What is your gut reaction to the word meditation? If you are like many people, you might envision a monk in a robe sitting on the floor chanting. Meditation is not simply a discipline of Eastern religions or a popular fad coinciding with yoga. The meditation we read about in the Bible is not the same as Eastern meditation. So what is the Bible referring to when it mentions meditation? What are the benefits of practicing meditation as a Christian? What would that look like in our lives?
The Bible has multiple examples of people using the act of meditation in a variety of circumstances. The Hebrew word most often translated as meditation is “hagah” which simply means to ponder, muse, meditate, or plot. People in scripture meditate to prosper (Joshua 1:8), to develop roots (Psalms 1:1-3), to appreciate wonders (Psalms 119:48, Psalms 1:2, Psalms 77:12, Psalms 143:5), to manage behavior (Isaiah 33:18), and to understand situations more clearly (Luke 2:19). People also used meditation during times of distress (Psalms 77:3), discouragement (Psalms 119:78), insomnia (Psalms 63:6, 119:48), and anxiety (Psalms 77,78). Conversely, the Bible provides us with examples of when meditation can be evil if we are focused, plotting, and musing over evil things (Psalms 38:2). God created people to ponder, muse, and meditate. The question is “Am I meditating on the right things the right way?”
What were all of these people doing during these examples of meditation? How can we begin to use God’s word, and follow these people of faith in their practice of meditation? We first have to be intentional in controlling our thoughts. 2 Corinthians 10:4-5 (ESV) states “For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. We destroy arguments and every lofty opinion raised against the knowledge of God, and take every
thought captive to obey Christ,” It takes effort to take our thoughts captive. Meditation is not about emptying the mind so that it is vacant. It is about intentionally filling our mind with the word of God and letting our thoughts echo the principles in His word. Whether we want to or not, our minds will be plotting or meditating on something. It is up to us to let go of our preoccupations so we can focus on God. We can train our minds in the same way we train our bodies. We can train our minds to be still so that we can fully explore the meaning of God’s word and make the appropriate tangents and associations.
Why meditate? Our society nurtures the tendency to do everything quickly. We place value on always being busy which often coincides with the feeling like time spent doing “nothing” is time wasted. The benefits of meditation are numerous, widely recognized, researched, and accepted in biological and psychological research. Meditation can help reduce stress, generate peace, develop perspective, assist with decision making, and even reduce heart/respiration rate and blood pressure. Meditation holds special benefits to the Christian. It can help renew our minds (Romans 12:1-2) to better develop and understand the mind of Christ. Meditation pleases the Lord. Psalms 104:34 (ESV) “May my meditation be pleasing to him, for I rejoice in the Lord.”
What does this type of Christian meditation look like in real life? Designate some time. Stretch, sit comfortably in a position you can sustain without effort or attention. Release your plans and agendas and ask God to help you focus on his word. Choose a verse or chapter of the Bible focusing on a message you need to plant deeply into your heart. Listen to the scripture. You may want to memorize a short part of the text to keep it clearly before you. Focus on the scripture as a whole and then in parts and when you become distracted, gently return your attention to your text. Start small at first then build on your success naturally. Meditate for 30 seconds to one minute and dwell on a short passage or simple phrase such as Proverbs 3:5a (ESV), “Trust in the Lord with all your heart.” Then gradually work up to 5-10 minutes as you become more comfortable. Are you looking for peace? Meditate on Isaiah 26:3-4. Are you anxious? Meditate on Psalms 77 or 78. Focus on God with all of your heart, soul, and mind (Matthew 22:37). Dwell on His promises (Psalms 119:148). It might surprise you what you will discover about yourself and about the power of the sword God has given us.
God is near to us. Clues to His presence can be found throughout the Bible, nature, and history. Christians want to feel His presence and understand His will, but we must intentionally stop and pay attention.
References: Spiritual Disciplines Handbook by Adele Ahlberg Calhoun; 2015
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