“Be still, and know that I am God!” (Psalm 46:10)

Meditation is pure yet holistic , free yet most valuable and simple yet provocative. In a society that is moving fast, we have the inclination to abandon what is not seen and go for the most obviously shining, visible and available object. It is no wonder that we have neglected the historical practice of meditation. If Jesus Christ found it important to meditate while walking on this earth, who are any of us to be less needing to hear from God? It is important that we meditate day and night (Psalm 1:1-2). Prayer is important. It is our opportunity to voice our love, praise and appreciation to God. Our time to pour out our concerns, requests and questions. Meditation is the complementary side of the coin that comes with prayer. It is our effort to listen, listen to God.  Is it ever more important for God to hear our own will than for us to hear His will for us?

There are many steps and actions to take that facilitate our ability to meditate. We will touch on some of these on this page as there are other resources that do as well. However, we must always keep our eyes on the prize and the prize is to hear from God, the Holy Spirit. You, in your personal life must decide what helps you to do that. Solitude helps most us to at least start and hear more from God. Yet some of us will mature to a point where they hear clearly from God in the most crowded and loudest environment. Some are more calmed by candles and soothing music while others choose the most basic and simplest of surroundings. Some choose very intentional postures, while other mature to a point of hearing God as they walk down a New York City street. Meditation itself is simple, pure and free. It is accessible to all of us, yet many of us will bypass this valuable and powerful tool that will bring about the greatest transformation in our lives. God contains all answers and resources; anything that you are meant to have He can and will give to you more quickly than any other means.

A meditative state is a state that is relaxed, clear and focused. Meditation is holistic because it is medicine for the mind, body and spirit in an interconnected manner.  Addition to being a medicine that provide spiritual blessings and discernment, many believe, including myself that meditation helps among many other things, physical conditions like these as well:

  • Stress
  • Anxiety
  • Heart Disease
  • Hypertension
  • Sleep Issues
  • Fatigue
  • Addictions  

There are several  types of meditations. Let us discuss five major types:

Mindfulness meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath in order to help you block out all other distractions and concentrate on messages from God. You can observe your thoughts and emotions but let them pass without judgment in order to relax and hear from God.

Guided meditation is sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. Try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide

Focused Meditation is great because you can focus on a particular question and/ or theme. The key here is to just focus on one of these things and stay committed to receive the greatest breakthrough, information and/or peace in a specific area. This is when relaxation music comes in handy. It helps us to narrow our focus on items, that we deem as most critical.

Reflection Meditation entails reading scripture and/or inspirational  text for reflection and  inspiration. You also can listen to sacred music, spoken words or anything else that you find inspiring.

Movement Meditation can be extremely stimulating yet relaxing. By focusing on your breath in a relaxed and intentional manner, try out different gentle, repetitive flowing movements. Focus your attention on your movement to help you narrow your spiritual and mental focus. Yoga is often used in this manner, though other intentional flowing movements are effective as well. Some even use walking while focusing on a steady and modest walking pace.


Elements of Meditation

As mentioned earlier, different types of meditation may include different features to help you meditate. Some of the most common features in meditation include:

Focused attention -  Focusing your attention is generally one of the most important elements of meditation. Focusing your attention is what helps free your mind from the many distractions that cause stress and worry and/ or help you to receive spiritual breakthroughs. You can focus your attention on your breathing to help.

Relaxed breathing - This technique involves deep, even-paced breathing using the diaphragm muscle to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently.

A quiet setting -  If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions — no television, radios or cellphones. As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store.•A comfortable position. You can practice meditation whether you're sitting, lying down, walking or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation.

Scan your body - When using this technique, focus attention on different parts of your body. Become aware of your body's various sensations, whether that's pain, tension, warmth or relaxation. Combine body scanning with breathing exercises and imagine breathing and relaxation into and out of different parts of your body.

Some Scriptures on Meditation:

May my meditation be pleasing to Him, as I rejoice in the LORD   (Psalm 104:34)

May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD  (Psalm 19:14)

Meditate upon these things; give thyself wholly to them; that thy profiting may appear to all.  (Timothy 4:15) 

Blessed is the man that walketh not in the counsel of the ungodly, nor standeth in the way of sinners, nor sitteth in the seat of the scornful. But his delight is in the law of the LORD; and in his law doth he meditate day and night. (Psalm 1:1-2) 

Be still, and know that I am God! (Psalm 46:10

Change is an inevitable part of life. We cannot grow without changing. I can partner with you to be the
Master of the Change in your life.

Dr. Lepora

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