Hello and welcome to Meditation Time.
My name is James Whitaker.
Today we will be spending time working on our breath and doing a visualization based on the well-known Bible verse,
Psalm 23,
Green Pastures.
I will be reading from the amplified version of the Bible.
We will ease our way into relaxation while spending time with God.
This meditation can be done sitting or lying down.
Do what is most comfortable for you.
Let's start with prayer.
Dear Heavenly Father,
Thank you for sharing your word with us through the Bible.
Thank you for all the verses that depict beautiful scenes.
Today we pray for your hand on us as we work our way into relaxation.
May your word paint beautiful images that calm us into each of our minds.
Calm our hearts,
Calm our minds,
And calm our breath.
In Jesus' name,
Amen.
Now we are going to deeply focus on our breath.
Start by being with your breath.
In and out.
Don't change anything yet.
Just focus on where you feel it and how it feels.
For instance,
Do you feel it on the space between your mouth and your nose if you are breathing through your nose?
Is the air cold or is the air warm?
Just settle into these thoughts.
Now we are going to take some time and make our breath more even and balanced.
Please follow along.
In through your nose,
Long and deep.
Out through your mouth,
Long and slow.
In through your nose,
Long and deep.
Out through your mouth,
Long and slow.
In through your nose,
Long and deep.
Out through your mouth,
Long and slow.
Gently close your eyes.
Out through your mouth,
Long and slow.
Gently close your eyes.
In through your nose,
Long and deep.
Out through your mouth,
Long and slow.
In through your nose,
Long and deep.
Out through your mouth,
Long and slow.
In through your nose,
Long and deep.
Out through your mouth,
Long and slow.
Let your breathing return to its normal rhythm.
If you find yourself distracted during the meditation,
You can return to this breath practice.
Let yourself settle a little more.
Feel your body on whatever surface you are on.
Keep your eyes closed and let images fill your mind as I read the scripture.
The music will continue for about five minutes,
Then I will close in prayer.
Psalm 23.
The Lord is my shepherd.
So I will say,
Psalm 23.
The Lord is my shepherd.
To feed,
To guide and to shield me,
I shall not want.
He lets me lie down in green pastures.
He leads me beside the still and quiet waters.
He refreshes and restores my soul and my life.
He leads me in the paths of righteousness for his name's sake.
Even though I walk through the sunless valley of the shadow of death,
I fear no evil,
For you are with me.
Your rod to protect and your blood to protect.
No evil,
For you are with me.
Your rod to protect and your staff to guide.
They comfort and console me.
You prepare a table before me in the presence of my enemies.
You have anointed and refreshed my head with oil.
My cup overflows.
Surely goodness and mercy and unfailing love shall follow me all the days of my life and I shall dwell forever throughout all my days in the house and in the presence of the Lord.
We may be byos as you you you you you you you you you you you you you you Let's slowly ease our way back Keep your eyes shut gently as we pray and then slowly open them afterwards.
Let's close in prayer.
Dear Heavenly Father,
Thank you for your patience.
Thank you for this time we were able to spend with you.
I pray that we can move forward from a place of calm as we go throughout our days.
In Jesus name,
Amen.
Have an amazing day.
God bless.
