The practice of meditation has recently made the leap from alternative tradition to mainstream trend. Not only has it been scientifically shown to reduce anxiety, depression, fatigue and insomnia; but also improve mindfulness, cognitive function, emotional wellbeing, and physical health. There’s plenty of evidence to support these positive effects, and a plethora of resources easily accessible through apps, community groups and even Netflix.
Unfortunately for many Christians the word ‘meditation’ conjures imagery of a monk sitting silently, cross legged, palms upward, slowly reciting “ommmm”. Despite its popularity, thisconnotation with eastern religions causes Christians to approach mediation with apprehension, and is therefore hotly debated whether Christians should practice medication at all.
The Oxford dictionary describes meditation as “focusing one's mind for a period of time, in silence or with the aid of chanting”.Simply, meditation is the practice of a cognitive technique whereby you focus on a specific subject. The Merriam-webster dictionary states it is “for the purpose of reaching a heightened level of spiritual awareness”.However, meditation may also be used for symptomatic relief, relaxation, or simply be a by-product of intense concentration. Meditation may have spiritual origins butit does not always have a spiritual application.
Christians interested in meditation should consider not only the method of practice (e.g., silent contemplation, rhythmic breathing, use of mantra), but also its purpose and their underlying intentions.
Eastern mediation aims to empty the mind and focus on “the self within”, with personal enlightenment the end goal. This kind of self-focus could be construed as self-worship and does not align with biblical teaching and Christen values. However, this is not the only way to apply meditation.
Many Christians aren’t aware that the Bible encourages meditation,although of a very different kind. Biblical meditation fills the mind with scripture and biblical truth, with the aim of growing in relationship with Jesus and deepening our understanding of His Word.
· Psalm 1:1-2, “Blessed is the one who does not walk in step with the wicked or stand in the way that sinners take or sit in the company of mockers, but whose delight is in the law of the LORD, and who meditates on his law day and night.”
· Psalm 19:14 “Let the words of my mouth and the meditation of my heart be acceptable in your sight, O LORD, my rock and my redeemer”.
· Philippians 4:8, “Finally, brethren, whatever things are true, whatever things are noble, 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 praiseworthy—meditate on these things”.
The word ‘meditation’ in these scriptures is a translation of the Hebrew words “haghuth” and “sichah”which mean tomuse, commune, speak, complain and ponder. As opposedto emptying the mind, the scripture is instead telling us to fill our mind and mouth with the law, biblical truth, and God’s beauty.
A key element of meditation is prayer. Thessalonians 5:17 instructs us to “pray without ceasing”. One way to implement this scripture is by practicing a form of mediation called the Breath Prayer.
The Breath Prayer is a formulaic prayer that meditates on a chosen scripture whilst applying a breathing technique. The first half of verse is said, or thought, during a long gentle inhale, then the second half of the verse is delivered with the exhale.
A popular version of the Breath Prayer, known as The Jesus Prayer or Prayer of the Heart, uses verse Luke 18.13, reciting either the full scripture, an abbreviated version or simply the words “Lord” and “mercy”.
· [Inhale] “Lord Jesus Christ, Son of God.” [Exhale] “Have mercy on me, a sinner.”
· [Inhale] “Lord Jesus Christ.”[Exhale] “Have mercy on me.”
· [Inhale] “Lord”[Exhale] “Mercy”
This form of meditation can be easily practiced throughout the day and customised to incorporate scriptures and biblical truth that align with your spirit.
Here are a few examples:
· [Inhale] “Lord speak.” [Exhale] “I am listening.” (1 Samuel 3:9)
· [Inhale] “When I am afraid”. [Exhale] “I put my trust in you.” (Psalm 56:3)
· [Inhale] “You satisfy me with good things.” [Exhale] “I am renewed.” (Psalm 103:1-5)
Meditation in and of itself is not good or evil. It depends on how and why it is applied. Does it edify oneself or the glory and majesty of Christ? Is it for personal gain or an intimate relationship with God? Remember “Do not conform to the pattern of this world, but be transformed by the renewing of your mind” (Romans 12:2) “In all your ways submit to him and he will make your path straight” (Proverbs 3:6).