For anyone who’s been sucked out of the present by the distracting whispers of worry or has had their minds bombarded by anxious thinking, it’s easy to have a clear “why” for beginning a meditation practice. Even those not being bullied by fear would probably acknowledge the benefits of meditating.
But to be perfectly honest, it’s a little too easy to not do what’s good for us, particularly if we don’t have things in place to simplify the process. Like eating a proper diet, we can say something is good for us, but if we don’t do what’s good for us then we’re not as likely to reap the full benefits.
That’s why having a method of meditation is so vital. Between being busy with different obligations, trying to be balanced, and accomplishing tasks to move things ahead, having concrete aspects that guide us through meditation helps to make it an activity that can fit into your daily schedule so that it’s possible to see the benefits of growth.
It’s great to meditate even once, but to sustain it over time as a transformative and enjoyable practice we need it to be simple and sustainable. I’ve found that having a method of meditating on the Word allows it to be part of my everyday without it feeling impossible or overwhelming.
Like exercise, meditation is critical to developing our resistance, in this case, to the fear and lies sent our way. But also like exercise, if we don’t engage in it regularly, we can’t really expect to enjoy the full extent of what is possible for us.
Even Paul acknowledges that a good exercise routine produces some dividends, but he reminds his mentee, Timothy, that there is more to attain than just muscle.
8 For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come.
1 Timorhy 4:8
Weighted squats? Painful, but good. That two-minute plank? You can expect your muscles to tremble, but you’ll see the results. The set of 20 pull ups? It’ll burn, but you’ll develop the strength and definition that is undeniable.
But even better than physical gains is a life that is free to live in the fullness of all that we’ve been given by God.
When we mediate upon truth, we reinforce what is rightly ours and evict anxiety from our souls and dreams. We are able to live in our freedom and enjoy it fully as we aim toward an even greater reality that awaits us.
Now, how we meditate makes all the difference. And this one method I learned—after tweaking a few aspects— has allowed me to actually aim for, and achieve my goal, of meditating twice a day.
Years ago, I went to a daylong training focused on meditating upon Scripture. During that session, meditation was broken down into five different steps. Now, to take something I felt I was struggling to do and break it into five steps felt a bit daunting given that at the time, meditating was new to me. Although it was a spiritual discipline I wanted to engage in, turning one thing that I didn’t feel great at into five different tasks made me think of meditation as an activity I’d only be able to accomplish annually—at this point, I’ll admit to my perfectionistic tendencies.
But over the course of the day, I could see how each aspect worked with the other, helping to keep the mind engaged as the spirit man was strengthened. And as long as I didn’t place a minimum length of time on any part of the process, I knew I could meditate more often than not.
Over the years, I’ve adapted a couple aspects to help me focus. As a reminder, this is not an equation or recipe, but it’s a process you can use so you too can experience the tangible freedom God has for you.
Now, I’d recommend a few items to help make the process easier at the outset. As with any exercise, a personal trainer is going to have recommendations for the novice wanting to become a full time gym rat or at least gain some muscle definition.
Tools
- Bible (a translation you’re comfortable using)
- Bookmark (if you’re unfamiliar with the Bible)
- Pen
- Pencil
- Highlighter/Colored Pencil
- Sticky notes
- Notebook
- Ruler/Straight Edge
I’ve also included a few foundational thoughts to help us maintain the right perspective, remembering that we’re engaging with the Word, which is powerful, effective, and very much alive and active in our day and age and our very lives. We’re not reciting old lines or reading some ancient text that has no impact. We are reading the Word of God.
Our foundational truths:
- The Word was written to us and for us to use.
- We were made to enjoy peace and freedom.
- We may have been attacked by anxiety, but we are not anxious.
- Scripture is powerful and true.
How to Meditate
Select your target. Take what has been harassing you and select and highlight a Scripture that specifically deals with that particular lie.
Personalize the Scripture. See those words as something God has personally given to you for this moment, like a master gardener giving you lethal weed killer because He wants to see your garden flourish.
Read that Scripture aloud a couple times. Take your time to really think about what God is saying in the verse as you read it and even underline or circle the words that are impacting you the most.
Write down the scripture word for word. Now write the verse, but personalize it where possible, using your name and the truth over the situation you’re facing. If any related verses come to mind, jot them down beneath the verse you’re meditating upon. If unrelated thoughts come to mind as you meditate, feel free to write them in the margins or specific section of your page.
Sing that Scripture. Even if you’re not the best singer, begin to sing that verse several times. And if the verse is somewhat long, focus on singing a particular segment of the verse, personalizing it as if God was singing that to you, declaring to you and to that bully of fear that what you’re reading is exactly what He has for you right now in this moment.
Pray that Scripture. The Word is powerful. Use it as your prayer to God. When there are moments when words seem to fail, it’s not illegal to use the Word, it’s actually smart. The Bible refers to scripture as our sword with which we fight and overcome anxiety, worry, and fear. Personalize that prayer to God, knowing He hears you and quickly responds to His Word. Take note of any key insights you’ve gained.
Declare that Scripture in faith. Speak that Scripture knowing it is true in your life because God is good, the Word is true, and you are His child. This is a great way to let fear know it should be afraid of you. You know who you are and you know what belongs to you.
17 “No weapon that is formed against you will succeed;
Isaiah 54:17 AMP
And every tongue that rises against you in judgment you will condemn.
This [peace, righteousness, security, and triumph over opposition] is the heritage of the servants of the Lord,
And this is their vindication from Me,” says the Lord.
Bonus: Act on the Scripture. This is where the rubber meets the road, so to speak. It’s the place where I bring the reality of the Word to bear in my actions. It’s the place where the truth moves from my heart into my actions. I take the instruction, correction, or encouragement I’m receiving as I meditate and respond to it by allowing it to direct what I do.
For example, if I believe Isaiah 54:17 is true for me, then I need to see that fear is soundly condemned in my life. This can translate into taking concrete steps forward to accomplish the things fear says I’m not capable of doing or shouldn’t even try. This may not be easy at first (or at all), but standing up to a bully and living to tell the tale always cements something in you that can’t be shaken and it’s hard not to grow in confidence when you see how far God has brought you and how courageous He has helped you be despite the challenges and taunts of the enemy.
As you can see, my personalization of this process made it into seven-ish steps. Sorry! But this process has helped me hone in on what needs to be addressed and helped me move to take action and not just allow fear to coexist within me.
In reality, you can choose any verse for your meditation time, but given that we’ve been under attack, it’s best to hit back with a verse that eliminates the pathway a lie has to your soul (emotions and thoughts). We’re using the Word to shore up places that have been weakened and possibly left in disrepair by the attacks we’ve experienced and we’re using it to push the enemy off our property. And although all steps work well together, I’ve found myself in a time of only doing two or three while I’m juggling other tasks.
Always remember, peace is not a myth; it’s not something that is far from you. True peace is your birthright. It has been purchased for you, belongs to you, and you don’t have to relinquish it to anyone for anything.
I’m putting together some of my favorite scriptures for going on the offensive, particularly when I have to do big things I’ve never done before and kind of don’t want to do. Ahem. But in the meantime, definitely let me know what verses you love to meditate upon for peace.
And one final reminder: it is never too late to turn things around. The Word truly is powerful. And even if it’s been days or months since worry and fear have visited you, know that there is much more for you to attain and it’s waiting just for you.