Meditating on God

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8 Techniques Used to Meditate, Renew Your Mind, & Draw Closer to God

Meditating on the Lord can be one of the easiest yet at the same time most difficult activities we can do to draw closer to God and grow spiritually.  The simplicity is in the act of just being still in silence and solitude.  The difficulty is that sitting still and being quiet for more than a few minutes can cause a minor anxiety attack. 

 Many of us are not very comfortable with our thoughts and being alone with God.  For some, it’s like watching grass grow.  Others may be afraid of what’s lurking underneath the surface of our hearts.  Initially, meditating on the Lord by abiding may be difficult because our mind tends to be restless and wanders profusely; but with consistency, you’ll gain more and more control over your thoughts. Yet, spending time with God through meditation can literally change your life for the better.  In this article, I’ve listed some common ways to meditate on the Lord.

This can be accomplished by carving out time each day to spend time with God. A spiritual self-care morning routine or a date with God is a great time to incorporate a time of meditation into your day.  There are also many great places to meditate as well. These can include meditating near the ocean or secluded areas of nature. Most likely, you’ll be meditating in a quiet area in your home.

 Below is a list of Christian meditation techniques to help you get started with meditating on the Lord. Read and select Christian meditation techniques that feel the most comfortable for you and begin today.

1. Using a Scripture or Sacred Word

The scriptures tell us that when we abide with Christ, He abides with us. In fact, without God’s living and abiding presence and guiding light, we can do nothing of any real significance. (St. John 15) One form of meditating on the Lord is to silently repeat a sacred word (mantra), passage, or scripture in alignment with your breath.

Each of these acts as an anchor for the mind, which helps us to focus our attention on the present moment and God’s presence.  Some sacred words or scriptures you can meditate on include phrases like “the Lord is my Shepherd,” “I walk by faith,” “the joy of the Lord is my strength”, “I cast my cares upon the Lord,” or “Peace be Still.”  The late John Main, one of the most influential spiritual teachers in the Christian meditation tradition encourages believers to use the mantra or sacred word, “Maranatha” which means, “Come Lord Jesus.”  This mantra is suggested because of its relevance in scriptures and its lack of any emotional or mental references, which inhibits our minds from creating a mental attachment to the word.

You can also select a whole scripture or just one word, like “Jesus” or “Yeshua” to meditate on. Meditate in silence or with soft music playing in the background.  It’s best to time the music or use a timer so that you’re not worried about being late for work or missing an appointment. As you meditate, become fully present by paying attention to your breathing and your sacred word, passage, or scripture. You can silently repeat these in alignment with your breathing or anytime your mind begins to wander off.  You can also create a mental picture in your mind to focus on.  As you practice being still and calming your thoughts, you’ll sense a greater feeling of God’s presence and a greater sensitivity to hearing his voice.

You’ll also begin to sense the yearnings of the Holy Spirit as he drops words or impressions on your heart.  Don’t focus on these during the meditation, but write them down in your journal when finished. When we clear out the mental clutter, we create greater space to hear God and become “one” with God. As you practice this form of meditation, you’ll find old weights and worries seem to disappear. No evil thing can stand in God’s presence.

Sacred Word, Scripture, or Passage Meditation At-A-Glance:

1. Select a sacred word, scripture, or passage to meditate o.
2. Sit comfortably where you won’t be distracted & close your eyes.
3. Begin to focus on your breath.
4. Do a quick body scan and release any tension.
5. Begin to slowly and silently repeat your word, scripture or passage (one word at a time) in alignment with the cycle of each breath.
6. Whenever your mind wanders off, bring your attention back to your breath, word, or passage.
7. Continue for 5-20 minutes.

Benefits:

• Can hide God’s Word in your heart.
• Meditating on scripture.
• Concentrating and attention on God and his divine presence.
• Experience and rest God’s presence.
• Learn to still the mind.

2. Guided Christian Meditations

Guided Christian meditations are another method that can help you to meditate on Christ. Guided-meditations are usually on a CD or cassette.  Guided Christian meditations are great for beginning meditators and are a good transition to learning to meditate by abiding or with a mantra or sacred or scripture.  Some people need the added stability and structure of being guided through their meditation experience. Most guided meditation CDs begin with relaxation exercises followed by a scriptural narrative. Some are filled with biblical stories; others are more visual or interactive like taking you on a walk through nature or nailing your cares to the cross.  Guided Christian meditations can also cover a wide variety of topics that help you trust God for healing, to control negative thoughts, or to release painful memories of the past.  I even have meditations on nurturing your vision, attracting love, overcoming anger, and releasing toxic emotions. Christ-centered guided meditations work well when you want to focus on a specific aspect of your Christian walk.  The relaxation exercises prepare your mind to absorb God’s word and His principles for the greatest effectiveness.  The benefits are that you learn to relax and quiet your thoughts while being submerged with the scriptures. The talking throughout the meditation helps you to stay present and focused and diminishes wandering thoughts. 

Guided Christian Meditations At-A-Glance:

1. Decide the purpose for meditating (release worry, let go of fear, relax)
2. Find a guided Christian meditation on this specific topic.
3. Sit comfortably where you won’t be distracted & close your eyes.
4. Follow along with the instructions of the narrator.
5. Continue until it ends.

Benefits:

• Great for beginners who may feel aren’t doing it right.
• Can find topic-specific meditations.
• Fewer distractions as you follow the meditator’s instructions

3. Meditating on God’s Word

Another popular and more historical way of meditating is what the Christian monks called contemplative prayer.  This form of meditating involved selecting a short scripture or biblical passage and then reflecting on it for the entire day.  During their reflections, the monks would think about how these particular scriptures were relevant to their lives.  They took ownership of the scriptures by making them their own.  They measured their behavior by them and contemplated what changes they needed to make so that their life personally reflected the passages.  You can add this form of meditating to your daily devotion, by selecting and writing down a particular passage and then ask God to make this passage real to you.  Interestingly, the passage will seem to take on a life of its own.  Scripture says that God’s word is like a two-edge sword, it is alive and it quickens us. (Hebrews 4:12)  We are changed by the word, but the word has to get into our heart and our spirit and not just our minds.  Many years ago as I began to study the word to write my manuscript, “Don’t Go Back to Egypt,” I was amazed to see the meanings in scriptures that eluded me before.  Meditating on the word by taking small bites and then chewy them slowly is transformative and much more effective than just reading whole chapters of scriptures.

Meditating on God’s Word At-A-Glance

1. Find a passage of scripture that is resonating with you.
2. Write it down on an index card.
3. Read it slowly several times.
4. Write down what it means to you both spiritually and practically.
5. Think about it and meditate on the passage throughout the day.

Benefits:

• Digesting the word of God
• Makes the word practical to your life or experience
• Memorization of scripture.
• Allows God’s word to transform and renew your mind.

4. Soaking In God’s Presence

For the past several years I have hosted a Christian Meditation Retreat in the beautiful Shasta mountains where we, as a group, experienced what it means to soak in God’s spirit or his presence. The terminology for soaking in the spirit reminds me of soaking up all of God’s attributes like a sponge or wading in his glory. It is a time that we are just “being” with God in the same way that Adam and Eve walked with God in the cool of the day. The scriptures tell us that in God’s presence is fullness of joy.

Recently I have begun again to incorporate the practice of soaking in God’s spirit into my Christian meditation practice and it is rewarding and meaningful.  It, along with other forms of Biblical meditation, provides me with a variety of tools that help me to quiet my mind, tame my emotions, awaken my spirit, and subdue my fleshy nature. I can’t tell you how grateful that I am to be able to manage my thoughts and actions instead of them managing me. It is an ongoing process that will continue until I go to be with the Lord.

Soaking in God’s Presence At-A-Glance

1. Set aside 30-60 minutes to just be with God.
2. Select soft music or even a soaking meditation from youtube.
3. Create a comfortable spot where you can lie down.
4. If desired, support yourself with blankets and pillows.
5. Turn on music or meditation and allow God’s presence to fill your being.

Benefits:

• Just being and abiding with Christ
• Experience Christ’s presence and love for you.
• Pure relaxation and rest.
• Let all your cares melt away.
• Doesn’t require any guided meditation, script, or passage.

5. The Jesus Prayer Meditation

Another meditation technique established by the early church leaders is, The Jesus Prayer Meditation which is repeating silently in alignment with your breath: “Lord Jesus, Son of God, have mercy upon me.” Some people also use this prayer meditation in conjunction with prayer beads. To do the Jesus Prayer, with a gentle inhale, silently repeat in your mind, “Lord Jesus, Son of God, have mercy upon me,” and then exhale. You can also add the words, a sinner if you like. You can do the verse even more slowly over several breaths as well. If you are using prayer beads, with each verse, touch or move a bead forward. Let the words penetrate your heart. When your mind wanders off, come back to your verse and the touch of the bead.

The early church desert men and women were seeking a way to pray without ceasing which is encouraged in many scriptures throughout the Bible. They wanted an inner prayer they could silently repeat during times of silence and that would penetrate their hearts, and that they could recite throughout the day, and continually experience God’s presence.  In fact, they tried meditating on many different scriptures, including the Psalms but came to agree upon the Jesus Prayer passage: “Lord Jesus, Son of God, have mercy upon me,”  because many Biblical encounters with Jesus all started with this phrase. The Jesus Prayer proclaims our faith and humbles us by asking mercy and humbly placing our dependency upon God.  In next session, you can listen to audio Early Christian Spirituality and the Jesus Prayer, to learn more about early Church leaders and this powerful meditation.

Jesus Prayer Meditation At-A-Glance

1. Sit comfortably where you won’t be distracted & close your eyes.
2. Begin to focus on your breath and do a quick body scan and release any tension.
3. Begin to slowly and silently repeat the Jesus Prayer, Lord Jesus, Son of God, have mercy on me” (can add “a sinner). You can repeat one word at a time in cycle with your breath, several words at a time, or the whole verse with each inhale/exhale. If you are using prayer beads, move one bead forward after each verse.
4. Whenever your mind wanders off, bring your attention back to the prayer (and beads if using.)
5. Continue for 5-20 minutes.

Benefits:

• Invokes God’s presence in your life and circumstances.
• Experience Christ’s presence and love for you.
• Humbly seek God’s mercy and dependency upon Him.
• Meditating on a powerful phrase used by the early desert saints.
• Transforms and purifies the heart.

6.  Prayer Bead Meditation

This is a new meditation that I started doing more frequently that I love. I kind of created it myself, but I’m sure you could find some reference for it somewhere. Prayer beads and rosaries come in many different forms. Some are beads and others special rope or fabrics. I created my own prayer beads with beads I purchased from Hobby Lobby and a cute little cross pendant. You can make several bead lengths and styles. I also make my beads using stretchy string so the beads can easily be moved along the string.

During my prayer bead meditation, I slowly (one-word-at-a-time) recite a scripture as I move one bead forward. I don’t repeat the same scripture, but any scripture that comes to mind during the meditation. I believe that the scriptures that show up are the ones I need to meditate on. For this type of meditation, you will need to memorize a few verses, or you can do the same one over and over. It is similar to passage or scripture meditation, but the beads add an additional anchor or focus for the mind. I also just like the idea of making and using the beads during my meditation time.

Prayer Bead Meditation At-A-Glance:

1. Purchase or make your own prayer beads.
2. Sit comfortably where you won’t be distracted & close your eyes.
3. Begin to focus on your breath.
4. Do a quick body scan and release any tension.
5. Begin to slowly and silently repeat a scripture (one word at a time) in alignment with the cycle of each breath. As you complete each scripture, with your fingers, [touch] or move a bead forward. Then begin reciting the same or a different scripture verse (whatever comes to mind.)
6. Whenever your mind wanders off, bring your attention back to your scripture and prayer beads.
7. Continue for 5-20 minutes.

Benefits:

• Can hide God’s Word in your heart.
• Meditating on scripture.
• Concentrating and attention on God and his divine presence.
• Experience and rest God’s presence.
• Learn to still the mind.
• Prayer beads act as an additional anchor to harness the mind.
• It’s just fun making and meditating with prayer beads.

7. Mindfulness Meditation

The simplest form of meditation is Mindfulness. What is mindfulness? The best definition I ever heard is mindfulness is being to your feelings, mind, sensations, and environment. Therefore, you are as mindful as you are present. Most people’s minds sway between the past and the future. In addition to that, most of these thoughts are unconscious as well as negative.  Mindfulness meditation helps us to see, often discover, just what we’re meditating on most of the time. During mindfulness meditation, your breath is your anchor or primary focus.  When thoughts arise, and they will, you just notice them without judgment or attachment.  Instead of identifying with them, just observe them. You can watch them until they dissolve, wipe them away like wiping words off of a chalkboard or just bring your focus back to your breath. Mindfulness meditation is great for training the mind and detaching from unproductive thoughts. Mindfulness meditation would be considered a secular meditation, meaning it is without any religious influence.

Mindfulness Meditation At-A-Glance

1. Sit comfortably where you won’t be distracted & close your eyes.
2. Begin to focus on your breath.
3. Do a quick body scan and release any tension.
4. Use your breath as your anchor any time your mind wanders off.
5. When you notice thoughts, images, or daydreams have filled your mind, just notice them with detachment and without any judgment. You are only the observer.
6. Continue for 5-20 minutes.

Benefits

• Detach from negative and worrisome thoughts
• Trains the minds
• Promotes relaxation and stress relief

8. Joining a Meditation Group

Lastly, consider joining a Christian Meditation Group.  Through the World Community for Christian Meditation Website (WCCM) (www.wccm.org ) or Contemplative Outreach, you may be able to locate a group in your area.  If no groups are available, consider starting your own.  The organization provides resources on how to start and maintain a Christian meditation group. By joining a group you can receive instruction on meditating as well as benefit from the knowledge of some veteran meditators.  Just like corporate church worship can be uplifting, energizing, and unifying, meditating on God collectively also ushers in the sweet spirit and presence of God.   Groups usually meet once or twice a week and are free of charge. During the meeting, a short teaching relating to meditation or spiritual growth is shared by the facilitator.   This is followed by a time of meditation which lasts for about 20 minutes.  Afterward, there may be a shared discussion or believers may be asked to leave quietly as to not disturb those still waiting on the Lord. Laurence Freeman, Director of the WCCM writes, “the meditation group is the most contemporary expression of an answer to the tremendous spiritual hunger that so characterizes our time.”

Join a Meditation Group At-A-Glance

1. Google for local Christian meditation groups in your area.
2. Attend regularly.
3. Keep the practice going at home.
4. Attend regular retreats and workshops to deepen your practice and fellowship with other like-minded believers.

Benefits:

• Group instruction
• Meditate with like-minded believers
• Corporate meditation is powerful
• Keeps you motivated and accountable.

Conclusion

To conclude, meditating is a spiritual practice that can enhance our relationship with God and the above Christian meditation techniques show you various ways to put it into practice.  It can help us to take on his character by spending time in God’s presence.  Meditating on a scriptural passage or mantra teaches us to calm our restless thoughts and creates a greater sensitivity to hearing God’s voice. And meditating on God’s word in the form of contemplative prayer is a way to reflect upon the scripture and ponder its relevance in our personal life. Joining a Christian meditation group can offer guidance, experience, and a place to share the art of meditation collectively.    All four forms of meditation can change us and make our life more fulfilling, Christ-centered, and balanced.

Although there are many Christian meditation techniques it is important that you find the right one for you.

默想上帝

 8 种用于冥想、更新思想和亲近上帝的技巧

 默想主可能是我们可以做的最容易但同时也是最困难的活动之一，以拉近与上帝的距离并在灵性上成长。 简单在于保持沉默和孤独。 困难在于静坐和安静超过几分钟会导致轻微的焦虑发作。

 我们中的许多人对自己的想法和与上帝单独相处感到不舒服。 对一些人来说，这就像看着草生长。 其他人可能害怕潜伏在我们内心深处的东西。 起初，通过住来默想主可能会很困难，因为我们的心思往往不安分，四处游荡； 但是随着一致性，你会越来越多地控制你的想法。 然而，通过冥想与上帝共度时光确实可以使您的生活变得更好。 在这篇文章中，我列出了一些常见的默想主的方法。

 这可以通过每天抽出时间与上帝共度时光来实现。 精神上的自我保健早晨例行公事或与上帝的约会是将冥想时间融入您的一天的好时机。 还有许多冥想的好地方。 这些可以包括在海洋附近或僻静的自然区域冥想。 最有可能的是，您将在家里安静的地方进行冥想。

 以下是基督教冥想技巧列表，可帮助您开始冥想主。 阅读并选择最适合您的基督教冥想技巧，然后从今天开始。

 1. 使用圣经或圣言

 圣经告诉我们，当我们与基督同住时，祂就与我们同住。 事实上，没有神活常住的同在，没有神的指引，我们什么都做不了。 （圣约翰福音 15） 默想主的一种形式是随着呼吸而默念神圣的话语（咒语）、段落或经文。

 这些中的每一个都充当思想的锚，帮助我们将注意力集中在当下和上帝的同在上。 您可以默想的一些神圣词语或经文包括诸如“耶和华是我的牧者”、“我凭着信心而行”、“耶和华的喜乐是我的力量”、“我将我的忧虑卸给耶和华”或“ 愿安息。” 已故的约翰·梅因是基督教冥想传统中最有影响力的精神导师之一，他鼓励信徒使用咒语或神圣词“Maranatha”，意思是“来吧主耶稣”。 建议使用这个咒语是因为它与经文相关，并且没有任何情感或心理参考，这会阻止我们的思想对这个词产生心理依恋。

 您还可以选择整部​​经文或仅选择一个词，例如“耶稣”或“耶稣”来默想。 安静地冥想或在背景中播放轻柔的音乐。 最好为音乐计时或使用计时器，这样您就不必担心上班迟到或错过约会。 当你冥想时，通过关注你的呼吸和你的神圣话语、段落或经文来完全临在。 你可以随着你的呼吸或任何你的思绪开始走神时默默地重复这些。 您还可以在脑海中创建一个心理图片以专注于。 当你练习安静和平静你的思想时，你会感觉到上帝的同在更强烈，对听到他的声音更敏感。

 当圣灵在你心中留下话语或印象时，你也会开始感受到他的渴望。 不要在冥想期间专注于这些，而是​​在完成后将它们写在您的日记中。 当我们清除思想上的杂乱时，我们就会创造更大的空间来聆听上帝的声音，并与上帝成为“一体”。 当你练习这种形式的冥想时，你会发现旧的重量和担忧似乎消失了。 任何邪恶的事物都不能站在上帝的面前。

 神圣的话语、经文或段落冥想一览：

 选择一个神圣的词、经文或段落来冥想 o。

 舒适地坐在您不会分心的地方并闭上眼睛。

 开始专注于你的呼吸。

 做一个快速的身体扫描并释放任何压力。

 开始慢慢地、安静地重复你的单词、经文或段落（一次一个单词），与每次呼吸的循环保持一致。

 每当你的思绪走神时，把你的注意力拉回到你的呼吸、话语或段落上。

 继续5-20分钟。

 好处：

 可以把神的话藏在心里。

 默想经文。

 将注意力集中在上帝和他神圣的同在上。

 体验和安息神的同在。

 学会静心。

 2. 引导式基督教冥想

 引导式基督教冥想是另一种可以帮助您冥想基督的方法。 引导式冥想通常在 CD 或磁带上。 引导式基督教冥想非常适合刚开始冥想的人，并且是学习通过遵守或遵守咒语或神圣或经文进行冥想的良好过渡。 有些人需要通过他们的冥想体验来获得额外的稳定性和结构。 大多数引导式冥想 CD 以放松练习开始，然后是圣经叙述。 有些充满了圣经故事； 其他人则更具视觉性或互动性，例如带您在大自然中散步或将您的忧虑钉在十字架上。 引导式基督教冥想还可以涵盖各种各样的主题，帮助您相信上帝会治愈、控制消极想法或释放过去的痛苦记忆。 我什至对培养视力、吸引爱、克服愤怒和释放有毒情绪进行了冥想。 当您想专注于基督徒行事的特定方面时，以基督为中心的引导式冥想很有效。 放松练习让你的头脑准备好吸收上帝的话语和他的原则，以获得最大的效果。 好处是你可以在沉浸在经文中的同时学会放松和平静你的思想。 整个冥想过程中的谈话可以帮助您保持临在和专注，并减少徘徊的想法。

 引导式基督教冥想一览：

 确定打坐的目的（释放忧虑、放下恐惧、放松）

 查找有关此特定主题的引导式基督教冥想。

 舒适地坐在您不会分心的地方并闭上眼睛。

 按照叙述者的指示进行操作。

 继续直到结束。

 好处：

 非常适合可能觉得做得不对的初学者。

 可以找到特定主题的冥想。

 遵循禅修者的指示，减少分心

 3. 默想神的话

 另一种流行且更具历史意义的冥想方式是基督教僧侣所谓的沉思祈祷。 这种冥想形式包括选择一段简短的经文或圣经段落，然后用一整天的时间思考它。 在他们的反思中，僧侣会思考这些特定的经文如何与他们的生活相关。 他们通过使经文成为他们自己的，从而获得了经文的所有权。 他们通过他们衡量自己的行为，并考虑他们需要做出哪些改变，以便他们的生活亲自反映这些段落。 您可以将这种冥想形式添加到您的日常灵修中，方法是选择并写下一段特定的经文，然后祈求上帝让这段经文对您真实。 有趣的是，这段经文似乎有了自己的生命。 圣经说，神的话就像一把两刃的剑，它是活的，它使我们振作起来。 （希伯来书 4:12）我们被话语改变了，但话语必须进入我们的心和我们的灵，而不仅仅是我们的头脑。 许多年前，当我开始研究这个词来写我的手稿“不要回到埃及”时，我惊讶地看到了我以前无法理解的经文中的含义。 通过咬一小口然后慢慢咀嚼来默想这个词是变革性的，而且比仅仅阅读整章经文更有效。

 默想神的话一览

 找出一段让你产生共鸣的经文。

 把它写在索引卡上。

 慢慢读几遍。

 写下它对你的精神和实际意义。

 想一想并全天沉思这段经文。

 好处：

 消化神的话

 使这个词在您的生活或经历中变得实用

 背诵经文。

 让上帝的话语改变和更新你的思想。

 4. 沉浸在上帝的同在中

 在过去的几年里，我在美丽的沙斯塔山举办了一次基督教冥想静修会，我们作为一个团体，在那里体验了沉浸在上帝的精神或他的同在中的意义。 沉浸在灵里的术语让我想起像海绵一样吸收神的所有属性或在他的荣耀中涉水。 这是我们与上帝“同在”的时候，就像亚当和夏娃在凉爽的天气里与上帝同行一样。 圣经告诉我们，在上帝面前是充满喜乐的。

 最近我又开始把浸入神灵的做法融入到我的基督教冥想练习中，很有意义也很有意义。 它，连同其他形式的圣经冥想，为我提供了各种工具，帮助我平静我的思想，驯服我的情绪，唤醒我的精神，并制服我的肉体。 我无法告诉你我有多么感激我能够管理我的思想和行动，而不是他们管理我。 这是一个持续的过程，会一直持续到我与主同在。

 沉浸在上帝的同在中

 留出 30-60 分钟与上帝同在。

 从 youtube 上选择轻柔的音乐，甚至是沉浸式的冥想。

 创造一个舒适的地方，让您可以躺下。

 如果需要，可以用毯子和枕头支撑自己。

 打开音乐或冥想，让上帝的同在充满你的存在。

 好处：

 只是与基督同住

 体验基督的同在和对你的爱。

 纯粹的放松和休息。

 让你所有的烦恼都烟消云散。

 不需要任何引导式冥想、脚本或段落。

 5. 耶稣祷文冥想

 早期教会领袖建立的另一种冥想技巧是，耶稣祈祷冥想，它随着你的呼吸静静地重复：“主耶稣，上帝的儿子，怜悯我。” 有些人还将这种祈祷冥想与念珠结合使用。 做耶稣祷文，轻轻吸气，在心里默念：“主耶稣，上帝的儿子，怜悯我”，然后呼气。 如果您愿意，您还可以添加单词“罪人”。 你也可以在几次呼吸中更慢地完成这节经文。 如果您正在使用念珠，请在每节经文中触摸或向前移动一个念珠。 让话语穿透你的心。 当你的思绪飘散时，回到你的诗句和珠子的触摸上。

 早期教会的沙漠男男女女正在寻找一种不断祈祷的方式，这在整本圣经的许多经文中都得到了鼓励。 他们想要一个内心的祈祷，他们可以在沉默的时候默默地重复，这会穿透他们的心，他们可以整天背诵，不断体验上帝的同在。 事实上，他们尝试沉思许多不同的经文，包括诗篇，但最终同意了耶稣祷文：“主耶稣，上帝的儿子，怜悯我”，因为许多圣经中与耶稣的相遇都是从这句话开始的。 耶稣祷文宣扬我们的信仰，并通过祈求怜悯和谦卑地依赖上帝来使我们谦卑。 在下一节中，您可以收听早期基督教灵性和耶稣祷文的音频，以了解有关早期教会领袖和这种强大冥想的更多信息。

 耶稣祷告冥想一览

 舒适地坐在您不会分心的地方并闭上眼睛。

 开始专注于呼吸并快速进行身体扫描并释放任何紧张感。

 开始慢慢默念耶稣祷文，主耶稣，神的儿子，怜悯我”（可加上“罪人”）。 您可以用呼吸循环重复一个单词，一次重复几个单词，或者每次吸气/呼气时重复整节经文。 如果您使用念珠，请在每节经文后向前移动一颗念珠。

 每当你走神时，把你的注意力带回到祈祷上（如果使用珠子）。

 继续5-20分钟。

 好处：

 在你的生活和环境中祈求上帝的同在。

 体验基督的同在和对你的爱。

 谦卑地寻求上帝的怜悯和对他的依赖。

 默想早期沙漠圣徒使用的一个强有力的短语。

 转化和净化心脏。

 6. 念珠冥想

 这是一种新的冥想，我开始更频繁地做我喜欢的冥想。 我自己创建了它，但我相信你可以在某处找到一些参考。 念珠和念珠有许多不同的形式。 有些是珠子，有些是特殊的绳索或织物。 我用从 Hobby Lobby 购买的珠子和一个可爱的小十字架吊坠制作了自己的念珠。 您可以制作多种珠子长度和样式。 我还使用有弹性的绳子制作珠子，这样珠子就可以很容易地沿着绳子移动。

 在我的念珠冥想中，我一边向前移动一颗念珠，一边慢慢地（一次一个字）背诵经文。 我不会重复相同的经文，而是在冥想期间想到的任何经文。 我相信出现的经文是我需要沉思的经文。 对于这种类型的冥想，你需要记住几节经文，或者你可以一遍又一遍地做同样的经文。 它类似于段落或经文冥想，但珠子为心灵增加了额外的锚点或焦点。 我也很喜欢在冥想时间制作和使用珠子的想法。

 念珠冥想一览：

 购买或制作自己的念珠。

 舒适地坐在您不会分心的地方并闭上眼睛。

 开始专注于你的呼吸。

 做一个快速的身体扫描并释放任何压力。

 开始按照每次呼吸的循环缓慢而安静地重复经文（一次一个字）。 当你完成每一节经文时，用你的手指[触摸]或向前移动一个珠子。 然后开始背诵相同或不同的经文（无论想到什么。）

 每当你走神时，把你的注意力带回到你的经文和念珠上。

 继续5-20分钟。

 好处：

 可以把神的话藏在心里。

 默想经文。

 将注意力集中在上帝和他神圣的同在上。

 体验和安息神的同在。

 学会静心。

 念珠作为额外的锚来驾驭心灵。

 用念珠制作和冥想很有趣。

 7. 正念冥想

 最简单的冥想形式是正念。 什么是正念？ 我听过的最好的定义是正念是对你的感觉、思想、感觉和环境。 因此，当你在场时，你就保持正念。 大多数人的思想在过去和未来之间摇摆不定。 除此之外，大多数这些想法都是无意识的，也是消极的。 正念冥想帮助我们看到，经常发现，我们大部分时间都在冥想什么。 在正念冥想期间，您的呼吸是您的锚点或主要焦点。 当念头生起并且它们会生起时，你只是注意到它们而无需判断或执着。 与其认同他们，不如观察他们。 你可以观察它们直到它们溶解，就像从黑板上擦掉单词一样擦掉它们，或者把你的注意力重新集中在你的呼吸上。 正念冥想非常适合训练头脑和摆脱无意义的想法。 正念冥想将被视为一种世俗的冥想，这意味着它没有任何宗教影响。

 正念冥想一览

 舒适地坐在您不会分心的地方并闭上眼睛。

 开始专注于你的呼吸。

 做一个快速的身体扫描并释放任何压力。

 每当你的思绪飘荡时，就用你的呼吸作为你的锚。

 当你注意到想法、图像或白日梦充满了你的头脑时，只需以超然的态度去注意它们，不要做任何判断。 你只是旁观者。

 继续5-20分钟。

 好处

 远离消极和令人担忧的想法

 训练头脑

 促进放松和缓解压力

 8. 加入冥想小组

 最后，考虑加入基督教冥想小组。 通过世界基督教冥想社区网站 (WCCM) (www.wccm.org) 或 Contemplative Outreach，您可以找到您所在地区的团体。 如果没有可用的组，请考虑创建自己的组。 该组织提供有关如何启动和维护基督教冥想小组的资源。 通过加入一个小组，您可以获得有关冥想的指导，并从一些资深冥想者的知识中受益。 就像集体教会敬拜可以令人振奋、充满活力和团结一样，集体默想上帝也会带来上帝甜蜜的精神和同在。 团体通常每周会面一到两次，并且是免费的。 在会议期间，辅导员将分享有关冥想或灵性成长的简短教导。 接下来是持续约 20 分钟的冥想时间。 之后，可能会有一个共同的讨论，或者可能会要求信徒安静地离开，以免打扰那些仍在等候主的人。 WCCM 主任劳伦斯·弗里曼 (Laurence Freeman) 写道：“冥想小组是对我们这个时代的巨大精神饥渴的最现代表达方式。”

 加入冥想小组

 谷歌搜索您所在地区的当地基督教冥想团体。

 定期参加。

 在家里继续练习。

 定期参加静修和研讨会，以加深与其他志同道合的信徒的实践和团契。

 好处：

 小组指导

 与志同道合的信徒一起默想

 企业冥想很强大

 让你保持动力和责任感。

 结论

 总而言之，冥想是一种精神实践，可以增强我们与上帝的关系，上述基督教冥想技巧向您展示了将其付诸实践的各种方法。 花时间与上帝同在，可以帮助我们展现他的品格。 默想经文或咒语教我们平息烦躁的思绪，并让我们更敏感地聆听上帝的声音。 以默观祈祷的形式默想上帝的话语是一种反思圣经并思考其与我们个人生活的相关性的方式。 加入基督教冥想小组可以提供指导、体验和集体分享冥想艺术的地方。 所有四种冥想形式都可以改变我们，使我们的生活更加充实、以基督为中心和平衡。

 尽管有许多基督教冥想技巧，但重要的是找到适合自己的一种。