How to Meditate

Welcome to the next generation of meditation!  As a Christian, you will find there are several ways to enter the Kingdom of God and rest in His presence.  What is important is you find the way that works best for you.  It is recommended you practice for at least 15 minutes, 20 minutes is better, and 30 minutes is best.  This allows the mind and body to settle down so you can experience stillness and peace.

The instructions below offer support for those who are beginners, intermediates, and advanced students.   If you feel you would benefit from additional training, please reach out to the organization associated with the type of meditation that resonates with you.

If you find it challenging to stay motivated by practicing alone, consider a group. The Christian Meditation Center offers online group sessions with trained facilitators.  The sessions will support your desire to spend time with God.  The Christian meditation sessions are free and anyone trained is welcome to join!  Please register to receive the Zoom link.

 

Christian Meditation 

When we pray, we are communicating with God.  Christian meditation is the other side of the conversation, it provides us with the opportunity to receive from Him.  If we want to deepen any of  our relationships, we need to listen as well as talk.

  1. Sit up straight, shoulders back, chest area open, resting your hands comfortably in your lap.
  2. Pray The Lord’s Prayer.
  3. Your attitude should be one of gratitude towards life. Lift a prayer of gratitude and thankfulness for all God has provided for you.
  4. Pray from your heart and invite God to open your heart and soul to do His will. Surrender your will to His love and care, so He can make you more like Him.
  5. To move to resting in Him, we stop talking to Him and remain at our heart center in quietness and stillness.  It is important to linger for a while; ideally 20 minutes or more.  If you find your attention has strayed, gently return to your heart center, and linger some more.
  6. If you find it difficult to remain at your heart center, focus on breathing, the breath moving in and out of your lungs, for several minutes. Stay alert and relaxed.
  7. You should have an open, attentiveness during the meditation. This will help you move into the present moment.
  8. Then move your focus on your heart for several minutes. Feel like a child, feel your heart light and full of love. Let go of any thoughts, emotions or images and just unwind.
  9. Then go back to focusing on your breathing. If your attention draws you back to your mind, just gently return to your breathing. You can also use a word to help you stay focused on your breath. Sandy Zimmerman breathes in YAH and breathes out WEH. When you feel ready, return to your heart center.
  10. To go deeper into the center of your being, silently say the word, Deeper. Remain in the silence and stillness within.
  11. At the end of your meditation time, with eyes still closed, take a couple of minutes to bring yourself back to your surroundings.
  12. Thank God for all He has done for you during this time together.  As you go through the day, bring the peace and calmness you experienced with you.

For group or individual Christian meditation training, check out our events.

 

Heart Meditation 

The heart meditation provides you with  the benefits associated with the practice of meditation without entering into a Christ-centered experience.

  1. Sit up straight, shoulders back, chest area open, resting your hands comfortably in your lap.
  2. Your attitude should be one of gratitude towards life.
  3. Focus on your breathing, the breath moving in out of your lungs, for several minutes.  Stay alert and relaxed.
  4. You should have an open, attentiveness during the meditation. This will help you move into the present moment.
  5. Then move your focus on your heart for several minutes. Feel like a child, feel your heart light and full of love. Let go of any thoughts, emotions or images and just unwind.
  6. Then go back to focusing on your breathing. If your attention draws you back to your mind, just gently return to your breathing.
  7. It is important to linger for a while; ideally 20 minutes or more.  If you find your attention has moved, gently return to your heart center and linger some more.
  8. To go deeper interiorly, silently say deeper. Remain in the silence and stillness within you.
  9. At the end of your meditation time, with your eyes still closed, take a couple of minutes to bring yourself back to your surroundings.
  10. As you go through your day, bring the peace and calmness you experienced with you.

For group or individual Christian meditation training, check out our events.

Centering Prayer

Centering Prayer is a receptive method of silent prayer in which we experience God’s presence within us, closer than breathing, closer than thinking, closer than consciousness itself. This method of prayer is both a relationship with God and a discipline to foster that relationship.

  1. Choose a sacred word as the symbol of your intention to consent to God’s presence and action within.
  2. Sitting comfortably and with eyes closed, settle briefly and silently introduce the sacred word as the symbol of your consent to God’s presence and action within.
  3. When engaged with your thoughts, return ever-so-gently to the sacred word.
  4. At the end of the prayer period, remain in silence with eyes closed for a couple of minutes.

For more information about Centering Prayer, please contact Contemplative Outreach.

Guided Christian Meditation

Christian Meditation on YouTube offers guided centering practices as well as reflection style meditations on Scriptural passages to augment your weekly worship and prayer life.

For more information about Guided Christian Meditation, please contact The Contemplative Christian.