Meditating On the things of God

Why Meditate

Here are several reasons that the Bible teaches to meditate on God, His words, and His ways, using the New Heart English Bible (NHEB):

  1. Meditating on God's Law:

    • Joshua 1:8: "This scroll of the Law shall not depart from your mouth, but you shall meditate on it day and night, that you may observe to do according to all that is written in it: for then you shall make your way prosperous, and then you shall have good success."

    • Psalm 1:2: "But his delight is in the LORD's Law; on his Law he meditates day and night."

  2. Remembering God's Works:

    • Psalm 77:11-12: "I will call to remembrance the LORD's deeds; for I will remember your wonders of old. I will also meditate on all your work, and consider your doings."

  3. Meditating on God's Precepts and Ways:

    • Psalm 119:15: "I will meditate on your precepts, and consider your ways."

    • Psalm 119:27: "Let me understand the teaching of your precepts! Then I will meditate on your wondrous works."

  4. Meditating on God's Promises:

    • Psalm 119:148: "My eyes stay open through the night watches, that I might meditate on your word."

  5. Reflecting on God's Character and Deeds:

    • Psalm 63:6: "When I remember you on my bed, and think about you in the night watches."

    • Psalm 145:5: "Of the glorious majesty of your honor, of your wondrous works, I will meditate."

  6. Meditation Leading to Understanding and Wisdom:

    • Psalm 49:3: "My mouth will speak words of wisdom. My heart shall utter understanding."

    • Psalm 119:99: "I have more understanding than all my teachers, for your testimonies are my meditation."

  7. Focusing on Noble and Praiseworthy Things:

    • Philippians 4:8: "Finally, brothers, whatever things are true, whatever things are honorable, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report; if there is any virtue, and if there is anything worthy of praise, think about these things."

How to Meditate

Find a Quiet and Comfortable Space

To begin meditating, it is essential to find a quiet and comfortable space where you won't be disturbed. This could be a dedicated room in your home, a quiet corner in your office, or even a peaceful spot in a park. The key is to choose a location where you feel safe and relaxed.

Ensure that the space is free from distractions such as loud noises, bright lights, or interruptions from other people. You might want to use a cushion or chair to sit on, ensuring that your posture is comfortable and supportive. The environment you choose sets the tone for your meditation practice, so take the time to create a serene and inviting atmosphere.

Set a Time Limit

When you're new to meditation, it's helpful to set a time limit for your practice. Starting with just 5 to 10 minutes can be a manageable way to build the habit without feeling overwhelmed. As you become more comfortable with the practice, you can gradually increase the duration to 20, 30, or even 60 minutes.

Using a timer can help you stay focused without constantly checking the clock. Many meditation apps offer built-in timers with gentle chimes to signal the end of your session. Setting a time limit helps create a sense of structure and commitment, making it easier to integrate meditation into your daily routine.

Focus on Your Breath

One of the simplest and most effective ways to meditate is to focus on your breath. Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. Then, allow your breathing to return to its natural rhythm.

Pay attention to the sensation of the breath as it enters and leaves your nostrils, or the rise and fall of your chest or abdomen. If your mind starts to wander, gently bring your focus back to your breath. This practice of returning to the breath helps to anchor your attention and cultivate mindfulness.

Practice Mindfulness

Mindfulness is the practice of being fully present and aware of the current moment without judgment. During meditation, you can cultivate mindfulness by paying attention to your thoughts, emotions, and physical sensations as they arise.

Instead of trying to suppress or ignore these experiences, observe them with curiosity and acceptance. This non-judgmental awareness helps to create a sense of inner peace and clarity. Over time, practicing mindfulness during meditation can enhance your ability to stay present and focused in everyday life.

Experiment with Different Techniques

There are many different meditation techniques, and it's important to find the one that works best for you. Further below are several you can try.

Create a Routine

Consistency is key to developing a successful meditation practice. Try to meditate at the same time each day, whether it's in the morning, during a lunch break, or before bed. Creating a routine helps to establish meditation as a regular part of your daily life.

You might find it helpful to pair meditation with another daily habit, such as brushing your teeth or drinking your morning coffee. By integrating meditation into your existing routine, it becomes easier to maintain the practice over the long term.

Be Patient and Kind to Yourself

Meditation is a skill that takes time and practice to develop. It's normal to experience challenges such as a wandering mind, restlessness, or frustration. Be patient and kind to yourself as you navigate these obstacles.

Remember that there is no "right" or "wrong" way to meditate, and each session is an opportunity to learn and grow. Celebrate your progress, no matter how small, and approach your practice with a sense of curiosity and openness.

Reflect on Your Experience

After each meditation session, take a few moments to reflect on your experience. Notice how you feel physically, emotionally, and mentally. You might want to keep a meditation journal to record your observations and insights.

Reflecting on your practice can help you identify patterns, track your progress, and deepen your understanding of meditation. It also provides an opportunity to acknowledge the benefits you're experiencing, which can motivate you to continue your practice.

Simple Meditation Techniques for Beginners

Meditation is a way of taking time out from everything else going on in life and in the busy world around us to focus on something else. Try some of these techniques as a way to stop all the business around you and in your thoughts, and then as if you had walked into a place where you can take a moment to focus on whatever you choose, go ahead and just take some moments in that place of focus.

Meditation Example

let's say I want to meditate on how amazing it is that God loves me. I may find it helpful to use a technique like mindful breathing described below to knock on the door to enter into a time of focus, meditation. I find a place where I know I can take some time for this. I decide I have 5 minutes for this occasion and set a timer so I don't have to think about the clock. The technique may help me slow down all my other thoughts because I'm taking effort in placing my attention on something on purpose, like my breathing. Next I may say a simple prayer like, "Heavenly Father, I want to take a few minutes and spend time thinking about Your amazing love You have for me." Now I simply think about what I had chosen to in the time I have until my timer goes off. I know I like to close my time of meditation with a short prayer and then I'm done.

8 Simple Techniques you can try

Meditation can be a powerful tool for reducing stress, increasing focus, and enhancing overall well-being by reminding yourself about God, His ways and what He wants you to be focused on through the day. If you're new to meditation, starting with simple techniques can make the practice more approachable and enjoyable. Here are several entry type of meditation techniques that are perfect for beginners:

  1. Mindful Breathing: Focus on your breath as it flows in and out. Pay attention to the sensation of the air entering your nostrils, filling your lungs, and then leaving your body. This technique helps anchor your mind in the present moment.

  2. Body Scan: Lie down or sit comfortably and mentally scan your body from head to toe. Notice any areas of tension or discomfort and consciously relax those muscles. This practice promotes relaxation and body awareness.

  3. Guided Meditation: Use a guided meditation app or recording to lead you through a meditation session. This can be especially helpful for beginners who may find it challenging to meditate on their own.

  4. Loving-Kindness Meditation: Focus on cultivating feelings of compassion and love towards yourself and others.

  5. Walking Meditation: Take a slow, mindful walk, paying attention to the sensations of your feet touching the ground, the movement of your body, and your surroundings. This practice combines physical activity with mindfulness.

  6. Visualization: Close your eyes and imagine a peaceful scene, such as a beach or a forest. Engage all your senses to make the visualization as vivid as possible. This technique can help reduce stress and promote relaxation.

  7. Progressive Muscle Relaxation: Tense and then relax different muscle groups in your body, starting from your toes and working your way up to your head. This practice can help release physical tension and promote relaxation.

  8. Gratitude Meditation: Spend a few minutes focusing on the things you are grateful for. This practice can shift your mindset to a more positive and appreciative state.