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MEDITATION
Despite the growing research and popularity of meditation, it unfortunately is still far from a household name, let alone a daily practice. And I know some believers will say it is not a Christian activity. Yet, I challenge you to change the meaning you’ve attached to it.
Perhaps sitting quietly with your thoughts, or rather with focuses thought, and breath is just the right time to hear and understand the Word of God the most.
Meditation is not an easy practice, the biggest complaints about meditation being:
- I don’t have time to meditate!
- I can’t get my brain to shut off!
- I don’t know how!
My responses to these complaints, right after, “I know, it can feel so hard!” are:
- Meditating will actually help you to feel like you have more time and energy!
- It is really more about focusing and freeing your mind than shutting it off!
- There are so many ways to try!
Even Isaac practiced it (Genesis 24:63). And in Joshua 1:8 it is written to meditate on the Book of the Law day and night. Psalm 1:1-3 tells us to delight in the law of the Lord, meditating on it day and night again!
I practice what I teach to my clients and have meditated more days than not the last four years, despite being wired as someone who will never be naturally meditative and calm. I meditate and I pray. Some days they are one in the same practice. Other days my prayers are much separate.
Because I have chosen to find some way to meditate most days, my sleep, mood, presence, immunity and happiness are all much improved!
Here are some of my favorite resources to get you started as well. Give me five to ten minutes every day for the next 21 days using one of these techniques:
1. Color in an adult coloring book. I love Johanna Basford. There are also great faith-based coloring books.
2. Use an app like: HeadSpace (my personal favorite), OMG I Can Meditate, Calm, Mindvalley Academy 6 Phase Meditation (my new favorite).
3. Watch a candle flame.
4. Use a scented essential oil. Rub it on your hands and wrists and sit quietly. When you get distracted, smell your wrists and refocus your mind.
5. Listen to the same instrumental song every single day.
6. Count your breaths, inhale 1, exhale 2, inhale 3, exhale 4 and so on. Only count to 10. Then start back at 1. Repeat for ten minutes.
7. A real-time feedback tool, my favorite is Muse. Muse provides you with nature sounds for feedback, such as birds chirping when you are in the calm state.
8. Close your eyes, breathe and repeat your favorite, comforting Bible verse.
Life is busy. We all have to much to do, somewhere to be and people to care for. Jesus often took breaks himself from his busy life. Let us follow his example and sit down for five to ten minutes a day and breathe. Perhaps that is the pause He is waiting for to provide you with what you are looking for.
Despite the growing research and popularity of meditation, it unfortunately is still far from a household name, let alone a daily practice. And I know some believers will say it is not a Christian activity. Yet, I challenge you to change the meaning you’ve attached to it.
Perhaps sitting quietly with your thoughts, or rather with focuses thought, and breath is just the right time to hear and understand the Word of God the most.
Meditation is not an easy practice, the biggest complaints about meditation being:
- I don’t have time to meditate!
- I can’t get my brain to shut off!
- I don’t know how!
My responses to these complaints, right after, “I know, it can feel so hard!” are:
- Meditating will actually help you to feel like you have more time and energy!
- It is really more about focusing and freeing your mind than shutting it off!
- There are so many ways to try!
Even Isaac practiced it (Genesis 24:63). And in Joshua 1:8 it is written to meditate on the Book of the Law day and night. Psalm 1:1-3 tells us to delight in the law of the Lord, meditating on it day and night again!
I practice what I teach to my clients and have meditated more days than not the last four years, despite being wired as someone who will never be naturally meditative and calm. I meditate and I pray. Some days they are one in the same practice. Other days my prayers are much separate.
Because I have chosen to find some way to meditate most days, my sleep, mood, presence, immunity and happiness are all much improved!
Here are some of my favorite resources to get you started as well. Give me five to ten minutes every day for the next 21 days using one of these techniques:
1. Color in an adult coloring book. I love Johanna Basford. There are also great faith-based coloring books.
2. Use an app like: HeadSpace (my personal favorite), OMG I Can Meditate, Calm, Mindvalley Academy 6 Phase Meditation (my new favorite).
3. Watch a candle flame.
4. Use a scented essential oil. Rub it on your hands and wrists and sit quietly. When you get distracted, smell your wrists and refocus your mind.
5. Listen to the same instrumental song every single day.
6. Count your breaths, inhale 1, exhale 2, inhale 3, exhale 4 and so on. Only count to 10. Then start back at 1. Repeat for ten minutes.
7. A real-time feedback tool, my favorite is Muse. Muse provides you with nature sounds for feedback, such as birds chirping when you are in the calm state.
8. Close your eyes, breathe and repeat your favorite, comforting Bible verse.
Life is busy. We all have to much to do, somewhere to be and people to care for. Jesus often took breaks himself from his busy life. Let us follow his example and sit down for five to ten minutes a day and breathe. Perhaps that is the pause He is waiting for to provide you with what you are looking for.
About this Plan
Bestselling author of Ever Upward, Justine Brooks Froelker, walks the reader through healthy messages of surviving and thriving after life doesn't turn out how we planned. A mental health therapist and a survivor of failed infertility herself, Justine guides the reader through topics such as relationships, self-care, shame, doubt and grief. She helps the reader to find their place in God’s story, even when it has not turned out who they had hoped and dreamed.
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We would like to thank Justine Brooks Froelker for providing this plan. For more information, please visit: www.everupward.org
