Posts filed under Christian Meditation

Advent Week 2 Meditation Audio and Script

In this second week of Advent, let’s take the time to prepare our minds and souls and to make room for His presence. Take five minutes of your day to stand in his awareness and love. This is a season when we may get lost and anxious amidst Christmas gift shopping, but have you stopped to meditate on the gifts God has given you? These are the gifts that truly matter because they tell you your mission in this world. 

 

 

 

 

Take a seat somewhere comfortable. This could be a yoga mat. If you are on a yoga mat get into a comfortable cross legged position. Otherwise sit with both feet on the ground. Gently close your eyes. Draw the crown of your head towards the heavens as you draw your shoulder back and down. Place your hands on your thighs with your palms facing up.

Start deepening your breath to help you connect to the Holy Spirit. On the day of the Pentecost, the Holy spirit came from heaven like a rushing wind. So, Let the Holy Spirit fill you with each breath. Visualize the Spirit filling you with joy, kindness, peace, and grace. Visualize a beautiful golden light overtaking you with each breath.

As you are doing this, exhale the tension from your body

Feel completely Relaxed.

Bring the breath to your chest, then upper belly, then lower belly.

Now let the air go from the lower belly, upper belly, and finally the chest.

Continue this three part breath by bringing the breath to your chest, then upper belly, then lower belly. Now letting the air go from the lower belly, upper belly, and finally the chest.

God has gifted each of us with unique talents and spiritual gifts. Let us embrace all that beauty and use those to help others and improve our world. Take a deep breath and embrace this verse:

First Peter 4: 10 says: "each of you should use whatever gift you have received to serve others, as faithful stewards of God's grace in its various forms".

Now let a deep breath out. 

What are some of the gifts God has given you? What are you good at? What do you excel at?

Take in His grace as you meditate on your gifts and take 5 deep breaths.

One more time, Take another deep breath and embrace this verse one more time:

First Peter 4: 10 says: "each of you should use whatever gift you have received to serve others, as faithful stewards of God's grace in its various forms".

Now take some time to meditate on how you are currently using your gifts. What have you been doing with what you excel at? 

 

Take in His grace as you meditate on your gifts and take 5 deep breaths.

 

One more time, Take another deep breath and embrace this verse one last time:

First Peter 4: 10 says: "each of you should use whatever gift you have received to serve others, as faithful stewards of God's grace in its various forms".

ased on the gifts you have been given meditate on what is God's mission for your life. What can you do to better explore those gifts and accomplish your mission?

Take in His grace as you meditate on your gifts and take 5 deep breaths

Everyone has a gift. Everyone is unique. Embrace your God given uniqueness, your gifts. In this Christmas season, rather than buying material gifts, be a gift to the world. Give of yourself to others. Build others up, make someone happy, embrace someone, help someone. 

As you rest in His grace for a few last breaths I want you to inhale His Grace

Exhale self doubt

Inhale His Grace

Exhale self doubt

Inhale His Grace

Exhale self doubt

Inhale His Grace

Exhale self doubt

Now open your eyes slowly and feel your feet on the ground. Let's Thank God for this day and to Him be the Glory of your gifts and actions today! 

 

 

 

 

 

 

Advent Week 1 meditation: Love is coming

Today's meditation was designed to prepare our hearts for the love that is coming. Jesus birth is the ultimate show case of God's love for us. So as we wait to celebrate the incarnation of light and love into the world, we stop to feel this love. The meditation was based on 1 John 4:8 and 1 Corinthians 13: 4-8. The idea is to practice love by becoming grounded in love as we see in 1 Corinthians 13. I hope you enjoy it! The script is also available below in case you would like to share with students, friends, or family members! I hope this meditation blesses you! 

 

Love is coming Script: 

As we enter the season of celebration of the incarnation of light and love into the world, it is easy to get lost among shopping, preparation, and family gatherings. With so much to do, it is easy to forget to stand in the presence of He who longs to be known, but never demands. So today let’s take the time to stand in his presence and love. Let’s prepare as we experience the wonderful joy and peace given to us by He whose name is Wonderful Counselor, Mighty God, Everlasting Father, Prince of peace. Take a seat in a comfortable position. This could be in a chair or on a mat. Feel free to cross your legs if you are on a mat or to sit with your feet on the floor if you are on a chair. Draw the crown of your head towards the heavens as you draw your shoulder back and down. Place your hands on your thighs with your palms facing up.

Now Start deepening your breath to help you connect to the Holy Spirit. On the day of the Pentecost, the Holy spirit came from heaven like a rushing wind. So, Let the Holy Spirit fill you with each breath. Visualize the Spirit filling you with joy, kindness, and peace. Visualize a beautiful golden light overtaking you.

As you are doing this, exhale the tension from your body

Feel completely Relaxed.

Bring the breath to your chest, then upper belly, then lower belly.

Now let the air go from the lower belly, upper belly, and finally the chest.

Continue this three part breath by bringing the breath to your chest, then upper belly, then lower belly. Now letting the air go from the lower belly, upper belly, and finally the chest.

1 John 4:8 says Anyone who does not love does not know God, because God is love. So today I want you to experience this love. The love that came. The love that is. The Love that is to come again.

I want you to visualize yourself. Tell yourself:

I am grounded in God’s love. I am patient and kind, I do not envy or boast. I am not arrogant or rude. I do not insist on my own way. I am not irritable or resentful, I do not rejoice at wrongdoing, I rejoice with the truth. I bear all things, I believe all things, I hope all things,  endure all things. God’s love for me never ends.

Visualize yourself surrounded by God’s great love, by this beautiful cloud of light and energy. Feel the warmth of His great embrace.

Now I want you to visualize someone you deeply love. This could be a partner or loved one, a child or sibling, a friend, or relative. Tell this person:

You are grounded in God’s love. You are patient and kind, You do not envy or boast. You are not arrogant or rude. You do not insist on your own way. You are not irritable or resentful, You do not rejoice at wrongdoing, You rejoice with the truth. You bear all things, You believe all things, You hope all things,  endure all things. God’s love for you never ends.

Visualize this person surrounded by God’s great love, by this beautiful cloud of light and energy. Let this person feel the warmth of His great embrace.

Now I want you to visualize someone you feel neutral about. This could be someone you just met or just know in passing. Tell this person:

You are grounded in God’s love. You are patient and kind, You do not envy or boast. You are not arrogant or rude. You do not insist on your own way. You are not irritable or resentful, You do not rejoice at wrongdoing, You rejoice with the truth. You bear all things, You believe all things, You hope all things,  endure all things. God’s love for you never ends.

Visualize this person surrounded by God’s great love, by this beautiful cloud of light and energy. Let this person feel the warmth of His great embrace.

Now I want you to visualize someone you have a troubled relationship with. This could be a anyone whom you may have had an antagonistic relationship with. Tell this person without judgement:

You are grounded in God’s love. You are patient and kind, You do not envy or boast. You are not arrogant or rude. You do not insist on your own way. You are not irritable or resentful, You do not rejoice at wrongdoing, You rejoice with the truth. You bear all things, You believe all things, You hope all things,  endure all things. God’s love for you never ends.

Visualize this person surrounded by God’s great love, by this beautiful cloud of light and energy. Let this person feel the warmth of His great embrace.

Now stay grounded in God’s love for your for a few more breaths. Feel the warmth of his hand over your. Dwell in his protection and love.

Breathe in love

Breathe out fear

Breathe in Joy

Breathe out sorrow

Breathe in peace

Breathe out disharmony

Breathe in Tolerance

Breathe out intolerance

Breathe in Kindness

Breathe out selfishness

Breathe in goodness

Breathe out meanness,

Breathe in faithfulness,

Breathe out doubt,

Breathe in gentleness,

Breathe out harshness,

Breathe in self-control

Breathe out impulsivity

 

 

 

 

 

 

 

 

Thanksgiving Meditation Audio and Script

 Bow before your savior today!

Bow before your savior today!

Today is the perfect day to show gratitude. So why not meditate and thank your Savior, the one who has performed the ultimate sacrifice? This meditation uses visualization techniques to take you closer to Jesus and in a place of gratitude for his sacrifice. Play the audio below to get started. If you would like to share this meditation with others the script is also available below: 

Thanksgiving to the cross meditation script: 

Take a comfortable seated position. Place your hands on your knees. Draw your shoulders back and down and close your eyes. Turn your attention to your breath. Notice the quality of the air - is it cold, warm? It the air dry or moist? Notice how you are breathing…. Is your breath shallow or deep?

Without judgment breathe in and out.

Bring the breath to your chest, then upper belly, then lower belly.

Now let the air go from the lower belly, upper belly, and finally the chest.

Continue this three part breath - breathing deep into your belly. Feel your belly raise as you breathe.

As you continue to do this, feel all of the tension leave your body

Feel completely Relaxed.

Bring the breath to your chest, then upper belly, then lower belly.

Now let the air go from the lower belly, upper belly, and finally the chest.

Bring the breath to your chest, then upper belly, then lower belly.

Now let the air go from the lower belly, upper belly, and finally the chest.

Jesus cured ten lepers, but only one came back to show his gratitude and he was blessed. Today we will do a gratitude and kindness meditation to thank God, yourself, and others for all they have done for you.  As we continue to breathe deeply we will first focus our attention to God.

I want you to visualize the face of your savior. Imagine Christ our Lord present before you upon the cross, the sweat and blood dripping upon his face. Visualize the pain he felt giving up his own life for you. Notice the large nails on his wrists and feet. Notice his wounds. As Jesus slowly sags down with more weight on the nails in the wrists, excruciating, fiery pain shot along his fingers and up his arms. You see Him pushing himself upward to avoid this stretching torment, placing His full weight on the nail through His feet. I want you to see Him. Really look at your Savior, giving his life for you and begin to speak to him.

I want you to say to him:

I offer my gratitude for being saved by Your grace.

I offer my gratitude for the blessing of this life I have been given.

I offer my gratitude for the measure of health I have been given.

I offer my gratitude for the family and friends I have been given.

I offer my gratitude for the community I have been given.

I offer my gratitude for the teachings and lessons I have been given. 

Take five deep breaths as you visualize a beautiful light connecting your savior and you. Feel the gratitude for him, Feel the gratitude for the ultimate sacrifice He has made.

[pause]

Slowly open your eyes. Jesus tells you: Get up. On your way. Your faith has healed and saved you.

 

I hope this script and meditation bless you as much as it has blessed me!

Happy Thanksgiving and God Bless!

Izabel

 

Lectio Divina

I first learned about Lectio Divina during Holy Yoga retreat from Jill Fisk. Her Lectio Divina sessions were calming and taught me a lot about myself and the God that loves me. Before that, I viewed meditation as a person and her thoughts. But, since then I started bringing scripture into my daily meditations either in the form of mantras or as lectio divina. Today I will teach you this new type of meditation so that you can add it to your meditation toolbox.

You start Lectio Divina by taking a comfortable seated position. Close your eyes and focus on your breath. Allow yourself to become silent for a few minutes. I like to repeat the word maranatha to help me focus my thoughts.

Once you feel a sense of calm come over you, open your eyes and read a passage in scripture. Read it slowly and gently. Savor each phrase, really letting the scripture sink in. Close your eyes and sit with the scripture. Let it talk to you. Close your eyes and just sit with what you read. Repeat this 3 times. When you are meditating on the scripture, allow thouhgts to come by without judgement. Allow any inner pondering, any struggles to take you to a deeper dialogue with God.

If you would like to go through a guided Lectio Divina, take a look at this video and I will guide you through it!

Stay Blessed everyone!



 


Lent Meditation Challenge: Feeling God's Love and Kindness through Meditation

 Spend some time in God's love. Practice loving and kindness meditation today!

Spend some time in God's love. Practice loving and kindness meditation today!

Lent starts in two days! Are you ready to meditate for 40 days? It is so simple and beneficial for you, just take ten minutes a day to practice one of the meditations I have taught in the past three weeks. You will change your relationship with God, become calmer, and see clearer.

Today's meditation is a love and kindness meditation. In Mathew 22 Jesus is asked what is the greatest commandment of all. He replies:

"You shall love the Lord your God with all your heart, with all your soul, and with all your mind." This it the first and great commandment. And the second is like it: 'You shall love your neighbor as yourself.' On These two commandments hang all the Law and the Prophets. (Mathews 22:37-40)

Jesus summarizes the entire Mosaic law into love. So take sometime today to be in the love of your Savior and to send love to others. Loving and Kindness mediation is a form of meditation where you first send God's love to your self through affirmations and visualization techniques. Then you do the same towards a person you deeply love (spouse, child, etc), a neutral person (an acquaintance) , and finally a person who is hostile against you or that awakens negative feelings in your heart. 

Take ten minutes today to quiet your mind and to live the greatest command of God's law: love. Hope you enjoy the video!

Stay Blessed!

 

Contemplative Prayer: Be Still and Know

Today I teach you a different type of meditation for those of you who are planning to take the 40 day lent meditation challenge starting on February 10th. Today's meditation is a christ-centered meditation called contemplative prayer. Contemplative prayer was brought to the west by father William Meninger after he found a 14th century book entitled the cloud of unknowing. 

Much like the basic meditation you learned last week, contemplative prayer is done cross-legged with a straight spine. To start, deepen your breath and focus your attention to your inhales and exhales. And throughout the meditation you will repeat a mantra or word that is meaningful to you. I use the word Maranatha - which in Aramaic means the Lord is coming. I repeat Maranatha in my head in each inhale and on each exhale. I focus on what the word means to me and visualize Christ dying on the cross for my sins. Maranatha is a very powerful word. Everyday we should long for Him to come back. Maranatha will remind us to keep our minds in the Lord and on our eternal life with him. This meditation will help you keep yourself in tune with the divine and less concerned about the material things in life. 

During this meditation, don't ask anything from God. Just be still and stand in his presence much like Psalm 46:10 recites :

Be still and know that I am God.


Stay Blessed and watch the video to do a guided meditation: 



Basic Meditation: Learning to wait for God

Lent season is coming! This year I am going to invite you to, rather than giving up something for lent, to adopt a new habit starting February 10th. This new habit is to spend 5-20 minutes a day for 40 days in the presence of the Lord through meditation. Despite of any mystical ideas you might have regarding what meditation is, meditation is nothing more than silencing your mind to listen to God.  Psalm 62:1-2 introduces this idea of waiting silently in the Lord:

  • Truly my soul silently waits for God; 
  • From Him comes my salvation.
  • He only is my rock and my salvation;
  • He is my defense;
  • I shall not be greatly moved.

Our God deserves to be loved and you deserve to spend time with Him. Nowadays life is so hectic, we need to train ourselves to know how to wait silently for God. So take these daily 5-20 minutes to sit in His presence. Don't ask for anything, just be. I promise, it will change your life and your relationship with him. 

In the next few weeks that antecede lent, I will present ways you can meditate. This week I teach a very basic meditation where you silence your mind and focus on the breath. Make sure that you have a timer with you. If you use your phone, put it in airplane mode and turn the sound on. Find a comfortable and silent space and sit cross legged with your spin upright. Watch the video to learn the rest.

Since starting a daily meditation practice, I have noticed a few differences: The first is that I am much more present. Rather than being worried about social media all day, I have learned through to soak in the present moment. 2) I have become calmer and learned to trust God. I have a tendency to worry a lot. But when you realize that God is in control and you have a strong and intimate relationship with him you can trust him to lead the way. 3) I have heard the Lord speak to me a lot clearer. It may not necessarily happen during meditation, but he will speak to you much louder when you take time to be in his presence everyday.

I believe this practice will bless you. Stay blessed and looking forward to take this challenge on starting February 10th!