Christian Meditation Group

THE ESSENTIALS OF CHRISTIAN MEDITATION

Meditation is as natural to the spirit as breathing is to the body. Deeply rooted in the Christian tradition, it is an ancient spiritual discipline, a simple way to be present to God. The tradition does not say that meditation is the only or the best way to pray. It simply conveys the wisdom, at once practical and holy, of daily silent prayer. It transmits the teaching of contemplative prayer, first articulated in the early church through the teachings of the Desert Fathers and passed on down the centuries. This tradition advises the following simple practice:

 

• Choose a quiet place. You may wish to light a candle and play music before starting.

• Sit down comfortably on a chair, kneeler, or the floor.

• Keep your back straight but do not force or strain it.

• Place your hands on your knees or on your lap.

• Still any tension and movement in your body so that you feel relaxed but alert.

• Close your eyes lightly or, if you prefer, have them open but looking downwards.

• You may wish to take a single deep breath in and out to centre yourself.

• Now breathe normally, without forcing yourself, staying relaxed and alert.

• To focus your meditation choose between a) following your breath; or b) slowly and interiorly, saying a meditation word (e.g. Abba, Jesus, maranatha).

• Continue returning to your breath or word for the whole time of the meditation.

• When thoughts, images or distractions of any kind arise, simply let them go.

• Return to your breath or word gently as soon as you realize you have wandered off.

• Don’t evaluate yourself. But if you do, don’t be harsh on yourself. Just say your word or return to your breath.

• Stay with following your breath or saying the same word during meditation.

 

Especially for those who are new to meditation, we recommend using the word ‘maranatha’ as a focus. This is an ancient Christian prayer from the language Jesus spoke, Aramaic, meaning 'Come Lord'. Repeat the word in four equal syllables, ma-ra-na-tha. Give it your full attention, but don't think about its meaning. Distractions will come but don't try to repress or fight them. Simply let them pass. When you do find that one has hooked your attention, simply return in faith to saying the word. This is the 'work of the word'. For some, simply following their breath may prove more fruitful in which the Spirit breathes in us. Meditate twice a day, ideally in the early morning and early evening. The optimal length of time for meditation is 30 minutes but you might begin with twenty and gradually increase.

 

Once you have begun this daily practice, there are a few guidelines concerning your attitude that will help you and others go deeper. First, don't assess your progress. The feeling of failure - or success - may be the biggest distraction of all. Do not expect or look for 'experiences' in meditation. You don't have to feel that anything should be happening. This may seem odd at first, because the experience of silence is so unfamiliar to most of us and so alien to our culture. And we are not used to being simple. The silence, stillness, and simplicity, however, do have a purpose. In one of the parables of the Kingdom, Jesus compares the Kingdom to a seed that someone plants in the ground. The person then goes off to live an ordinary life while the seed grows silently in the earth, how he does not know. The same thing happens to us, as the word is rooted evermore deeply in our hearts. And, as in the parable, there will in time be signs of growth. You will not always find them in your meditation itself, but in your life. You will begin to harvest the fruits of the spirit; you will find that you are growing in love. And if you ever stop meditation. whether for a day, month or year, simply return to it again trusting in the infinite generosity of God’s Spirit.