Updated: Feb 16
Movement Meditations focuses on the movement of the body rather than the goal. In this mediation practice you become mindful of your body movements, it can be slow, subtle or quick. This is encouraging for people who have a difficult time sitting still. You can start by focusing on breathing and then noticing different body parts and adding movement to them. This is also called a body scan. You can do this with or without music. Start with the bottom of your feet and continue movement all the way to the crown of the head.
Other movement medications can be tactile. Tactile is using touch senses to relax the body. Some examples can be rubbing your hands, massage certain areas of the body or even gently tapping your face or the crown of your head, to loosen up muscles. As you use these techniques I recommend you start with a simple scripture and repeating the verse while you are moving. Note: Do not worry about memorizing the whole scripture. I recommend focusing on what words or phrases stand out to you. This is my favorite mediation because it leads me into a short worship to God.
Walking Meditations is another great movement experience to incorporate into your daily routine. Walking meditations can broaden our awareness of our mental and physical states. It is another way to be mindful about our thoughts, feelings and actions. As a result, it allows us to respond in more constructive ways when we experience negative thoughts or emotions. You can do this for 10-15 minutes by walking around your home or taking a walk outside. In this meditation we focus on scriptures as well. You can speak or quietly repeat the scripture as you walk.
Breathing Meditations. There are multiple techniques for breathing meditations . Many people are unaware that they don’t take the time to breathe because of their daily lifestyle or the busy rush. It's important that we take a moment to breathe because physically this helps us regulate the heart and blood stream. As for believers, the key point of breathing is knowing that God has given us life. He created the breath. The breath of life is the created spirit that God gives all living creatures so they can live. In Genesis 2:7, it says that God "Breathed into Adam's nostrils the breath of life; and man became a living soul.”
Sigh Breathing (Yehaw’s name). Sighing the breath using the name of Yahweh. While doing my own biblical studies I found out that `Yahweh' means ``He Who Makes That Which Has Been Made” or “He Brings into Existence Whatever Exists.” This name of God is very sacred and not often spoken out loud because of the holiness of God’s Name. When you are doing this particular sigh breathe in the first syllable “Yah” and exhale, sigh out the last syllable “weh”. Try doing this quietly under your breath and during your prayer time. I believe this will help bring in the presence of God.
Awareness of Breath This one is very simple. It is just acknowledging your breathing. This means noticing the air that releases out of the body and the air into the body.
Deep breathing Deep breathing is a form of meditation, a practice that dates back thousand years. Here is what you can do:
Sit or lie flat in a comfortable position.
Put one hand on your belly just below your ribs and the other hand on your chest.
Take a deep breath in through your nose, and let your belly push your hand out
Breathe out through pursed lips as if you were whistling. Do this breathing 3 to 10 times. Add a scripture to your breathing technique.
Since I am expecting soon, this is one of my favorite breathing techniques to utilize. The reason why I prefer this method is because there has been a report that medications during pregnancies that help with reducing stress might pass along to the baby. It is also great for preparing for labor.
4-7-8 Breathing: this breathing exercise is super great for moms because it helps us get more in control of our emotions. Reports state that it decreases anxiety, sleep, manages food cravings and controls emotional responses like anger. This is how it works:
Inhale for count of 4
Hold for count of 7
Exhale for count 8
If you feel like this might be too much and need shorter counts. You can modify this by doing 4-4-4, for example:
Inhale for 4
Holding for 4
Another variation is breathe and hold. Which is a very quick breathing, followed by squeezing the breath, then finally releasing the breath.
Affirmations Meditations Affirmation is one thing I truly love because we can affirm God’s word over our lives. We can declare that His promises are yes and amen. When starting with affirmation meditation, find a scripture that speaks to your heart. Here is a simple example: “Be still and know that I am God.” Psalm 46:10. Repeat the scripture three times with your eyes closed. Then on the fourth try making the scripture more personal: “I will be still and I know you are God”. Repeat this 3 times as well. Continue on with this mediation until your heart and mind is at peace with these affirmations.
Another scripture example is Jeremiah 29:11 “For I know the plans I have for you, says the LORD, They are plans for good and not for disaster, to give you a future and a hope.” Your affirmation can be “God you have plans for me, plans for good and not for disaster, to give me a good future and hope.” Make your affirmation personal to you. Only you and the Lord will truly understand what they mean.
Nature Meditations Nature is full of such joy. We can mindfully explore through nature. A nature meditation is a practice in which an individual trains the mind to cultivate awareness, clarity and an array of positive qualities. We can find a quiet place in nature and connect to the creator who made this precious earth.
Earth is a beautiful place, but the world is full of sin and evil. If we take in gratitude for the earth we can help our world to cultivate more of God’s love. “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is--his good, pleasing and perfect will.” (Romans 12:2).
The bibles talk about God being the Rivers of living water. We read stories of the woman and the well, and Jesus’s message about Whoever thirsts for him will have everlasting life (John 4:14.)This water symbolizes cleanse of our spirit and heart. That our lives will be refreshed and renewed. We look at what fire is in the bible, which refers to the Holy Spirit. The Fire element in the word of God shows the power of the spirit. The fire of the Holy spirit gives us power and boldness to withstand the enemy. “And they were all filled with the Holy Spirit and began to speak in other tongues as the Spirit gave them utterance.”( Acts 2:4) The Earth, God is our Rock and our redeemer. Looking at the Word of God a rock is hard, and grounded. It does not move and it comes in all the forms and shapes. Jesus bare all the weight that we may have in our lives. “The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge. He is my shield and the horn of my salvation, my stronghold. ( Psalm 18:2). Lastly we look at the syllabus of animals in the bible, The deer is a peaceful and quiet animal. An example is Psalm 42: 1.“As the deer pants for streams of water, so my soul pants for you, O God. My soul thirsts for God, for the living God. When can I go and meet with God?” We can look at the Lion and Lamb, Jesus being a sacrificial lamb, In the jewish traditions sacrifice of animals was to wash away sins, however when Jesus came he was a lamb that washed our sins away and then became the lion of Judah who was resurrected. This meditation has so much meaning behind it because we can take time to bring our awareness to acknowledge God's creations. Spending just time in nature is really experiencing God.
Lastly I would like to end that Mediation is not about perfection or if you're doing it right. Mediation about the heart. It is about the moment and to stay still to experience God in your own way. Spend time every day 5- 10 minutes to meditate on His Word.
Here podcast that I follow that helps me during my mediations
Put God first: Tea and Devotion with Minister La Tanyha