St Declan's College

Meditation Exercise

Meditation exercise with music link from Ms Collins
31-March-20
Meditation Exercise

Meditation Exercise

  • Read through the whole Handout before you begin

  • Read through Psalm 23:

The Lord is My Shepherd

I shall not want.

He makes me to lie down in green pastures,

He leads me beside quiet waters,

He restores my soul.

He guides me in paths of righteousness, for his name’s sake.

Even though I walk through the valley of the shadow of death,

I will fear no evil

For you are with me;

Your rod and your staff, they comfort me.

You prepare a table for me before the presence of my enemies

You anoint my head with oil;

My cup overflows.

Surely goodness and love will follow me all the days of my life,

And I will dwell in the house of the Lord forever

  • Pick some scene from The Lord is my Shepherd to focus on
  • Imagine yourself in that scene throughout the meditation exercise
  • Imagine yourself lying down on green grass and listening to quiet water lapping in and out
  • Lie down or sit
  • If sitting up,
    • Try to sit up straight and with good posture
    • Plant your feet firmly on the ground
    • Sit still
    • Don’t fidget
    • Put your hands down flat on your thighs
  • Close your eyes
  • Listen to the sounds around you
  • Breathe in slowly and deeply through your nose, for a count of 5
  • Breathe out slowly through your mouth, for a count of 5
  • Do a full body awareness exercise by tensing up the muscles in each part of your body for a slow count of 5, as you slowly breathe in
  • Then relax your muscles, for a count of 5, as you slowly breathe out
  • Start at the top of your body and work your way down slowly through your body to your toes
  • Begin by tensing up your forehead as your breathe in slowly for a count of 5, and then slowly breathe out for a count of 5
  • Now work your way down slowly through your body tensing and relaxing your muscles all the way down to your toes
  • Keep breathing in gently and breathing out gently
  • Continue to relax and remain in the scene you have imagined yourself to be in, throughout the meditation exercise, really feel the grass under body and listen to the quiet water lapping gently in and out
  • Breathe and Relax


Please Play the music above while meditating
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