When someone talks about meditation, do you ever think of eastern religions and more modern practices - that have nothing to do with your Christian upbringing? So think again: the Bible quotes the word "meditation" at least 20 times, always as a strategy to bring the faithful closer to God. The purpose of these sessions is always to draw closer to the Lord, rather than emptying the mind (as in Buddhism, for example). So, follow the steps in this article and learn to meditate using the Holy Word or other materials!
Steps
Method 1 of 3: Planning Your Meditation Session
Step 1. Choose a time of day when you will be alone
You need to choose a time when you can focus on God's Word without getting distracted. This gets a little complicated for those who live with other people, but there is always a solution. For example: try meditating before your relatives wake up or after they go to sleep.
- If you can't meditate when everyone else is asleep or out of the house, say something like "Guys, I'm going to pray and read the Bible for about 15 minutes. Does anyone need anything first?"
- Keep away all other distractions. For example: put your phone on silent mode and turn off the TV.
Step 2. Meditate at the same time every day
It will be easier to get into the habit if you set aside a fixed time to meditate. For example: do this right after waking up, before going to sleep or even during lunch break.
- Set your phone to wake up at the right time every day.
- You may have to experiment a little before figuring out the best time to meditate, but don't worry.
Step 3. Adopt a comfortable meditation position
Although many people meditate sitting cross-legged, there is no single acceptable position for the activity. You can sit on a cushion on the floor, in a chair or even in bed, as long as you are comfortable and able to get closer to God.
Just don't lie down in bed! You will be sleepy and unfocused
Step 4. Choose themes for meditation sessions, such as Bible verses
Generally, Christian meditation is based on a verse or passage from the Bible. If you prefer, write this passage on a card or sheet of paper and use it for practice-or read the Word as normal. See more options:
- Dedicate yourself to specific devotions each day.
- Choose a passage from the Bible and read until it makes more sense in your head. When in doubt, start with Psalms, Proverbs or one of the Gospels (Matthew, Mark, Luke and John).
- Meditate using material other than the Bible (as long as God is in focus). For example, you can reflect on God's blessings in your life.
- You can meditate even sitting on the grass in the backyard or in a quieter square!
Method 2 of 3: Meditating on God's Word
Step 1. Start by meditating for five to ten minutes at a time
If you are new to Christian meditation, start with shorter sessions. Always focus on God's Word and gradually increase this time.
- You may be more focused if you have a specific time in mind.
- Set the cell phone to wake up at the end of the session.
Step 2. Study the session verse or theme carefully
If you choose a passage from the Bible, read it carefully at least two or three times. Reflect on the message behind the passage, both broadly and in relation to your life.
- For example, you can meditate on Hebrews 13:8, which says "Jesus Christ is the same yesterday, today, and forever." Then think about what this might have meant for the early Christians, beyond what it indicates in their journey with the Lord.
- If you decide to meditate on God's natural beauty, choose a spot with a pleasant view or hold a delicate flower or leaf in your hand during sessions.
Step 3. Focus on filling the mind, not emptying it
As stated earlier, Christian meditation preaches the opposite of most other types (which encourage the practitioner to let go of all thoughts): it preaches total and impartial concentration on God.
- If you find yourself starting to "travel", reread the passage from the Bible or think again about the topic you chose for the session.
- Don't worry: this tactic seems difficult at first, but it gets easier over time.
Step 4. Write in a journal if you have difficulty concentrating
Make it a habit to describe your thoughts in a journal if you notice that you are in the habit of rambling during meditation. Read and reread the verse or passage from the Bible you have chosen; then write down the message you were able to extract from these passages, as well as what they mean in your life.
Also start writing in your journal what you thought at the end of the meditation session
Step 5. Make meditation sessions more personal
Look for ways to link your meditation experience with real life. For example, if you're studying a parable, think about how the metaphor in this story might apply to a situation in your past or present; if you are meditating with nature, think about the complexity of your body and what a miracle it is to be alive. In general, try to incorporate these reflections into your daily life.
- For example, if you read Psalm 56:3, which says, "But when I am afraid, I will trust you," think of a situation in which you were afraid. Then imagine God bringing peace and comfort to your heart.
- You can even put yourself in a Bible story. For example, if you are reading about Jesus' miracle of multiplication, imagine the smell of loaves and the taste of fish.
Step 6. End the meditation with prayer
Meditating is different from praying: in that practice, you have to reflect on God's Word; in this one, you should talk to Him. However, you can incorporate both strategies and get even closer to the Lord.
For example, pray saying (or thinking) "Lord, thank You for continuing to bless me with Your wisdom. I ask you to help me find ways to share Your love with others today. Amen."
Method 3 of 3: Using Meditation Resources
Step 1. Use a Bible study guide
If you don't have time to look up Bible verses or passages every day, buy a study guide at a bookstore. This type of guide provides interesting guidelines, tips, and exercises for studying God's Word. Read the passage assigned to each session and meditate on it right away.
Just don't forget that study guides are not sacred, unlike the Bible itself. It's okay if your interpretation of a particular verse is different from what the material is
Step 2. Read a daily devotional at the beginning of the meditation session
Daily devotionals are also a great resource for those looking for new verses every day. They are based on short verses or passages - and usually come with a short note to help interpret the message. Read them normally before starting to meditate and reflect on their meaning.
- Choose a devotional that suits your style. For example: you can read devotionals made for teenagers, adults, parents, children or even professionals in certain areas, etc.
- You can even subscribe to email devotional lists!
Step 3. Use a guided meditation app
Try downloading a guided meditation app from your smartphone's webshop. Use it to find a verse or passage from the Bible with each new session. Many apps also include timers and even a soundtrack!
- Some apps are more aimed at those who want to dedicate themselves more to the spiritual side, while others are designed to combat stress.
- Browse popular app options in your device's webshop.
Step 4. Ask your acquaintances for interesting verses
If you prefer to meditate more independently but still need topic ideas, talk to other Christians and ask for directions. Ask if they can recommend specific excerpts for meditation sessions. Afterwards, let us know what you thought of the experience and see if there are more tips!