How to Meditate

Christian Meditation – Resting in the Presence of God (20 – 30 minutes)

The instructions below offer support for those who are beginners, intermediates, and advanced students.

  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. 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.

If you find it challenging to stay motivated by practicing alone, consider a group.  The experience of meditating in a group is different and many people prefer it.  The Christian Meditation Center offers online group sessions with trained facilitators.  The sessions will help keep you accountable to your desire to spend time with God.

 

Heart Meditation (20 – 30 minutes)

  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.