There are many different forms and methods for meditation. Key elements for meditation include breathing techniques, visualization and verbalizing or calling forth what you want for your life.
As I’ve been developing my own practice of centering and playing with techniques, I’ve picked two scriptures that deepen gratitude for me and alternate between using them. They create just the kind of attitude and awareness that I want to have when I meet with my Creator. The practice slows me down; I am thankful, open and aware and ready to listen.
Here’s my practice. Try it for yourself: Close your eyes and in your head, silently say the word or phrase of the scripture, one portion at a time. With each phrase, simply breathe in and out for 4-6 breaths. On each in-breath, say the word and at the same time picture an image (person or event) that captures the word’s meaning and solicits a positive emotional response. Try to make it as real and as vivid with sensory detail as possible: visual, smells, sounds, touch, perhaps even taste.
Repeat this process for each word, taking your time, spending as long as you want on each key word. As you fill yourself up with reminders of all things good, you guide (or redirect, whichever the case may be) your brain and your spirit into a positive life-giving direction.
For me, my practice of Galatians 5:22-23 always looks the same. I picture the same images each time because I have strong ties to what each image means for me and they always solicit an emotional, meaningful response to the word I focus on that I want to be evident in my life.
Mine looks something like this (yours will obviously be uniquely yours):
Gratitude Meditation: Galatians 5:22-23
“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control; against such things there is no law.”
Close eyes and on the in-breath, I say love – my image is one of my mom rocking me when I was a little girl. I felt safe and loved.
Joy – is my “soul” dog and her love of life. Every. Single. Day.
Peace – holding “Pop’s” hand in a particular moment when he expressed complete peace with God. I literally felt it in his grip.
Patience – is the image of Pete’s face every time he meditates. So serene.
You get the idea. I recall the feeling and memory for 4-6 in-breaths for each fruit. And underlying my focus is the fact that these attributes are meant to bear fruit in my life – and in yours.
Another Gratitude Practice
Today’s gratitude meditation practice focuses on Philippians 4:8
“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
Try it for yourself: Get comfortable and read the verse a couple of times. Close your eyes and take a few slow, long breaths. When you feel ready, silently say the word or phrase of the scripture, one portion at a time. With each phrase, simply breathe in and out for 4-6 breaths. On each in-breath, say the word and at the same time picture an image (person or event) that captures the word’s meaning and solicits a positive emotional response. Try to make it as real and as vivid with sensory detail as possible: visual, smells, sounds, touch, perhaps even taste.
Repeat this process for each word, taking your time, spending as long as you want on each key word.
What is true for you? Noble? Right? Excellent? What comes to mind? How many things come to mind? How can you contribute today to that list so you have something new to think on next time?