Music I would like to welcome you to Music from the Heart of Zion,
A 20-minute meditation set to the healing sounds of music inspired by nature.
As you listen,
I would like to invite you to come with me in your imagination to a place where we can relax the body and calm the mind,
A place within.
Music Music Now,
Close your eyes.
Imagine that we are in a secluded canyon just before the dawn.
Music In the early hours of the morning,
All is still.
The world is fresh,
And it is a time of infinite possibilities.
Music Music Music Music Music Music Music Music Let's take three deep cleansing breaths.
Breathe in through your nose,
Filling your lungs.
Hold and exhale slowly.
Again,
Breathe in,
Fill your lungs,
Hold and slowly exhale.
One more time,
Breathe in,
Hold and slowly let out all the air.
Music Now we're going to begin our relaxation.
This is done simply by bringing your attention to each part of the body in turn.
Begin by placing your feet flat on the floor.
Focus on the bottoms of your feet.
You may begin to notice a tingling sensation,
A feeling of lightness,
Heaviness,
Or possibly something entirely different.
It doesn't matter whatever it is,
This will become your own special feeling,
Which means relaxation to you.
Bringing your attention up from your feet,
Focus now on your calves,
The backs of your knees,
The back of your thighs,
Your hips,
Settling comfortably into the chair.
Starting at the base of your spine,
Bring your attention gradually up the spine,
Vertebrae by vertebrae,
Relaxing and releasing the muscles of your back.
Music Now,
Bring your attention to your shoulders,
Your shoulder blades,
The base of your neck,
The back of your neck,
Back of the head,
And the top of the head.
Right eyebrow,
Left eyebrow,
Your eyes,
Cheeks,
Mouth,
And drop your jaw,
Letting it go slack.
Don't hold on,
Let any tension you feel just fall away.
Now your throat,
Dropping your shoulders,
The rib cage,
Abdomen,
Front of the thighs,
The shins,
And the tops of your feet.
Your whole body is now completely relaxed.
Music Now,
Bring your attention to your shoulders,
Your shoulders,
And the back of your neck,
The back of your thighs,
And the top of your head.
Music Music Music Music Music From your imaginary place in the canyon,
I want you to look up at towering red sandstone cliffs that surround you.
In your mind's eye,
Transport yourself up to the top of those cliffs,
And there,
Hidden from view from down below,
You will see the emerald pools.
A magnificent waterfall,
A hundred feet high,
Cascading over stones that were carved by the forces of wind,
Water,
And time throughout the ages.
Step behind the waterfall.
Imagine the clean,
Clear water gently washing over your head.
Wash away the doubt.
Wash away the fear,
Anger,
Or any other emotions that you may have been harboring.
Music Let it all go.
Music Music Music Music We're going to leave the emerald pools now.
And as we do,
Gaze down again to the canyon below.
This time,
Imagine a beautiful meadow.
Three deer are grazing in the tall grasses.
Seated in a circle,
As they do in nature,
They protect one another,
And in this way,
Keep watch against any possible intruders.
Imagine the three deer nodding their heads in silent agreement,
A communication of peace,
Protection,
And trust.
Now,
Think of the important people in your life.
People to whom you would like to extend your love.
Picture them in a circle around you now.
And as you radiate your love out to them,
Their love comes back to you.
Music Music Music Music Music You have just created your own sanctuary.
A place within yourself where you can go anytime,
Whenever you need to feel refreshed,
Revitalized,
And centered.
Now you are ready to have fun and to go accomplish all you set out to do today.
When you are ready,
Open your eyes.
Music Music
