Christian Devotional Meditation, Christ-Centered Present Moment Awareness, and Grace-Focused Meditation

Fernando Garzon, Psy.D.

Kristy Ford, Ph.D.

Meditation is one of the most effective ways to relieve stress. Christian devotional meditation is distinctive from eastern forms of meditation in a variety of ways. First, instead of just focusing on “emptying” oneself from various thoughts and distractions, it also focuses on filling us with a deeper awareness of God through Scripture or meditation on His character. Unlike Eastern worldviews, the Christian worldview recognizes that God is immanent (always with us) and transcendent. Thus, we are not alone in our present moment experience. Christian devotional meditation helps us recognize His presence. Second, as Christians we do not approach “openness” or emptying ourselves of our worries in a naïve fashion. We are aware that we have an enemy, and that there are bad spiritual influences as well as good ones. Thus, we choose to be filled with God’s presence rather than just being open to any spiritual influence. We do this with an intentional focus on God’s character, Scripture, or Scripture-based themes.

What to do

The handouts below will help you practice Christian devotional meditation, Christ-centered present moment awareness, and Grace-Focused meditation. Choose one of the methods each day. Some people like to vary which method they choose each day, others find one method they like and stick with that, or others do a combination. Pick a good time for you to practice 10 minutes a day. Some clients like to do this as the first part of their time with God in the morning or evening. Others like to do it before going to bed. If you suffer from insomnia, you might try doing this when you lie down to sleep. It will help you drift off to sleep. In addition to practicing the exercise of your choice each day, I will share a quick “stress reliever” you can apply during the day when you feel stressed.

 

 

Handout 1

Scriptural Truths Meditation

(God’s Character Version)

 

The purpose of Scriptural Truth Meditation focused on God’s character is to help us slow down and quietly reflect on a significant truth about who God is. You are not studying this truth in an overly analytical manner, but rather receiving the depth of the truth at the heart level. This can be very helpful when we feel anxious, hurried, stressed, or frustrated. Turn off the cell phone, computer, TV, radio, and all other media sources. Make yourself comfortable. Pray and ask the Lord to open your heart to receive His truth at a deeper level.

 

1. Choose a characteristic of God that is meaningful and comforting. Below are a few examples. You may add others as well. I will be glad to help you identify additional traits if you like. [Alternative for non-Christians: Choose a comforting phrase to meditate on, such as “Peace,” “Love,” “Joy,” etc.]

 

God is love	God forgives me
God is in control	God is faithful
God is good	God is merciful
Jesus loves me	Jesus is Lord

 

 

2. Sit in a comfortable position

3. Close your eyes in order to become more focused and avoid potential distractions.

4. Take a deep breath in and breathe out repeating the trait of God you chose [or comforting phrase].

5. Repeat several times

6. Quietly reflect on this trait and how this characteristic of God is expressed in your life.

7. Your mind will eventually wander. This is normal. You do not need to beat yourself up.

8. Simply return to the trait regularly when your mind wanders.

 

People vary as to how long they meditate in this fashion. Often 10-15 minutes is sufficient. When you are done, you may want to jot down any thoughts from your experience. Feel free to share them with me in our next session or to keep them private.

Stress Reliever: During the day, when you feel stressed, take a deep breath and repeat quietly or in your mind the characteristic of God you meditated on during your 10 minutes 1-3 times. Then, return to what you were doing.

 

 

Scriptural Truths Meditation

(Bible Passage Version)

The purpose of Scriptural Truth Meditation (Bible Passage Version) is to help us slow down and quietly reflect on a significant truth from Scripture. This can be very helpful when we feel anxious, hurried, stressed, or frustrated. Cut off the cell phone, computer, TV, and radio. Make yourself comfortable. Pray and ask the Lord to open your heart to receive His truth at a deeper level.

1. Choose a Scripture phrase that is meaningful and comforting. Below are a few samples. Add others that are also encouraging. I will be glad to help you find other passages if you like. [Alternative for non-Christians: You may find a non-Christian inspirational passage to meditate on]

 

Psalm 23:1, “The Lord is my shepherd.”	I John 4:8b, “…God is love.”
Philippians 4:13, “I can do all things through Christ who strengthens me.”	Romans 8:1, “There is therefore now no condemnation for those who are in Christ Jesus”
Proverbs 3:5a, “Trust in the Lord with all your heart…”	Psalm 37:7a, “Be still before the Lord and wait patiently for him…”
I John 1:9a, “If we confess our sins, he is just and faithful to forgive us our sins…”	Matthew 11:28, “Come to me, all you who are weary and burdened, and I will give you rest.

 

 

2. Sit in a comfortable position

3. Close your eyes in order to become more focused and avoid potential distractions.

4. Take a deep breath in and breathe out repeating the Scriptural phrase. If you chose a longer scripture, you may want to do half the Scripture in one breath and the other half in your second breath.

5. Repeat several times

6. Quietly reflect on the passage, pondering its meaning and how its message is expressed in your life.

7. Your mind will eventually wander. This is normal. You do not need to beat yourself up.

8. Simply return to the Scripture phrase regularly when this occurs.

 

People vary as to how long they pray the Scripture in this fashion. Often 10 minutes is sufficient. When you are done, you may want to jot down any thoughts about your experience. Feel free to share them with me in our next session or to keep them private.

Stress Reliever: Jot down the Scripture on an index card or put it in your smart phone. During the day, when you feel stressed, take a deep breath and repeat quietly or in your mind the Scripture phrase you meditated on 1-3 times. You might look at your index card (or smart phone reminder) to help with this. Then, return to what you were doing.

 

Christian Breath Awareness Exercise

 

I’d like you to make yourself comfortable, sitting in a relaxed posture, closing your eyes or finding a spot in the room to let your eyes focus on. Allow yourself to switch from the usual active or doing mode to a mode of simply being, of resting in God’s caring presence. As you allow your body to become still, bring your attention to the fact that you are breathing. The breath is a reminder of God creating us, “And the Lord God formed man of the dust of the ground, and breathed into his nostrils the breath of life; and man became a living soul.” [Gen. 2:7]. With every breath in, you can recognize God breathing His life into you. With every breath out you can place yourself in His hands, resting in the Lord. Breathe in His life, breathe out resting in Him. There is no need to change anything. Just breathe naturally. He is with you in your experience, giving you love and grace.

And now focus on your breath more intently. If your mind wanders into other things, this is normal. No need to criticize yourself. Simply release those thoughts into God’s loving hands and return to your breath. There is no need for a long prayer, a simple yielding and turning of your focus back to the breath is releasing these things to God.

Become aware of the movement of your breath as it goes into your body and as it leaves your body. Notice how it feels to you. No need to manipulate the breath in any way or change it. Simply be aware of it and of any feelings associated with breathing. Observe how the air feels going into your nostrils…Perhaps you can feel the air flow inside your nostrils into your sinuses, and down into your lungs as you breathe in…Notice how the breath feels deep down in your belly…Observe the abdomen as it expands when you breathe in, and as it falls when you breathe out…Expanding and falling…Expanding and falling. Observe how the air feels going out…Be completely here in each moment with each breath…No need to try to do anything, no need to get any place, simply be with your breath.

Ride the waves of your breath, observing the rhythmic pattern…If your mind wanders, gently release those thoughts into God’s hands and bring it back to the moment-to-moment sense of the flow of your breathing…Your breath anchors your attention, bringing you back to the present moment whenever you notice that your mind is becoming absorbed or reactive to something….Just be with your breath.

In a moment, the breathing meditation will end. Whatever way you would like to end this time will be fine. And when you are ready, bring your awareness back to the room, opening your eyes.

 

Stress Reliever: During the day, when you feel stressed, close your eyes and get in touch with your breathe, noticing the different sensations, breathing in the sense of God’s presence and releasing your tensions and worries into His hands as you breath out. You may also do this activity by setting a random timer on your phone to go off. Each time it does, you do the exercise.

 

Grace-Focused Meditation

 

Instructions: Take a look at this prayer meditation that we can try out together. The meditation has key prayers that are typed in all capital letters. Feel free to modify these prayers into ones that fit you better if you like. If you like, we can work together to develop prayers that fit God’s grace-filled love for you through Jesus.

 

This prayer meditation focuses on the love, mercy, and grace of God. To start with, make yourself comfortable, sitting upright with your feet on the floor. You may find it helpful to close your eyes, or perhaps find a spot in front of you to focus on. As I read this meditation, you may find a better way of phrasing some of the prayers for you. This is fine, modify them in whatever way is most helpful for you, tuning me out in those portions and returning attention to my voice when I’m saying something helpful again.

Begin by noticing how the temperature feels to you overall as you are sitting there. How does the temperature feel on your hands compared to the parts of your body that are clothed? Perhaps you sense a subtle difference in temperature, perhaps not…Notice the temperature around your arms on the unclothed parts compared to your chest area. How does the air feel on your face? Maybe you can sense the small air currents or temperature differences there. It’s fine if you do and fine if you don’t. Whenever you mind wanders, just gently return it to this meditation. Now turn to your breathing. Simply notice how you are breathing. In the Hebrew, the Holy Spirit Himself is called the breath of God. Spend some time just breathing in the presence of God and releasing your cares into His hands as you breathe out…breathing in His presence and releasing your cares. As you welcome God’s presence and release your cares, consider this prayer. THIS MOMENT O LORD I ACCEPT YOUR MERCY TOWARDS ME. Observe any thoughts or reactions that pop into your mind as you pray this. Simply notice these, and allow yourself to return your focus to God and your prayer. The Lord delights in giving us mercy. THIS MOMENT O LORD I ACCEPT YOUR MERCY TOWARDS ME. I RECEIVE YOUR GRACE AND UNCONDITIONAL LOVE…Perhaps your mind questions this prayer or argues with it, perhaps not. However your mind reacts, simply observe the response and return to your prayer as an act of trust…The Lord’s love, grace, and mercy endure forever. They are a part of His character. It is out of His grace that we pray, LORD JESUS, I ACCEPT YOUR ACCEPTANCE OF ME. However your mind may be responding to His grace, gently ponder His acceptance…His love…His forgiveness…His grace…and faithfulness…LORD JESUS, I ACCEPT YOUR ACCEPTANCE OF ME. I REST IN YOUR GRACE AND LOVE. There is safety, peace, and rest in the acceptance, grace, and love of the Lord Jesus. Spend some time pondering His grace and love…I REST IN YOUR GRACE AND LOVE. In a moment, I’ll be ending this prayer meditation with the word “amen”. In whatever way you would like to bring closure to this time, you may do so…Amen.

 

Stress Reliever: During the day, when you feel stressed, close your eyes, take a deep breath, and pray a portion of the above meditation. For example, take a deep breath and pray I REST IN YOUR GRACE AND LOVE. Repeat as-needed. You may also do this activity by setting a random timer on your phone to go off. Each time it does, you take a deep breath and repeat I REST IN YOUR GRACE AND LOVE.

 

Christian-Adapted Lovingkindness Meditation Version 2

Instructions: Take a look at this prayer that we can try out together. The prayer that we will repeat is, “I receive Your grace, Your peace, Your love.” Feel free to modify the prayer phrase into one that fits you better if you like. We then branch out to pray for others with a similar prayer, “May Your grace, peace, and love fill [insert name of someone]. You may modify this prayer as well.

 

Make yourself comfortable. You may like to close your eyes or find a spot in the room for your eyes to focus on. Permit yourself to transition from the usual busy or doing manner of living to a manner of simply being, of resting in God’s caring presence. As you transition to this resting state, bring your attention to the fact that you are breathing. Just breathe naturally. With every breath, you can breathe in the Lord’s life and breathe out resting in Him…Consider this prayer quietly to yourself, “I receive Your grace, Your peace, Your love.” Perhaps some thoughts or reactions pop into your mind as you pray this. Simply notice these, and allow yourself to return your focus to your prayer. Just repeat the prayer, over and over, to yourself, receiving this gift from God to yourself. “I receive Your grace, Your peace, Your love.” [pause to allow silent praying]… Eventually your mind wanders… gently return your attention to the prayer, “I receive Your grace, Your peace, Your love.”… Once you’ve prayed for yourself sufficiently, you can try praying others… It’s usually easiest to begin with someone who is a dear friend or relative. Bring this person to mind… “May Your grace, Your peace, Your love fill [insert name].” Just keep repeating that prayer for this person. [pause to allow repeated silent prayer] Now think of someone who is an acquaintance. Once you have that person in mind, begin repeating “May Your grace, Your peace, Your love fill [insert name].” In a moment, I’ll end this prayer time with an “amen”, in whatever way you would like to reorient yourself to the room, do so. Amen

[In later sessions, more types of people can be added to the prayer on a case-by-case basis. For example, one might pray for strangers, someone who has disappointed the client, someone who has hurt the client, etc.]

 

Stress Reliever: During the day, when you feel stressed, close your eyes, take a deep breath, and pray a portion of the above meditation. For example, take a deep breath and pray I rest in Your grace and love. You may also pray for others, if you like. Repeat as-needed. You may also do this activity by setting a random timer on your phone to go off. Each time it does, you take a deep breath and repeat I rest in Your grace and love.