How to Practice Meditation with a Christian Orientation

Jesus taught us to love our neighbors, love our enemies and turn the other cheek to our abusers. We try to follow his example, but often we find it difficult. The practice of meditation with a Christian outlook can help us develop the ability to transcend hate, pettiness and meanness. By practicing meditation with a Christian outlook, we can learn how to better follow Jesus' example of living a holy life.

Instructions

1. Understand the difference between prayer and meditation and how they work together. Praying is speaking to God. Meditating is listening to God speak to you. Every conversation works two ways; one party does not do all the talking. Meditation helps us to settle down, so that we can hear God's "still, small voice." Decide in your heart that you want to move from engaging in a monologue to having a conversation.

2. Take a few minutes to sit by yourself in a situation where there are no distractions. When you sit down to meditate, it is good to keep your spine straight, rather than slump over. Sitting straight helps you maintain an attitude of attention, so you don't grow drowsy. Keep your eyes lowered in front of you, so you don't get distracted by looking around. Now turn your attention to your breath as it moves in and out of your body. Focus on your breath rather than on thoughts about the future, resentments of the past or people whom you like or dislike. Soon you will grow calm.

3. Begin using a mantra--a phrase that you repeat to yourself over and over, from Jesus' teachings or life. "Thy will, not mine, be done" is a good one to use. "You must be reborn" is another. Be sure to avoid lecturing yourself, since that is not conducive to relaxation and to hearing God's voice. If you use "Love your enemies," for example, when in your heart you really feel enraged at someone, it may keep you struggling in your mind, rather than meditating. It is important to be genuine and respect how you feel. Instead, you might simply want to think of the word "love" or the sentence "God loves us." This is not a cop-out but a strategy to open your heart.

4. Feel the presence of God and God's love in your relaxed, meditative state. Once you feel God's love in your heart and are able to hear God's "still, small voice," it will not be difficult to love your neighbors and your enemies and to turn the other cheek, because you will be imbued with a sense of happiness. Happiness and hatred cannot exist at the same time. Feeling loved and giving love are partners that go hand-in-hand.

5. Perform meditation every day or as often as possible. The benefits are cumulative, and you build more skill in meditating each time you do it. Furthermore, the process is one of building a relationship with God. Just as in building any relationship, the process requires time and commitment.

Tips & Warnings

• It is important not to fake feelings but accept them as they are. It is only with self-acceptance that change can occur. Never beat yourself up for not being the way you think you should be. Self-flagellation is counterproductive. It does not lead to Christian love. Only love leads to love.