Meditation

Meghan Matthews
Apr 21, 2020
5 min read

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

(Phil 4:8, emphasis mine)

How big are your “to-do” lists? Mine feel never-ending, even when I put in boundaries, my mind automatically finds loopholes: I read that the optimal number for a to-do list was 7, so I started writing out my list of 7… but then I thought, well, work needs 7, school needs 7, my relationships need 7, my personal time needs 7… all of a sudden I was up near 30 must-do’s a day and just as stressed as ever wondering why this optimal numbering system didn’t work for me. And where, I had to ask, in all this list-making, was God? Why was it that the first thing that got bumped was my time with Him (followed closely by my workout time)?

In a world where my value seems to be directly related to my busyness, I figured out that one of the most counter-cultural things to do is pause (and yes, I think that a life with Jesus should be counter-cultural, different, set-apart).

This is where meditation comes in.

I’ll admit that I was really intimidated by this practice. (like, REALLY intimidated) Everyone I know or have heard of who practices meditation regularly seems like some kind of super-person (and that ain’t me). Also, who has the time to just sit there? And how in the world was my brain going to stop tick-tick-ticking away long enough for me to feel refreshed, or relaxed or whatever I was supposed to feel?

What I learned is that meditation isn’t anything fancy (or superhuman)- it just means to intentionally reflect on something, to give that thing your undivided attention for a time. So while some may think that it’s New-Age-y, as Christians it’s really just a time when we block out all things except God;

It’s really a pure form of worship. And best of all it can be done anywhere at any time.

To be honest, I felt kind of stupid when I first started meditating. It felt like I was just sitting in a room alone looking at my bible. But I also felt committed to the process- to experiencing God. So I kept at it. Sometimes I focused on sensing and being in the Holy presence, sometimes I focused on a piece of scripture. Slowly (very slowly) it started to become a time that I looked forward to.

The benefits of meditation are immense, but they don’t always happen immediately. Below I’ve sorted the practice into things that will help in an immediate way and some that bear fruit over time (yeah- these will require practice and patience, but trust me if you’re willing to put the time in you will be changed).

How to actually meditate

Things to keep in mind:

Meditation doesn’t have to be lengthy to be beneficial. 1-3 minutes can have a huge impact on your day
If you’re anxious about meditating, set a timer, double-check it to make sure it’s working (heck, set 2 or 3 if it’ll help you) and trust that you’ll only have to sit there till you hear that ringer
If you have a super active mind, keep a pad of paper and a pen close by, jot down your thought and trust that now that it’s written down, you can action it later
This is not a time to petition God, during your meditation do your best to just be with God, instead of asking things of God (ok- straight up, you will forget about this one. Don’t freak out about it, when you realize you’ve slipped on to that train of thought, choose to refocus- get back on the train you meant to take)

Need help now? Immediate benefits

1. Breathwork = immediate calm or energization.

Calm: breathe in for 4 seconds through your nose, exhale for 6 seconds out of your mouth. Focus on breathing and counting (use a timer, clock or watch with a second counter). Repeat for 1-5 minutes and your parasympathetic nervous system will kick in slowing your heart rate and allowing you to relax)

Energizing: inhale for 6 seconds through your nose, exhale for 2 seconds out of your mouth. You’ll get more oxygen into your body and your alertness will spike!

For both of these- remember that the air in your lungs is a gift from God. We breathe because “he himself gives everyone life and breath and everything else.” (Acts 17: 25b)

2. Walking meditation

This could be a long term practice as well, but I think that when you need to immediately change your energy, refocus, or calm down, moving your body (usually away from your “usual” spot) is key.

Go outside, don’t put in a podcast or music, just walk. Notice that? It’s the world, it’s everything, and it’s all God’s handiwork. Enjoy it. It’s also a gift for you.

Looking for long-term gains? Sowing seeds for Future Fruit

1. Meditate on Scripture

Prepare yourself by choosing a comfortable and quiet place. Arrange your space, stretch, put on a cozy sweater and settle in. Intentionally place yourself in God’s presence and ask him to open our heart to his Word.

Choose a short section of scripture. Psalms are often very helpful for this practice, they aren’t a “story” so your mind doesn’t naturally skip ahead or try to figure out “what’s next.” I like 139, 77, 63, and 40 (if you’re looking for recommendations).

Read through your scripture slowly. Drink it in.

As you read a word or phrase may be sticky for you (meaning you keep thinking about it even when you were “supposed to” move on). It may feel more like the word or phrase “lights up”. Either way, when this happens, STOP and let it expand in your mind and heart. This word or phrase may be the message God has for you that day. Rest with it until you feel ready to move on.

Reflect on the meaning of the words in the context of God’s love (for you and the world).

Alternate Ideas:

Meditate on a confession of faith, the Nicene Creed, or the Apostles Creed.
If you are super social, ask the people in your life to recommend or give you scriptures. They can either be for you, or for the person who gives it to you. If the later, use the time to meditate on the words and ask God to reveal the truth of it to the person who needs it (this is kind of an intercessory-meditation, but it can have a huge impact, just make sure that it’s a sometimes option, and doesn’t become an every time one.)
Focus on the ways God has worked in your life (or the life of someone else). Shore up those memories, make them as big and as clear as possible so you can reflect back on them in times of trial.

Final Note: resting in God’s presence is also an amazing thing to do- and if you can manage it right away, then GET AFTER IT! I needed a long time to get good at that- I actually did a 3-month experiment with silence as a spiritual practice so you can look forward to a series on that soon! I personally think the kind of meditation outlined in this post is a bit easier since it gives you something specific to focus on. But, hey, you do you!

Resources:

Apps:

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