Meditation: Cultivating Inner Peace

It was my first experience at a Christian School. I was teaching English to my seventh grade class, and it was time for vocabulary. One of the words was meditation. To show my students how to use this word I wrote a sentence on the board and read it aloud: “we should meditate on God’s words daily.” A little boy with big brown saucer eyes looked at me as if I had said a bad word and corrected me saying, Christians are not supposed to meditate.

According to God’s words, we are to meditate constantly and consistently (Joshua 1:8 and Psalm 1:3). Without going through a discourse on meditation and its meaning, I would like to simply use this definition, which hopefully prevents all the biblical scholars or theologians from coming out. The Oxford Dictionary defines the word meditation as the ability to think deeply or focus one’s mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation.  Though meditating for, some of us, may not mean quieting ourselves or the sounds around us, it should also include it.  For God also commands us to be still before him (Psalm 46:10).

Here are some ways to be still and to meditate on God’s words:

Find a place of quietude

1. If you are flexible, you can use the tailor style of sitting. The spine should be lengthened– erect but relaxed. Place your hands on your thighs, palms down or up and open. Close your eyes and mouth.  Breathe through your nose. Your breathing should be as natural as a baby’s.

Your scripture of peace:

 
But those who live following the Spirit are thinking about the things the Spirit wants them to do. If people’s thinking is controlled by the sinful self, there is death. But if their thinking is controlled by the Spirit, there is life and peace (Romans 8:5-6 New Century Version).

2. Sit on the edge of a sturdy chair. Feet should be flat on the ground. Spine lengthened but relaxed. Place hands on the thighs, palms down. Close eyes and mouth. Breathe through your nose.

Your scripture of peace:

Do not worry about anything but pray and ask God for everything you need, always giving thanks. And God’s peace, which is so great we cannot understand it, will keep your hearts and minds in Christ Jesus (Philippians 4:6-7 New Century Version).

3. Lie on the floor in a supine position. Legs should be stretched out; feet should be slightly placed apart. Rest your head on a pillow. Make sure you are comfortable. Feel your legs and torso supported by the floor. Your hands should be on your abdomen and feel the rhythm and fall of your breath.

Your scripture of peace:

I go to bed and sleep in peace, because, Lord, only you keep me safe (Psalm 4:8).

Tips:
It’s a good idea to memorize your scriptures first or at least be able to paraphrase them before meditating. The focus is broken when you try to read the scripture and mentally speak them to yourself the same time.

Begin with one minute a day until you have worked yourself up to at least 30 minutes.Repeat the scriptures, hear them echo in your mind and allow them to digest into your spirit.