Godly Meditation: How To Meditate As A Christian.

In a recent post about living in the moment, I promised to dive into the topic of Christian meditation, to explain how believers can tap into that powerful stress-busting tool in a way that not only glorifies our heavenly Father, but that will also bring us closer to Him.

First, there are a couple of issues I need to get out of the way.

Contemplative prayer vs. meditation.

If you’re familiar with contemplative prayer, you may be wondering if that might not be the same thing as Christian meditation. Though the two practices have similarities, there is one distinction between them that makes them two separate things. That is, in contemplative prayer, you purposely bring up thoughts and memories, namely, thoughts revolving around Scripture, and memories of your recent attitude and behavior.

In meditation, you attempt to keep all thoughts and memories away, save for the one word or thought you may need at the beginning to help keep your mind focused on the present moment.

Brain chemicals vs. the presence of God.

Another issue everyone else seems to ignore, but is truly critical to understand, is that just because you feel good, doesn’t mean that you’ve entered the presence of God. Or, as non-Christians might state it, entered into “Nirvana,” or, “connected with Spirit.”

I’m going to delve much deeper into this problem in a later post. For now, understand that meditation raises serotonin levels and can even cause a release of endorphins. Serotonin is the chemical which, when released in the brain, brings on the emotion of happiness. Endorphins are the chemicals that are released when you’re experiencing great fun, or laughing heartily. Most people mistake this release of “feel-good” chemicals as profound joy, taking it as proof that they’ve entered into God’s presence.

This is not true. As I pointed out toward the end of my article on living in the moment, when you are completely aware of your present state, you automatically step into God’s presence, whether you feel any emotion or not.

All right. Those two issues dealt with, here’s how meditation works for the believer.

Meditation for people of the Judeo-Christian faith.

I’m sure you can guess the first step: set apart five minutes when you can be alone, and find a quiet place to spend that five minutes. As the meditation process becomes easier, you can increase the time as you feel it is right to do so, but start out with just five minutes.

Most people will want to sit, but you can just as easily meditate while standing. I don’t recommend lying down, as you’re likely to go to sleep before you get very far into your meditation.

The next step is to choose, for lack of a better word, a mantra. As a person of faith, choose a word or phrase that will keep your mind focused on the Lord. Mostly, I use, “Thank You.” You might choose a short verse, or part of a verse, from the Bible that also serves as a short prayer. “Praise the Lord,” or, “Holy are You,” are a couple of examples.

Or you could use the Jesus Prayer, which originated from the Orthodox church. You may have heard it before; it goes like this: “Lord Jesus Christ, Son of God, have mercy on me, a sinner.” You would breath in as you think the first phrase, breathe out on the second, then in, then out as you think, “a sinner.”

Now, you’re ready to begin. The third step is to close your eyes…or not. I sometimes find that I have to fend off a lot more wayward thoughts when my eyes are closed than when they are open. I don’t know why; that’s just the way my brain works on occasion. The first few times you try meditating, spend a few minutes with your eyes open, then a few minutes with your eyes closed, and see which way is less distracting for you.

This fourth step will be helpful to most beginners. Once you get used to meditation and become less distracted, it won’t be necessary. That step is to focus on one of your hands or one of your feet for a couple of minutes. As you repeat the mantra silently inside your head, place all your attention on whichever hand or foot you have selected. Be aware of it. Is it warm or cool? How does it feel against the surface it’s resting on? This kind of awareness is the beginning of living in the moment. It also serves to keep all other thoughts at bay.

The fifth and final step is to sit – or stand – still, repeating the mantra in your head as you focus on what’s going on right now, around you. Hear the hum of the dishwasher or the ticking of the clock. Feel the beating of your heart inside your chest. Can you hear it pushing blood past your ears? What odors or aromas linger in the air? How does your body feel?

As you attempt to be aware of the present moment, thoughts and feelings will begin to rise up. A conversation you had with a co-worker. The next thing on your to-do list. Worry over an upcoming project or loved one. Did you remember to buy bread when you went grocery shopping? Where did you put your keys? If only you hadn’t dated so-and-so when you were in high school.

And now, the real work of meditation begins. As each thought comes, you simply observe it. While you observe it, imagine yourself stepping backwards away from it, and into the arms of your loving Creator, protecting arms that enfold you and act as a shield between you and the thought. As long as the thought hovers, continue to do this mental stepping back. Because you keep your mind closed against the thought, it will eventually fall away, enabling you to resume your focus on the moment. When the next thought floats by, repeat the process. Sometimes, and emotion will come along for the ride. Step back from the emotion in the same way you’ve been stepping back from the thoughts.

The end result of meditation.

If you consistently, preferably daily, spend time in meditation that centers on God, you will begin to experience several wonderful benefits.

**1. You’ll be less stressed and, if you suffer from anxiety or other emotion-based mental issues, experience a lessening of symptoms.

**2. Your relationship with God will deepen.

**3. You will find it increasingly easier to keep your mind in the present as you go about your day. Because of this…

**4. You will have better clarity of mind. And…

**5. You will be better tuned in to your intuition, which really is that still, small voice of God most believers fail to hear. In addition…

**6. Living more in the moment will make you a calmer, wiser, and gentler person, which will greatly improve your relationships.

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I hope this article has convinced you that meditation for people of faith is a wonderful practice to implement. Peace to you, and may blessing abound in every area of your life.