Beyond Mindfulness: Exploring Christian Meditation
How are Christians supposed to meditate? And is this form of meditation distinctly different from what you so commonly hear about in pop culture or see in Eastern traditions?
No doubt, meditation is a cool and trendy thing right now. Every time you turn around there's another app for it! And people from all walks of life apply these principles as a way to relax, reduce stress, and find peace.
As a Christian, you may be curious about what type of meditation to practice and how to do it.
We dive more into meditation in this blog including:
What meditation is
Christian Meditation in History and Scripture
Similarities and differences in Christian meditation and other traditions
Benefits of this discipline
Practical tips on how to meditate
What is Meditation?
Meditation is a practice of cultivating mindfulness and inner peace that has developed over thousands of years. The process might include focused breathing, visualization, or mindful awareness.
Also, for many, it's a way of connecting to the divine. In Christianity, meditation can help you engage intimately with God and His Word.
When part of a spiritual practice, meditation may include seeking truth and revelation. However, this sometimes involves an ambiguous higher power or your own intuition. Not every meditation tradition sees God and the Bible as the source of truth, and this is where Christians need to walk with caution.
We'll dive more into the scriptural definition but first, let's look at the increasing popularity of meditation in culture.
Meditation for Mental Health & Wellbeing
Today, many people utilize simple guided meditations and breathing practices to reduce stress and improve overall well-being – for mental health, emotional health, and physical health.
According to the NCCIH, "The term “meditation” refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being."
One study found that between 2012 and 2017, the number of people who had participated in some form of meditation practice in the previous 12 months tripled from 4.1 percent to 14.2 percent.
Evidence clearly shows that meditating has benefits for mental and physical health. It has been shown to reduce stress, anxiety, and depression. Plus, it can help improve concentration and reduce blood pressure.
Common Types of Meditation
Research studies on meditation are a challenge because the concept can be defined in vastly different ways, from simple breathing exercises to transcendental meditation.
Health professionals have realized that many forms of meditation can help with reducing stress and negative emotions, and improving mental clarity and creativity.
Here are a few of the more common ways to meditate.
Breathing or Mindfulness
Mindfulness meditation focuses the mind on the sensation of breathing and the present moment. Sometimes, after a few deep breaths practitioners will focus on counting and lengthening inhales and exhales. Even when the mind wanders, meditators are encouraged to observe thoughts and feelings without judgment or trying to control them.
Visualization or Guided Imagery
After settling the mind and breath, guided meditation walks you through a mental image or scenario. This involves engaging all senses to create the most vivid picture possible. Many apps and audio resources exist to walk people through guided meditations and often have a specific theme like cultivating gratitude or relaxation.
Mantra Meditation
This practice involves silently repeating a single word or phrase to focus the mind and allow it to settle into a deeper state. By reciting an affirmation or sacred mantra (in Eastern meditation traditions) practitioners are able to access deeper levels of stillness as the mind remains quiet and focused.
In Christian meditation or contemplative prayer traditions, this can involve reciting a Bible verse or short prayer.
Meditative Movement
Disciplines like yoga, tai chi, or qigong involve flowing, intentional movement. These practices combine physical activity with focused breathing to achieve inner peace and relaxation. While moving the body practitioners can bring attention to the sensations of the breath and stay present and connected to their bodies.
Body Scan or Progressive Relaxation
This type of meditation involves sequentially tensing and releasing different parts of the body to release physical tension. After tense/release cycles you might move on to visualizing relaxation from head to toe in order to encourage complete mental and physical release.
Christian Meditation in History and Scripture
Christians are often hesitant about whether meditation will steer them in the wrong direction. But the Bible instructs us to meditate on God’s Word, deeds, character, and law.
"May these words of my mouth and this meditation of my heart be pleasing in your sight, LORD, my Rock and my Redeemer." (Psalm 19:14)
When Christians meditate, they aren't trying to empty their minds or access truth from a source other than God.
Meditation is scriptural. The Bible references this term at least 23 times, and many of the passages are in the book of Psalms.
Traditions of Christian Meditation and Contemplation
To reiterate: in Christian meditation, the focus is on God, not self.
This spiritual discipline has been practiced for centuries and is often associated with monastic traditions and contemplative leaders like Ignatius of Loyola, Teresa of Avila, Francis de Sales, John of the Cross, and Thomas Merton.
In times past, and in various Christian streams, you might hear the word contemplation. This concept is closely related to and incorporates meditation.
The definition of contemplate includes to
look thoughtfully for a long time at
think profoundly and at length
Contemplative Christian practice focuses on cultivating:
awareness of God's presence
the inner path of faith to seek a deep connection and communion with God
practices like meditation, solitude, fasting, and other common spiritual disciplines
In the Christian faith, a standard list of spiritual disciplines or practices would include:
Bible reading
Prayer
Worship
Service
Silence and solitude
Journaling
Meditation
Giving
Although Christians may be aware of these disciplines, most of us lead busy lives and tend to focus on only a few. Be encouraged that these practices can help you grow and ignite your faith in new ways!
Before we get into the practicalities of how to meditate, let's look at some of the Hebrew words and passages mentioning meditation in the Bible.
Biblical Meditation and Definitions
The first biblical mention of meditation occurs in Genesis, with Isaac the son of Abraham.
"And Isaac went out to meditate in the field at the eventide: and he lifted up his eyes, and saw, and, behold, the camels were coming." Genesis 24:64
The Hebrew word śûaḥ (Strong's H7742) is only used in this one verse in the Old Testament. Its meaning includes to meditate, muse, commune, speak, and complain.
This picture of Isaac walking in the field in the evening and communing with God is reminiscent of Genesis 3:8 when Adam and Eve "heard the voice of the LORD God walking in the garden in the cool of the day."
Christian meditation should lead to greater intimacy with the Lord: walking and communing with Him.
The Hebrew word hāḡâ (Strong's H1897) occurs 25 times. It's not only translated as meditate, but also as mutter, proclaim, plot, ponder, tell, and more.
This definition includes to murmur (in pleasure or anger); by implication, to ponder; imagine, meditate, mourn, mutter, roar, speak, study, talk, utter.
Finally, in the New Testament we have the Greek word promeletaō (Strong's G4304), which means to meditate beforehand, and meletaō (Strong's G3191). In this second case, the meaning includes to care for, practice, ponder, and revolve in the mind.
Here are two examples from the New Testament
"Settle it therefore in your hearts, not to meditate before what ye shall answer" Luke 24:14 KJV
"Meditate upon these things; give thyself wholly to them; that thy profiting may appear to all." 1 Timothy 4:15 KJV
Meditation in God's Word
Interested in more scripture to guide you as you meditate? Here are more verses.
Similarities and Differences in Christian Meditation
Christian meditation is centered on God and His Word. Rather than emptying or disconnecting the mind, Christian meditation involves an active focus and reflection.
As Christians meditate, they are led by the Holy Spirit and see their meditations as an opportunity to focus on the presence of God and commune with their heavenly Father. He is the source of truth, wisdom, and revelation.
In addition, the Bible and prayer are intrinsically connected to Christian meditation. This inner journey goes beyond a focus on breath, mindfulness, or clearing thoughts; it's about a deep communion and connection with God.
Definitions of Christian Meditation
In Spiritual Disciplines for the Christian Life, Donald Whitney says,
"let's define meditation as deep thinking on the truths and spiritual realities revealed in Scripture for the purposes of understanding, application, and prayer."
Another definition, from Teresa of Avila defines meditation in the following way:
"By meditation I mean prolonged reasoning with the understanding, in this way. We begin by thinking of the favor which God bestowed upon us by giving us His only Son; and we do not stop there but proceed to consider the mysteries of His whole glorious life."
Christian vs Secular or Eastern Meditation: 3 Major Differences
Some Christians are afraid to meditate because it might lead to opening doors to the demonic or demonic affliction. Or, they're concerned about confusing and unintentionally drawing in practices from eastern religions.
The more real danger is probably becoming too internally focused and prioritizing ego and self-knowledge over humility, godliness, and trust in God.
But never fear! With the right approach, you can ensure you meditate according to biblical guidelines. Also, be sure to study scripture and theology for a firm foundation that will help you discern truth more accurately.
Here are three major differences between secular and Christian meditation to be aware of.
1. Focus
You could also call this "theistic orientation." Christian meditation is centered around a personal relationship with God and relying on the Lord as the source of all truth.
On the other hand, Eastern or secular meditation often focuses on self-discovery or achieving a state of inner peace, with or without a specific religious or spiritual framework.
Christian meditation involves engaging with God through prayer, contemplation of Scripture, and seeking divine guidance. Throughout the process, the focus and source of truth is the Lord.
2. Source
Another significant difference is the emphasis on a scriptural foundation. Christian meditation is rooted in the teachings of Jesus Christ and the Bible, while secular or Eastern meditation can come from a variety of sources, including Buddhism, Hinduism, or general mindfulness practices.
Christians often use Bible verses or prayers as focal points for contemplative prayer and reflection. The Word of God serves as a guiding source of inspiration and spiritual nourishment during the meditation practice. Christians will also rely on the Holy Spirit to lead the process vs an "intuition or inner knowing" as you may find in other practices.
Popular meditations you find in podcasts, apps, or online may draw from various techniques, mantras, or philosophies without specific reliance on religious texts.
3. Purpose
The general purpose of meditation might be to make yourself better, but the Christian tradition is about connecting to God, because only through Jesus Christ are we made whole!
The purpose behind Christian meditation is ultimately to draw closer to God, hear His voice, and live a more fulfilling life according to His will.
Both approaches to meditation can improve one's mental or physical health, reduce stress, and enhance overall well-being. However, a practice influenced by eastern meditation may have a different definition of God, approach to spiritual life, and see purposes and end goals differently.
Christian meditation is a means of expressing gratitude, seeking guidance, and surrendering one's thoughts and concerns to God. This prayerful aspect distinguishes Christian meditation as a form of communication with the divine rather than solely an individual introspective experience.
Benefits of Christian Meditation
You must eat to live, but food can only help your body if it's properly digested and absorbed. A similar principle applies to studying the Word of God. We can easily go through the motions without allowing God's Word to actually penetrate our hearts and lives.
Biblical meditation is key to engaging with Scripture, digesting deeper meaning, and praying with power.
The benefits of meditating include
Gaining spiritual nourishment
Developing a closer relationship with God
Understanding Scripture more deeply
Acquiring wisdom about how to live
Experiencing peace of mind, joy, and hope
Adding power to your prayer life
Cultivating stillness and focus
Practical Tips to Start Meditating
Now let's move on to the practicality of how to meditate as a Christian. We see in Jesus' life that He regularly got away to spend time alone with His heavenly Father. We should do the same!
Here are some tips on how to meditate as a spiritual discipline.
Intention: If you want to make this a new habit for your time with God, be clear in your heart and mind. Meditating is closely linked to prayer and Bible reading, but it's also distinctly different.
Location: It can be anywhere—even in your car in the middle of a busy day! Nature is amazing for the soul also. But you simply want a quiet place where you won't be distracted or interrupted.
Invitation: Pray and ask the Holy Spirit to lead and guide you during your meditation time.
Breathing: Our breath is powerful and can help us to stay present and focused. Start by simply noticing your breath. Then, you can work on sustaining a deeper inhale and exhale.
Focus: Using a Bible verse or prayer as your focal point will ensure that you're grounded in scripture. Choose something that speaks to your heart and mind in the moment.
Compassion: You may get frustrated when your thoughts wander (which they inevitably do). Instead of beating yourself up, give yourself grace and compassion. Acknowledge your thoughts without judging them.
Listen: When we pray, we often do all the talking. When we meditate, we open your ears to hear what the Lord has to say.
Gratitude: You can start and/or end your session by thanking God and acknowledging the blessings in your life.
Meditation can be a powerful tool for deepening our relationship with God and becoming more attentive to His voice. With these tips, you can get started on your journey!
Be sure to start small, with short periods of time, and gradually increase the length of time you spend meditating.
Common Problems When You Start Meditating
With all these incredible spiritual and mental health benefits, why don't more people meditate regularly? Well, meditation is simple but not easy!
Our minds are used to being constantly preoccupied. That might be with our own thoughts or the demands of work and family. We can also easily go through our entire day with input from radio, podcasts, TV, YouTube videos, and other sources constantly filling our heads.
If you choose to meditate, the silence can be a bit overwhelming at first!
Here are three common problems people often encounter when they try to meditate:
1. Difficulty focusing
One of the biggest challenges for many people when starting to meditate is learning how to quiet their minds and focus on the present moment.
It can be tough to let go of distracting thoughts and worries, especially at first, and this can make it difficult to get into a meditative state. You might leave some sessions feeling like you didn't find peace but found frustration instead. Don't be discouraged!
2. Finding time
Another common issue is finding the time to sit still. Many people feel like they are too busy or have too many other responsibilities to take even just a few minutes to meditate every day. Remember you can meditate for free and do it anytime, anywhere.
3. Unrealistic expectations
Finally, some people may struggle with unrealistic expectations about what meditation can do for them. They may expect to experience instant results or immediately clear their minds. Like any skill, you'll find you can meditate more comfortably with practice and experience. Give it some time!
What Should You Meditate On?
In Spiritual Disciplines for the Christian Life, Whitney notes four major objects to meditate on that are cited in Scripture
God's Word - Joshua 1:8, Psalm 119:15, Psalm 119:23
God's Creation - Psalm 143:5
God's Providence (or works) - Psalm 77:12, Psalm 143:5
God's Character - Psalm 63:6, Psalm 145:5
You might initially use this framework when choosing a passage of scripture or thoughtful intention for your prayer and meditation time.
In Conclusion
At the end of the day, this is all a quest to love God with all our hearts, souls, minds, and strength. Jesus said this was the greatest commandment! As we learn to be still in His presence, embrace silence, and contemplate His character and ways, it will lead to greater maturity and sense of peace. So don't get discouraged if you slip up or feel like you're not doing it "right". Instead, trust the Lord in the process!
