The Practice of meditation
Richard Foster writes, “In contemporary society our Adversary majors in three things: noise, hurry, and crowds.” 24-hour news cycles. Busy schedules. Traffic. These have become the markers not only of a normal life, but an admirable one as well. Many of us feel it is a competition to stay more informed, to have more to do, or to have more “friends and followers” than our neighbor.
Christian meditation is a refusal of the life of chaos and an embrace of the life of quiet. Silence, contemplation, and awareness enable us to be mindful of the presence of the Spirit of God in any and every time and place. In contrast to prayer, which is typically a time of speaking and asking, meditation invites us to listen and receive. Rather than pouring out the contents of our heart, we seek to be filled by the Holy Spirit. Mother Teresa spoke of this practice once in an interview: “I don’t say anything. I just listen. And God doesn’t say anything. God listens. And if you can’t understand that, I can’t explain it to you.”
Below is a guide for incorporating the practice of meditation more deeply into your journey as a disciple. As you follow these invitations, remember the promise that when we abide in Christ, it is Christ who abides in each one of us. Peace be with you.
Week One
One of the easiest ways to enter into a time of meditation is through a practice called lectio divina, which translated means “divine reading.” Try taking a short piece of Scripture, no longer than a sentence. A good example might be Jesus saying, “My peace I give to you” (John 14:27). Close your eyes and repeat this verse a few times and then allow your mind to be quiet. Let the words sink into your soul. Imagine being in the room when Jesus spoke them to the disciples. What do you hear, see, smell or feel? Stay in the silence for a few minutes and allow God to be at work.
week two
This week, try what is often referred to as “Palms Prayer.” Begin with your eyes closed and your palms facing down toward the ground. Imagine releasing all of your anxiety, worry, stress, and guilt. After a few moments, turn your palms up toward the sky and imagine receiving from God the gifts of peace, love, forgiveness, and grace. You can also use your breath to guide you, breathing out whatever weighs you down, and breathing in the Spirit of God.
week Three
A good way to begin bringing the practice of meditation out of your home and into the world is by meditating upon what you see. When you have a few minutes to spare, pause wherever you are—the office, a park, standing in line—and pay attention to a particular object. It might be a tree, a cup of tea, or a picture of a loved one. Once you have that object in mind, try to imagine what it can teach you about God. A tree may speak of God’s strength, or the cup of tea of God’s comfort. Spend a few moments meditating on God’s presence there.
Week Four
“God comes to you disguised as your life.” I love that quote from Paula D’Arcy. It means that God speaks to us most often through our daily living. This week, you’re invited to practice the “Daily Examen,” which is a way to meditate through the events of your day to see where God might have been speaking but you weren’t listening. At the end of the day, close your eyes and allow your mind to drift through everything you did. If you get stuck along the way, wait for the Spirit to speak a word of wisdom or consolation to you, and then close with a simple word of thanks.