We are bombarded with distraction every day: busyness, stress, social media, and an abundance of information. Our minds are a torrent of thoughts. A meditation practice can help us train our minds to move beyond the superficial noise and practice inner contemplation. I have often felt that one reason I don’t hear the still small voice of God is that I am not quiet long enough to listen.
The Bible mentions meditation more than 50 times. The Hebrew words for meditation meant listening to God’s words, reflecting on His work, reviewing what He has done. Meditation is a practice of hearing God’s voice so that we can obey His words. We live in a physical world and many times we forget that we live in a spiritual world as well. Meditation is taking time to connect with the Divine and enjoy communion with Him. Jesus frequently drew away from the crowds to spend time in prayer and meditation.
Other Important Benefits
- It improves your ability to focus your attention and concentrate.
- With meditation you build willpower. Willpower is depleted but you can boost it with a mediation practice. Learn more about boosting your willpower here.
- It gives you a significant immune system boost as it decreases stress. It teaches you to relax and decreases anxiety.
- Mind-body practices can actually turn on the healthy expressions of many genes and turn off the unhealthy expression of genes.
- Meditation gives you practice living in the moment instead of with past events and future worries.
- You get practice noticing urges but not responding to them. You don’t have to respond to every irritation. This is a valuable life skill.
How do I create a meditation practice?
The key is to commit to the practice. We get good at it by doing it. Simply stated, we learn meditation by meditating. Put it on your calendar daily. Over time it will be a habit that you don’t have to think about it. You will just do it. Download my free weekly habit tracker printable at the bottom of this post.
Start small and be consistent. Keep it simple.
Establish a regular time to do it. Tie it to another routine to remind you to do it in the beginning. I am building a habit of doing it as part of my morning routine. After my alarm goes off I get up and take care of pets and get a big glass of water. I spend time studying my Bible and then I go into my workout room for my meditation and prayer time.
The purpose of meditation is not to get good at meditation. The purpose is to impact the rest of your day. It can help you to feel more grounded, centered, and conscientious. It can reduce anxiety and improve your memory. That sets you up for a day of feeling and being awesome!
Find Your Space
Ideally you will set up a place to meditate that is somewhat quiet and free of distractions. It doesn’t have to be completely silent but away from television and other noisy distractors. Another great place to meditate is outside, in nature.
In reality you can meditate anywhere, any time. Susanna Wesley was the mother of well-known hymn writer Charles Wesley and John the founder of the Methodist church. She had 19 children (10 survived into adulthood) and there was no place or time for quiet solitude. So she developed a practice of pulling her apron over her head to spend time in prayer and meditation. Her children knew that when she was in this posture she was not to be disturbed.
Sit in a position of comfort but not slouched. Sit straight – on the floor or in a chair but sit up straight and tall. Your posture affects your mental state.
You can also practice meditation on your knees. Some days I get out my yoga mat and assume the position of Child’s Pose. It is comfortable to maintain and conveys a sense of surrender.
Take deep rhythmic breaths (example: inhale for 6, hold for 2, exhale for 7). This helps to clear the mind and quiet the noise. Pay attention only to your breathing. Do this for a cycle of 5 repetitions.
When the mind drifts, bring it back. Your mind will wander. This is not about turning off your brain; it’s just about bringing it back when it does. In the normal course of our days we are bombarded with thoughts. It’s natural that it will return to this pattern. Observe that you drifted and bring your mind back to the task at hand. This practice is like doing repetitions in an exercise program. You get better and better at it as you practice.
As you meditate you will notice multiple irritations. Train your mind not to respond to every irritation or urge. This is fantastic training for your mind. Itchy nose? Buzzing fly? Urge to open your eyes? Work on increasing the amount of time that you can notice the irritation and not respond to it.
Different types of meditation
There are many ways to meditate but here are some common versions:
Meditate on the Scripture
Ponder it in your heart. Imagine yourself in the “scene.” Use your senses. Imagine how it would have felt listening to Jesus’ words as He taught the Beatitudes. What does it sound like, what would it feel like to sit on a grassy hill with thousands of others who had come to hear this teacher? Are there any particular smells? What hope do you feel as you sit there listening and realizing that this man could truly be the Messiah? Let the verses take root in your heart.
This is a type of meditation that gives you space to be still and center your mind. Allow God to commune with you. Give Him your concerns and surrender to whatever He has for you. Release the things that are burdening you. He knows our needs but He still wants to hear about them from you. Philippians 4: 8 says, “…let your requests be known to God.”
Meditate on Creation
If you are meditating outside or have a view of the outside, really look at nature. Be in wonder of what God has created. Ask God what He is saying through His creation.