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With so much happening in the world, it’s easy to get caught up in anxiety. We may worry about our health, our future, our leaders, our families … or if we remembered to lock the front door this morning (spoiler: you probably did). However, there’s a tool that can help alleviate these worries: meditation.
When you think of that word, what comes to mind? Monks in robes chanting “Om” in a temple? While that’s one image, did you know that Scripture also encourages meditation?
The definition of meditation is simply to think about something over and over. Guess what? Worrying is also thinking about something over and over! So, if you can worry, you can meditate. It’s like turning a negative superpower into a positive one. It’s thinking about something that brings life vs. something that takes life.
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Scientific research has proven that meditation done regularly (both morning and night) has a multitude of benefits. Guess what? Scripture tells us the same thing. Joshua 1:9 says, “meditate on the Word day and night.” Science and Scripture are basically BFFs.
The Bible also says that those who meditate day and night are like trees planted by the water, producing fruit, with leaves that don’t wither—whatever they do prospers (Psalm 1). Clearly, we should all aspire to be more like well-watered trees.
Studies from Harvard Medical School, Yale, and other prestigious institutions have documented the benefits of regular meditation:
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Benefits of Meditation:
- Lowered Blood Pressure: Meditation can lower blood pressure so effectively that 16% of patients were able to stop their medication altogether. (Just imagine the savings on pharmacy bills!)
- Better Sleep: People with insomnia who meditated 15-20 minutes twice daily for two months reported improved sleep, with most reducing or eliminating their need for sleeping pills. Hello, sweet dreams!
- Pain Reduction: Individuals with chronic pain saw a 42% reduction in doctor visits, and open-heart surgery patients experienced fewer post-op complications. Apparently, pain gets bored and leaves when we meditate.
- Increased Brain Power: Meditation slows brain deterioration. So if you want to keep your brain sharp, keep meditating.
- Reduced Anxiety and Anger: During meditation, the part of the brain responsible for fight or flight takes a nap, while the part responsible for peace, compassion, and happiness gets a wake-up call.
- Decreased Depression: Meditation helps alleviate depression. Who knew sitting quietly could pack such a punch?
- Boosted Self-Esteem, Concentration, and Relaxation: Meditation is like a multi-vitamin for your mind and soul.
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Often, when I’m praying, I’m on the go—asking, talking, and rushed. This research challenged me to add another dimension to my prayers. One that Scripture encourages: “Be still and know that I am God” (Psalm 46:10).
I’ve started setting a timer on my phone for just one minute (a baby step!). I sit in silence and breathe. I listen instead of speak. As a Christ follower, when I meditate, I think of God, His Word, and His benefits. This increases my faith, strength, and peace.
Other words you could meditate on include:
- Peace
- Love
- Strength
- Wisdom
- Health
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Just get quiet, allow yourself to breathe deeply, and think about the Word over and over. It’s fascinating that worry and meditation are basically the same thing (thinking of something over and over), but with very different outcomes.
Worry increases anxiety. Meditation, on the other hand, has been scientifically proven to reduce anxiety. Meditation is so simple, yet has powerful benefits. So, in these turbulent times, when your mind starts to worry… STOP and MEDITATE!
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Book Recommedations:
- “Reclaim Your Brain” by Dr. Joseph A. Annibali. A science-based book filled with interesting stories, data, and research on how the mind works.
- The Ruthless Elimination of Hurry By John Mark Comer. A faith based book with simple strategies to reduce hurry and increase peace.
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Additional Meditation Practices:
- Sit outside and listen. Find at least ten DIFFERENT noises before you move on.
- Close your eyes and imagine God’s arms wrapped around you. Rest in God’s love, be present to him, slow down to let Jesus set the pace and agenda of our day.
- Ask God a question and listen. Here’s a few ideas of what to ask: Is there anything you want to say to me today? Is there anything you want me to do today? Is there anyone you want me to bless today? What would be pleasing to you today, Father? What lies am I believing? What is the truth you want to replace that lie with?
- List 15 things you are grateful for.
- Slowly read a passage of Scripture and reflect.
- Take a quiet walk without your phone.
- Breathe in and out. BREATHE OUT negativity, stress, anxiety. BREATHE IN peace, love, and strength.
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A Few Verses to Start your Day (Morning Meditation):
Here are three of my favorite verses to meditate on in the morning and speak before getting out of bed:
1. This is the Day that the Lord has made, I will rejoice and be glad in it. Psalm 118:24
2. May the words of my mouth and the meditation of my heart be pleasing in your sight. Psalm 19:14
3. I can do all things through Christ who gives me strength. Philippians 4:13
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A Few Verses to End your Day (Evening Mediation):
Here are a few verses I say to myself or with my kids before bed:
1. God has not given me a spirit of fear, but of power, love and a sound mind. 2 Timothy 1:7
2. In peace, I will both lie down and sleep; for you alone, O Lord, make me dwell in safety. Psalm 4:8
3. May the peace that passes all understanding guard my heart and mind in Christ Jesus. Philippians 4:7
Click here for a beautiful evening meditation for a good night’s sleep.
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Thank you for reading and happy meditating!