubs the warm oil into your forehead; you are His anointed one, you are His beloved one.

As He continues to spread the oil across your forehead, you feel it's warmth, and you are able to take in his blessing; you are able to feel the goodness and kindness of the Good Shepherd that is with you now and all the days of your life.

Rest for a moment now in the anointing.

As you come to the end of this moment of relaxation, you once more feel your whole body relaxed. All your tensions have been released from your hands to your toes, from your back to your head, you are in perfect rest in the verdant pasture.

You feel the warmth of the son on your face, and the warmth of the anointing deep within you.

You breathe in a long deep breath, holding it for a moment before release it out.

Slowly take in another deep breath - as you do, smell the anointing of the chrism He has place on your forehead. Now breathe out slowly.

Finally, take in one last deep breath -all the way in through your nose, filling your lungs. Hold it in for a moment, before you release.

Now repeat with me...

The Lord is my shepherd; there is nothing I shall want. 
The Lord is my shepherd; there is nothing I shall want. 
The Lord is my shepherd; there is nothing I shall want. 

Slowly open your eyes and begin to awaken your body. As you move forward in your day, know only goodness and kindness will follow this and all the days of your life!

I hope that you enjoyed this meditation. If you'd like to listen to more guided meditations like this, please check out my Autogenic Scriptural Relaxation CD.

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