Meditation has sometimes been frowned upon and deemed a no-no for Christians due perhaps to its association with new-age practices like “emptying the mind”.
However, despite the stigma attached to it, meditation actually doesn’t conflict with Christianity. The actual meaning of the word is to ponder and reflect.
The concept of meditation is also not foreign to the Bible. In fact, the Psalmist often pondered the things of God: “I meditate on your precepts and consider your ways” (Psalm 119:15).
Christian — or scriptural — meditation can help us focus on God and find peace in His word.
So, if you are feeling stressed out, here are five creative ways through which you can practise Christian meditation!
1. Lectio Divina
“For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.” (Hebrews 4:12)
With roots in ancient Christianity and traditional monastic practices, many modern churches today continue to practice Lectio Divina which means the “divine reading of Scripture”.
First developed by Benedict of Nursia in the 6th century, Lectio Divina was later formalised by a Carthursian monk named Guigo II.
Lectio Divina consists of four parts:
- Lectio (reading)
- Meditatio (meditation)
- Oratio (prayer)
- Contemplatio (contemplation)
It’s not as ritualistic as it may sounds. Lectio Divina is actually a “receptive” way of meditation: One reads and re-reads the text prayerfully, allowing God’s Word to come alive and speak to us as we meditate upon it.
Lectio Divina can be used for any part of Scripture, but the more commonly used passages are from the Psalms or the Gospels. You can find several Lectio Divina guides here.
2. Listening to worship songs rooted in Scripture
“Let the message of Christ dwell among you richly as you teach and admonish one another with all wisdom through psalms, hymns, and songs from the Spirit, singing to God with gratitude in your hearts.” (Colossians 3:16)
If you are more of an auditory rather than a visual learner, listening to worship songs that are rooted in Scripture can be a good way to help you better meditate and reflect on His Word.
One popular example is The Blessing, which pretty much became the Church’s “covid anthem” back in 2020 when the world first went into lockdown, with almost every country producing their local version of the Aaronic blessing.
It brought about much-needed peace and assurance amidst the anxiety of those tumultuous times.
Another beautiful song to check out would be Our Father, which is essentially the Lord’s Prayer in a song.
Shane and Shane is another artist with a huge collection of musical psalms that are like balm to a weary soul.
3. Bible journaling
“The unfolding of your words gives light; it gives understanding to the simple.” (Psalm 119:130)
Bible journaling can also help facilitate Scriptural meditation.
Did you know there are Bibles specially designed for journaling? They have empty margins on every page where you can write notes or doodle — a practice that is trending on many Christian Instagram pages.
God’s Word is not merely static text – it comes alive to us whenever He grants us fresh revelation and insight! Doodling or journaling can really help us to visualise and process His Word better.
If you prefer a smaller and more compact Bible, a separate journal works too.
Personally, I keep a separate notebook where I can record down any epiphanies or visions that God sometimes reveals to me as I meditate on His Word.
4. Consuming spiritual food for breakfast, lunch and dinner
“Jesus answered, “It is written: ‘Man shall not live on bread alone, but on every word that comes from the mouth of God.” (Matthew 4:4)
Most of us eat three meals a day, but do we consume spiritual food as often?
As believers, it’s so important for us to feed not just our physical bodies but also our souls.
Spiritual nourishment is a necessity and is just as essential as actual food, as being filled with His Word helps us to grow in our walk with Him.
Consistency is key here; we need to cultivate a spiritual hunger for God that leads us in pursuit of Him.
If reading the Bible three times a day seems too daunting of a task, there are plenty of Bible reading plans and devotional apps that help our spiritual intake by organising Scripture systemically into more accessibly-sized readings.
One available resource is the Bible in One Year reading plan, where passages for the day are paired with an accessible commentary to give readers better understanding and insight.
5. Having a meal with Jesus
“Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with that person, and they with me.” (Revelation 3:20)
Jesus isn’t a distant God. He desires to spend time with us and to fellowship with us!
The least we could do is to accept His invitation and carve out time from our schedules to give Him our undivided attention.
There is nothing more important in the world than Jesus.
So, whenever you eat “alone”, why not have a meal with Jesus? Spend the time just talking to Him and reflecting.
“Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me.” (John 15:4)
How often do we spend time alone with Jesus?
To ensure that we are fruitful in our spiritual walk, it is important that we first spend time with Jesus.
It can be as simple taking a walk in nature just to spend some alone time with God, free from distractions.
Remember, God’s promises through His Word give us hope. They are the anchor that holds us steady amidst the storms of life.
As we meditate and allow God’s Word to speak to us, may the peace of God which surpasses all understanding guard our hearts and minds in Christ Jesus.
- What’s got you stressed or anxious at the moment?
- When was the last time you spent time alone with Jesus?
- Based on these five tips, what is one practical thing you will do this week in your quiet time with God?