Psalm 1:2-3 says, “But his delight is in the law of the LORD; and in his law doth he meditate day and night. And he shall be like a tree planted by the rivers of water, that brings forth his fruit in his season; his leaf also shall not wither; and whatsoever he doeth shall prosper.” Blessed is the man that meditates in God’s Word. But what is meditation? Let’s get into God’s Word.
Meditate: Hebrew – Ponder; imagine; murmur; mutter; study; speak; Greek – Revolve in the mind; imagine; picture. So, by Biblical definition, meditation means we are to think on, ponder, imagine over and over, mutter, speak, utter the Word of God and the truth it contains. Like prayer, this should be done day and night (Josh 1:8, Ps 1:2), or “without ceasing.” However, like prayer, there is a time for the meditation closet – just like the prayer closet. A time set aside, wholly devoted to meditation. This could be a part of your prayer time, or a separate time.
Many Christians fear the word meditation, because it immediately conjures images of Hindu Gurus, Buddhist Monks, and New Agers. Therefore, they somehow think meditation is not Christian. They might think you are dabbling in the occult or crossing over to the dark side if you meditate. That is absolute foolishness. No less than 20 verses of Scripture contain the word meditate or meditation. We modern Western Evangelicals with our super busy lives and often superficial faith, miss out on the deeper Spiritual Christian life because we avoid meditation.
When should we meditate? Well, in one sense, we should do it all day - like prayer (Jos 1:8, Ps 1:2, 119:97, 1Thess5:17), but in particular, the Bible talks about evening meditation (Gen 24:63, Ps 119:148). I wouldn’t make it a law, but it’s practical. Meditating after all the daily duties are fulfilled is wisdom. Finishing off your day reflecting on God is the path to a good night’s rest and a good start to the next day.
With what should we meditate? Our mouth and our hearts (Psa 19:14, 49:3). Remember, meditation is picturing, imagining - which is done in the heart, and muttering, which is done with the mouth. You picture God and His Word, and you speak His Word.
On what should we meditate? 1. God’s Word (Psa 119:15, 23, 48, 78) 2. God’s Works
(Psa 77:12, 143:5) 3. God Himself (Psa 63:6, 104:34). Speak His word slowly, thinking on it; meditate on all creation, look up at the stars - the vastness; Think on the One Who spoke it all into existence, and holds it all in His hand.
What are the benefits of meditation? Profit, prosperity, success, longevity, great understanding and wisdom - just to name a few (Josh 1:8, Ps 1:1-3, 1Tim 4:15, Ps 119:99). So we see that meditation is a Biblical thing, a good thing, a blessed thing, a Christian thing. Don’t be scared away from meditation because some others use it in another way.
So, how do we meditate? Here are some practical steps you can take to help you start:
1. For your prayer time, turn off phones, computers, and tv. Lock your doors and pull blinds, etc. Most of us will find this task alone to be difficult – just do it!
2. Relax. There is nothing that can’t wait for 15 – 30 minutes, or more, if you make time. If something is really pressing on your mind, then write it down, and write the time you’ll take care of it – then forget it!
3. Sit in a straight backed chair, or lay on the floor with a cushion under your head. Take five deep breaths. Inhale for 5 seconds – hold them each for 5 seconds – and release them slowly for 5 seconds. (5 isn’t a magical number - 3, 4, 7 - whatever is comfortable.) You’ll find yourself feeling good just by doing this. Purposefully go through every muscle in your body and flex it, then relax it – until your whole body is relaxed. It will take several minutes just to relax when you first start out.
4. Once you are relaxed, start going through Scripture meditations (I will include some at the end). Say each one slowly. Ponder each one. Do not rush through it. Roll it over in your mind. See it fulfilled in yourself. If you catch your mind wandering, just bring it back to the Scripture meditation and keep going. Remember to breath deep and relax.
5. I would recommend doing this every day, but if you can’t, at least 3 times a week. Commit AT LEAST 15 minutes to doing this – preferably more. An out-of-control, wandering mind will take time to tame – but you can do it! Most of us do not even realize how undisciplined we are in our thoughts until we start trying to meditate. Just don’t get discouraged and quit. It is an exercise, and like all exercise, it is tough to do at first, but it yields positive results, and eventually you actually look forward to doing it! I firmly believe that once you start doing this, you will love it. It is good for you – spirit, soul, and body.
Thank You God: That I am Your child - Gal 3:26, That You love me - Rom 8:39, That You accept me - Eph 1:6, That You have blessed me - Eph 1:3, That You have saved me - Rom 10:9, That You have given me eternal life - 1Jn 5:11, That You have forgiven me - Col 2:13, That You have eternally redeemed me - Heb 9:12, That You have eternally perfected me - Heb10:14, That You have made me complete in Jesus - Col 2:10, That I can do all things through Christ - Phip 4:13, That I am more than a conqueror - Rom 8:37, That I am always caused to triumph - 2Cor 2:14, That I have the victory - 1Cor 15:57, That greater is He that is in me - 1Jn 4:4, That I am a world overcomer - 1Jn 5:4, That I am an heir of God - Rom 8:17, That You gave me the measure of faith - Rom 12:3, That You gave me Your power - 2Tim 1:7, That You gave me Your joy - Jud 1:24, That You gave me Your peace - Jn 14:27, That You made me righteous - Rom 5:19, That You gave me Your grace - Jn 1:16, That I was and am healed - Isa 53:5, 1Pt 2:24 That I surrounded with favor - Ps 5:12.