Christian Meditation: Overcoming Anxiety

Christian meditation is a powerful tool for reducing anxiety and promoting mental and emotional well-being. It involves focusing one's mind on God's word, character, and presence, allowing individuals to deepen their relationship with God and gain a better understanding of His will. Through meditation, Christians can allow God's word to transform them from the inside out, bringing peace and calm to anxious thoughts. The practice involves intentional silence, reflection, and contemplation, aligning thoughts and emotions with God's truth and love. While both Christian and secular meditation encourage mindfulness, the key difference lies in the focus of attention, with Christian meditation centred on the word of God.

Meditating on Scripture

To begin, select a verse or a short passage from Scripture. It is important to understand the context of the verse, so be sure to read the surrounding verses as well. You may wish to write out the verse by hand or type it onto your phone or device to refer to. Read the verse over several times, trying to memorise it. Then, contemplate the verse word by word, considering what each word conveys about God, His plan, and His work in your life.

For example, let's take the well-known verse, Psalm 23:1, "The Lord is my shepherd; I lack nothing." Here, God is revealing Himself as the Lord—the ruler over all. By referring to Himself as a "shepherd", God conveys His care, guidance, and love. This verse can be a powerful reminder that God is willing and able to guide and provide for us, and that we can rest in His care with confidence.

Another example is Isaiah 26:3, "You will keep in perfect peace all whose thoughts are fixed on you, all who trust in you." This verse speaks to the peace that comes from placing our trust in God and His words.

Through meditating on Scripture, we can gain new insights and perspectives, and develop a deeper understanding of God and His teachings. This practice can help us to replace anxious thoughts with God's Word and find peace and comfort in times of worry and uncertainty.

Christian chanting

Chanting has been practised for thousands of years and is known to have a positive impact on mental health. Scientific studies have shown that chanting can decrease stress, anxiety and depressive symptoms, while improving mood, relaxation and focused attention. The simple act of chanting "Om" for 10 minutes has been found to have these benefits, with additional positive effects on social cohesion.

The benefits of Christian chanting are twofold: the spiritual and the physiological. From a spiritual perspective, chanting is an act of devotion and respect, connecting the chanter with God and His wisdom. It is a way to meditate on and memorise scripture, allowing God's Word to transform anxious thoughts and bring peace.

Physiologically, chanting activates the vagus nerve, which connects the brain to the body and regulates essential functions such as heart rate, digestion and taste. When stimulated, the vagus nerve sends a message of calm to the brain, which then activates the parasympathetic nervous system, resulting in relaxation. Chanting also helps to slow breathing and heart rate, reduce blood pressure and increase oxygen flow to the brain.

• Choose a Chant: Select a meaningful Christian mantra or scripture that resonates with you. This could be a simple phrase like "Hail Mary, full of Grace" or a specific Bible verse that brings you comfort.
• Set a Timer: Start with a short duration, such as 2-10 minutes, and gradually increase the time as you become more comfortable with the practice.
• Focus Your Mind: Find a quiet space where you can be uninterrupted. Close your eyes and bring your attention to the present moment, focusing on the sound and rhythm of your chant.
• Control Your Breath: Breathe slowly and deeply as you chant, allowing your inhalation and exhalation to synchronise with the rhythm of your chant.
• Be Consistent: Make chanting a regular part of your routine. Consistency will help you establish a meditative practice and fully experience the benefits of Christian chanting.

Remember, the key to effective Christian chanting is to approach it with an open mind and heart, allowing the wisdom of God to guide you towards peace and anxiety relief.

Christian music meditation

The combination of calming music and spiritual words can provide relief from anxiety. Music alone has the power to change our brain waves and disrupt old thought patterns. Chanting, in particular, has been shown to reduce fear and anxiety. A study by the University of Hong Kong found that chanting reduced brain activity associated with fear. Therefore, Christian chanting, which has been used for centuries to calm the mind and open the heart, can be an effective practice.

There are several worship songs that can help with anxiety. For example, "Peace Be Still" and "Be Still" are reminders that God is in control and that we can find peace in Him. "Oceans (Where Feet May Fail)" and "Anchor" emphasise that God is our anchor and He is with us even when we feel overwhelmed. "I Will Trust in You", "Great Is Thy Faithfulness", and "Blessed Assurance" are all about trusting in God's goodness, faithfulness, and salvation. "The Lord's Prayer" is also comforting due to its familiarity.

In addition to these songs, there are also guided Christian meditation resources available, such as "Christian Meditation & Soaking Music Soul Soaking" and "Guided Christian Meditation Breath of Love", which incorporate instrumental music, scripture, and nature sounds to promote relaxation and a deeper connection with God.

Centering prayer

To practice centering prayer, choose a sacred word or image that symbolises your intention to consent to God's presence. Sit comfortably with your eyes closed, and silently introduce your sacred word or image. When you find yourself getting engaged with your thoughts, gently return to your sacred word or image. At the end of the prayer period, remain in silence for a couple of minutes.

You can choose a word, image, your breath, or a glance as your sacred symbol. If you are an auditory person, a one- to three-syllable word may work best. If you are a physical person, you may prefer to use your breath. If you are worried about falling asleep, you can keep your eyes open and stare at a spot four to six feet away.

The sacred word or image is not a mantra that you repeat throughout your prayer. Instead, it is an anchor that you return to when you find yourself getting distracted by your thoughts.

> "But when you pray, go into your room, close the door and pray to your Father, who is unseen. Then your Father, who sees what is done in secret, will reward you." (Matthew 6:6)

This practice can help you to connect with your true self and cultivate an observer mindset, where you can decide which thoughts serve you and which do not. It is a way to consent to God's presence and allow God to pray within you.

You can practice centering prayer at any time of day, but it is recommended to make it the first thing you do in the morning to set the tone for the day. You can also add a second prayer session later in the day. Start with a shorter duration, such as five minutes, and gradually increase the time to 20 minutes.

Lectio Divina

The Christian form of Lectio Divina was first introduced by St. Gregory of Nyssa and encouraged by St. Benedict of Nursia, the founder of the Benedictine order. It is a practice that involves reading a chosen spiritual text four times, giving you an opportunity to think deeply about it and respond thoughtfully.

Step 1: Preparation

To begin, set aside 30 minutes to read, reflect, and respond to the Holy Spirit's promptings. You may want to light a candle, play some calming music, or pray a prayer of invitation to help you focus and open your mind to hearing from God.

Step 2: First Reading

During the first reading of the Scripture passage, listen carefully for any words or phrases that stand out to you. Be patient and allow God to guide you gently.

Step 3: Second Reading

In the second reading of the same passage, focus on the points that stood out to you during the first reading. You may want to re-read certain verses to reflect carefully on where God is leading your thoughts.

Step 4: Reflection

Take time to reflect on what you believe God is saying to you through the Scripture. Try not to analyze or study the passage but instead, listen for God's message. You can ask God to make His focus clear.

Step 5: Third Reading and Response

After the third reading, it's time to respond. You may want to record your thoughts in a journal to help you remember and process what you've learned. You can also respond in prayer, having a conversation with God.

Step 6: Final Reading and Silent Contemplation

After the fourth and final reading, spend some time in silent contemplation. Allow God to work within you as you sit quietly. If your mind wanders, gently bring your focus back to stillness.

Remember, Lectio Divina is not just another task to tick off your to-do list. It is a practice that helps you hear from God specifically and individually through Scripture, guided by the Holy Spirit, deepening your relationship with Him.

By incorporating Lectio Divina into your Christian meditation practice, you can find peace and comfort in God's Word, which can help you overcome anxiety and bring peace to your mind and heart.

Frequently asked questions