Despite the stigmas attached to practice of meditation, it does not exclusively belong to any religion. Moreover, Buddhists, Hindus, and Christians all meditate, but not in the same way and not with the same intention. Common examples of meditation are breath prayers, soaking prayers, lectio divina or even praying the rosary. Meditation is also used interchangably with contemplative prayer, which is common amongst evangelical circles (Anglican, Catholic, Episcopal, etc.).
Meditation In Scripture
Additionally, there is a rich history of meditation in traditional Christian writings from Saint John of the Cross, Saint Teresa of Avila, Thomas Merton, and even the Desert Fathers. Isaac (the son of Abraham) was born in 1,901 B.C. (that’s approximately 3,912 years ago) and he is first mention of meditation in scripture.
Genesis 24:63 ESV
And Isaac went out to meditate in the field toward evening. And he lifted up his eyes and saw, and behold, there were camels coming.
The Hebrew word for meditate in Genesis 24:63 is suach, which is derived from siach. The basic meaning of the verb in this context is to rehearse, repent, or go over a matter in one's mind. In Psalm 77:6, siach is used to convey a moment when the writer was too troubled to speak and processing through reflection.
Psalm 77: 3-8 ESV
I remembered you, God, and I groaned; I meditated, and my spirit grew faint. You kept my eyes from closing; I was too troubled to speak. I thought about the former days, the years of long ago; I remembered my songs in the night. My heart meditated and my spirit asked: “Will the Lord reject forever? Will he never show his favor again? Has his unfailing love vanished forever? Has his promise failed for all time.
Psalm 77:12 ESV
I will consider all your works and meditate (hagah) on all your mighty deeds.
Throughout Psalm 119, meditation embodies the practice of silent reflection on God's word. Below are a few examples:
Psalm 119:15 ESV
I meditate on your precepts and consider your ways.
Psalm 119:23 ESV
Though rulers sit together and slander me, your servant will meditate (siach) on your decrees.
Psalm 119:48 ESV
I reach out for your commands, which I love, that I may meditate on your decrees.
The Hebrew word hagah is also translated as to meditate, groan, moan or growl. This is a noisy meditation, which is vastly different from the word siach. This introduces a concept that meditation can be loud, like growling lions and moaning doves. In Isaiah 31:4, the prophet Isaiah compares meditation to a lion growling over it's pray to convey that when we are hyper-focused, nothing can distract us. Additionally, in Isaiah 38:14, the prophet describes meditation as a practice that is expressed orally.
Isaiah 31:4 ESV
For thus the Lord said to me, "As a lion or a young lion growls (mediates: yeh-h'geh) over his prey, and when a band of shepherds is called out against him, he is not terrified by their shouting or daunted at their noise, so the Lord of hosts will come down to fight on Mount Zion and on its hill".
Isaiah 38:14 ESV
Like a swallow or a crane I chirp; I moan (meditate: eh-h'geh) like a dove. My eyes are weary with looking upward. O Lord, I am oppressed; be my pledge of safety!
Defining Meditation
Dr. Vinod D. Deshmukh, a retired neurologist, describes meditation as, "an art of being serene and alert in the present moment, instead of constantly struggling to change or to become". When we pray spiritual warfare prayers, we are engaging with the Father to act on our behalf to bring out change. However, in meditation, we surrender to the stillness of what is. Whether we are sitting in the valley or the mountain top, we meditate from the space that we are in seeking the Father's heart. It's a unique place of intimacy that has the potential to unlock mystery and wonder.
Christian Meditation for Beginners
Find a quiet location away from any distractions. The fewer distractions there are, the less you likely you are to be pulled into something rather than just listening to God. I would advise creating a sacred space to meditate. In other words, a space of intimacy dedicated to worship.
You can learn more about creating sacred spaces by listening to an episode from The Hey Sis Podcast entitled “Creating Sacred Spaces"
Remember, the goal is intimacy, not warfare. Many prefer to go on a walk to meditate. I advocate for stillness, but if walking brings you peace, it may be perfect expression for meditation.
Find a meditation app (or Youtube video) that provide guided meditations. If you are just beginning, start with 2-5 minute meditations, then work your way up to 15 minutes.
Abide App
Soul Space
Glorify App
Use Guided Meditations with scriptures that are familiar. It will help you feel more comfortable and provide a foundation for this type of prayer. I suggest downloading my 4 Part Guided Meditation Series entitled “Surrendering In The Midst of Trouble”. This meditation is perfect for beginners.
Meditation is intentionally slow paced to help you focus. You will find over time that meditation will calm your body, slows your heart rate, and cultivate discipline in the area of communication with God. If you feel tension in your body while meditating, don’t ignore it. Let the Holy Spirit guide you to the physical and spiritual areas that need to addressed.
Don't focus on the time, focus on him. God delights in spending time with you. Fully engage and immerse yourself in the experience.
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