This guided meditation is based on Isaiah 35:15, where the prophet combines both beauty and tragedy. God's invitation to rest is rejected by his people in favor of trusting - resting in - the armies of Egypt. The whole chapter is a condemnation of that tendency in Jerusalem's politics - a tendency that is within each of us as well. If we look deeply at our days we can see how often we are unwilling to return to the simple gift of breath we have today and enjoy it. It is amazing and beautiful to be alive, and Isaiah's words invite us back to that quiet beauty.

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Breathing in, I return to God's presence.
Breathing out, I rest in God's presence.

Returning / Resting

Breathing in, I quiet my restless heart.
Breathing out, I let go in trust of God.

Quiet / Trust

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I love this meditation, coupling returning with resting and quietness with trust. I can sit with this gentle promise for a long time and often use it throughout the day. Its simplicity cannot be exhausted. And it rescues us form our frantic hearts and minds into the solid refuge of quiet trust.

This scripture meditation is based on the fruit of the Spirit listed in Galatians 5. I use it similarly to the Peace of Christ meditation I posted earlier, and I've included the instructions again below.

Begin by praying these verses for yourself. You are opening your heart to God. When distracting thoughts come, just return to the scripture without judging yourself. You simply return to the promise of the Spirit's presence in your life.

You can take as long as you want to sit with these words, but this is not a time to analyze them. You are praying, just indicating your willingness for God to bring the fruit of the Spirit into your life.

When you are ready, return to the beginning of the prayer and extend it to others. Think of someone who is dear to you, someone that you love. Meditate again, praying they will be filled with this good fruit.

Return a third time to the beginning and think of someone who you don't know well at all, an acquaintance or someone you see but have never taken the time to know. Hold them also before your mind as you pray.

The fourth meditation is the hard part. Pray for someone who irritates you, someone who is hostile toward you, someone who makes you sad or angry, someone who has hurt you, or someone you cannot forgive. Pray for your enemies, as Christ commanded us.

You could keep praying like this indefinitely for family, friends, acquaintances, enemies, government, etc. When you are ready to end, though, return to the beginning and pray for yourself one last time.

This is an excellent way begin a day, prepare for (or deal with) a difficult situation, or close an evening. If you meditate like this consistently, you will find that you naturally have a calmer disposition, more open to the love of God and the love of others. :)

This meditation follows the order of creation in Genesis 1, which leads us through the diversity of our universe. Feel free to substitute specific objects (e.g., a star, a flower, a bug, etc.) as you meditate.

Cultivating gratitude for the natural world and awareness for its complexity is an especially useful skill in our practice of mindful living. I hope this meditation works toward that end. :)

I use the meditation by reciting the long phrase on my first in and out breath, then just sitting in silence for several minutes before progressing to the next phrase. I often will use the key words (e.g., light / praise) during my silences....

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In the beginning, God created the heavens and the earth. Genesis 1:1

1. Aware of the wonderful gift of light, I breathe in.
Praising the God who made light, I breathe out.

Light / Praise

2. Aware of the wonderful gift of water, I breathe in.
Praising the God who made water, I breathe out.

Water / Praise

3. Seeing the wonders of the heavens, I breathe in.
Praising the God who made the heavens, I breathe out.

Heavens / Praise

4. Seeing the beauty of the earth, I breathe in.
Praising the God who made the dry land, I breathe out.

Earth / Praise

5. Grateful for the flowers and fruits and all kinds of plants, I breathe in.
Praising the God who made the seed, I breathe out.

Flowers and Fruit / Praise

6. Grateful for the sun and the moon in the sky above, I breathe in.
Praising the God who gave light upon the earth, I breathe out.

Sun and Moon / Praise

7. Amazed at the swimming of fish and flight of birds, I breathe in.
Praising the God who filled the sea and sky with life, I breathe out.

Birds and Fish / Praise

8. Amazed at the animals and insects in the trees, on and under the ground, I breathe in.
Praising the God who created them all according to their kind, I breathe out.

Animals / Praise

9. Remembering that humans are made in the image of God, I breathe in.
Praising the God who shared the joy of life with us, I breathe out.

Humans / Praise

10. Remembering that God saw everything He had made and called it 'very good,' I breathe in.
Praising the God who rested and blessed His creation, I breathe out.

Good / Rest

This brief meditation reminds us of God's special work in breathing life into humanity - awareness of breath for the Christian should be awareness of the precious nature of the gift of life and life's constant dependence on God's spirit. I use the meditation by reciting the long phrase on my first in and out breath, then just sitting in silence for several minutes before progressing to the next phrase. I often will use the key words (e.g., dust / body) during my silences....

"Then the LORD God formed the man of dust from the ground nd breathed into his nostrils the breath of life, and the man became a living creature." Genesis 1:27

1. Aware that I am made of dust, I breathe in.
Aware of my body, wonderfully and fearfully made, I breathe out.

Dust / Body

2. Aware of life in my body, I breathe in.
Aware that God gives the breath of life, I breathe out.

Life / Breath

3. Aware of the presence of God, I breathe in.
Aware of God's peace, I breathe out.

Presence / Peace

This scripture meditation is based on Colossians 3. I use it in a similar style to Buddhist Metta (lovingkindness) meditation (see the explanation that follows).

Begin by praying these verses for yourself. You are opening your heart to God. When distracting thoughts come, just return to the scripture without judging yourself. You simply return to the promise of Christ's peace.

You can take as long as you want to sit with these words, but this is not a time to analyze them. You are praying, just indicating your willingness for God to bring peace into your life.

When you are ready, return to the beginning of the prayer and extend it to others. Think of someone who is dear to you, someone that you love. Meditate again, placing your loved one in the peace of Christ.

Return a third time to the beginning and think of someone who you don't know well at all, an acquaintance or someone you see but have never taken the time to know. Hold them also before your mind as you pray.

The fourth meditation on the peace of Christ is the hard part. Pray for someone who irritates you, someone who is hostile toward you, someone who makes you sad or angry, someone who has hurt you, or someone you cannot forgive. Pray for your enemies, as Christ commanded us.

You could keep praying like this indefinitely for family, friends, acquaintances, enemies, government, etc. When you are ready to end, though, return to the beginning and pray for yourself one last time.

This is an excellent way begin a day, prepare for (or deal with) a difficult situation, or close an evening. If you meditate like this consistently, you will find that you naturally have a calmer disposition, more open to the love of God and the love of others. :)