This is a simple but VERY effective method to relax the body, clear the mind, draw closer to God, and allow God to change your heart, in the name of Jesus.
Loosen your clothing and remove your shoes. Sit or lie down comfortably. Close your eyes (unless your driving!) Now focus on your breathing.
Put one hand on your belly and one hand on your chest. Try to bring the air all the way down deep into the lungs so that only your belly is moving up and down. This is called “Belly Breathing.” It takes practice, but is easy to do if you are lying down.
Now, if you are comfortable with it, say the Our Father, slowly and carefully.
This is important to “tune in” to God and prepare yourself for the meditation.
Set the ideal. Say:
God is ONE.
Others, not self.
Not mine, but Thine will be done, O Lord.
Now say a short prayer, asking God to protect you. “
As I open myself to the unseen forces surrounding the throne of Grace, Power, and Might, I surround myself with the protection of the thought of the Christ.” Or you can say, “Father, protect me in the name of Jesus, the Christ.”
Now you must choose an Affirmation.
It may be any positive Christian word or phrase. Some examples are listed; use what YOU feel most comfortable with. You should try to use the same one for at least 2 to 4 weeks at a time; it should represent a Christian quality, or ideal, that you are trying to build into your self! For example: Jesus I Love You; Jesus I Trust You; Jesus, I put everything in your hands; One with God; One; Love; Peace; Patience; Gentleness; Kindness; Glory to God; Lord have mercy; Lord, I surrender; Jesus, renew me; Jesus, heal me; Others, not self; Not mine, but thine will be done, O Lord, in me and through me; or make up your own!
Then, in your mind, begin to repeat the Affirmation.
Coordinate it with your breathing- for example, if your Affirmation is “Jesus, I Love You,” you could say “Jesus” when you inhale and “I Love You” when you exhale. As you repeat the Affirmation, you begin to feel its meaning in your body. Then you will begin to experience it! Hold onto to the feeling or experience for as long as you can, from 3 to 15 minutes straight. During this time, God is building you up and God, through your mind, is infusing the Affirmation into your entire being!
When you get distracting thoughts coming into your mind, just gently go back to the Affirmation and restart the process of saying it, feeling it, then experiencing it.
Do not get frustrated! Distractions will get less and less with practice!
When you finish, spend a couple of minutes praying for others.
A great way to meditate is TWICE A DAY – once in the morning, and once in the early afternoon. Each person is different, so you can find out what works best for you!
Each session may last 5 minutes at first; work up to at least 15 minutes at a time.
Good times to meditate are in the morning, on your lunch break, while driving, and before falling asleep at night; or anytime of the day! Just remember that you will get better and better with practice… be patient, persistent, and consistent!