The word meditation is derived from 2 primary Hebrew word: haga, which means ponder and Sihach, meaning contemplate or rehearse in one’s mind.
Literally means “time together”, contemplation techniques require peaceful areas in order to contemplate and connect with God. This entry was posted in Meditation Techniques and tagged christian meditation on April 18, 2011 by Admin. If you have been thinking about Christian meditation but know very little, this Christian Meditation ecourse will help you to take the mystery out of Christian Meditation.
Over the next few weeks you’ll receive the free guide to Christian meditation ecourse directly to your email. Christian meditation may not be part of every Catholic’s spirituality, but in church halls throughout the archdiocese parishioners are meeting in small groups to go silent together in this ancient practice. Its members look no different than any cross section of Catholics you’d see at Mass on Sunday because that’s where you’ll see them. Parishioner Teresa Au was active on the parish’s Formation Committee when she signed up for one of the parish’s earliest Christian meditation groups facilitated by Main. She admits it can be hard to understand or explain Christian meditation until you practice it. Father John Main taught that meditation is as natural to the spirit as breathing is to the body.
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Many Christians have discovered the benefits of yoga and meditation, but struggle with the Sanskrit chants and Hindu bhajans, or hymns. However, many of these meditation practices are universal, and can be translated to fit the Christian perspective. The following Christian meditation practice is designed to help Christians feel the inner peace and tranquility enjoyed by those who meditate, while increasing spirituality and oneness with Jesus Christ. Regardless of religious beliefs, it is important to begin your meditation in a quiet place, where you may practice undisturbed.
It is best to practice meditation either early in the morning before others awake, or in the evening after others have retired to ensure you will not be disturbed. Spend as much as five minutes breathing deeply, allowing the body and mind to relax completely.
Once your breathing has slowed to an even, steady pace, start to relax each muscle in the body one at a time.
Repeat this process for each group of muscles from the feet, to the calves and legs, onto the hips and pelvis, up to the abdomen and torso, next moving to the upper back and chest, including the arms, hands and fingers, and lastly relaxing the neck, face and scalp muscles.


With each muscle, take a deep breath in, and relax the muscle as you exhale.Allow yourself up to five to 10 minutes to complete this exercise, giving each muscle time to relax.
Spend at least 10 minutes chanting softly to reach a state of deep meditation and relaxation. In Joshua 1:8, God said to His people to meditate His words daily – day and night, for them to obey Him.
Thus, the word meditate is the process of focusing specific thoughts and pondering its meaning in the context of God’s love.
Also known as recollection, these are the primary means of preparing yourself for Christian meditation. Focus you mind on something that is outside of you like wind, sound of water, traffic, icon, painting, trees, sky, etc. This Christian Meditation is done by progressively relaxing and tensing a group of muscle in your body. This combines the focusing techniques described above for the initial part then provide the mediator a deeper kind of experience from God. Imagination is important in Christian meditation in order to achieve the desired spiritual experience. Also knows as the “art of spiritual presence”, it is a form of Christian meditation wherein the mediator can experience spiritual connection with God, the saints, your friends and others. Commonly practiced by various Catholic circles, centering prayer is a specific contemplative technique that uses short words as prayers like “Jesus”, “Spirit”, “love” and “God” in order to put the mind away from distractions. Known as the “spiritual reading”, lectio divina is done by reading the scriptures or any other spiritual writings.
You’ll learn why I became a Christian meditator, how to win the battle over your mind, and how Christian meditation can deepen your relationship with God. Dominic Church in San Francisco, where the first Christian meditation group was formed 8 years ago by Donald Main.
For practitioners, the stillness is an expression of the desire to be united in the loving prayer with Jesus. It is not surprising that many strictly monotheistic Christians may feel uncomfortable with references to different deities used in some yogic meditation practices. Remember the goal of meditation is not worship, but to increase one’s connection with the Divine. If this is not practical, let your family or those in your household know that you are about to begin your meditation and do not wish to be disturbed for 20 or 30 minutes.
You may want to either sit in a comfortable chair or upright on the floor, seated on a cushion or folded blanket. Inhale and exhale slowly through your nose, allowing the exhalation to be twice as long as the inhalation.


This may be an image of Jesus Christ on the cross, a picture of Jesus with open arms, or another statue or image you are familiar with. You may want to have it on the beach, a peaceful park, church, waterfall or any other tranquil environment. Take note of the air coming in and out of your nostrils while feeling on the rise and the fall of your chest and abdomen. This includes direct message and love of God and the feeling of touching another in the communion of saints. The calm repetition of a words or sounds allows a person to calm his or her mind in preparation for a deeper spiritual experience. It is followed by prayer, visualization and contemplation to complete the Christian meditation.
Main is a nephew of the late Benedictine monk Father John Main, who is credited with reviving interest in Christian meditation worldwide. Practitioners close their eyes, sit still and upright and for 20 to 30 minutes and silently recite a prayer-phrase or mantra, either alone or in a group.
During yogic meditation, the practitioner focuses on their “ishta-devata”, or chosen deity.
In the beginning you may try inhaling for the count of four, and exhaling for the count of eight.
Repeating this sound or vibration helps to create a connection with the universe, and enhance inner peace. Given these reasons, Christian meditation therefore should be a part of a healthy lifestyle.
If you choose a place that’s really quiet, you may be able to hear your own heart beat as well. Main favored “Maranatha,” an Aramaic phrase meaning “Come Lord” and spoken in four distinct syllables – MAR-AH-NAH-THA.
As your breathing progresses and your body relaxes more and more, try to inhale for the count of six and exhale for the count of 12. If external thoughts begin to creep into your mind, try to redirect your focus back to your breath and your mental image.
Make Christian Meditation a part of your daily routine at least three to five times per week.



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