A simple guided meditation to discover Christian meditation!

Meditation in the Christian tradition can take many forms (silent prayer, lectio divina, Spiritual Exercises of St. Ignatius of Loyola...). Far from being reserved for monks and nuns in monasteries, we can all experience this form of prayer , which leads us to the very depths of our being. We are all invited to live this living relationship with God, to seek his presence and peace within us. But how to start Christian meditation at home ? Guided meditation is a good way to discover Christian meditation.

8 min Christian meditation for beginners

Setting up

I start by choosing the place where I want to do this meditation : I try to choose a quiet place, away from distractions. I turn off my cell phone or leave it in another room.

Then I choose my position carefully. 
 To enable me to be fully present at this time, my position must be both comfortable - not too uncomfortable - and relaxed.At the same time, I need to be awake, sufficiently toned not to risk falling asleep. For example, I can sit in a chair or an armchair, with my back straight and my feet on the floor.

I can also cross-leg, but in this case with my buttocks raised on a small cushion so as not to feel any discomfort in my legs after a few minutes.

I can also kneel on a small prayer bench adapted to my height.

Once settled, I close my eyes, either half or all the way.
I take the time to let my breathing calm down, my thoughts settle...
I let the silence settle in.

Getting into condition

I breathe in a little deeper, through my nose. As I inhale, I feel my lungs and belly expand. I hold for a few seconds, then exhale slowly through my mouth.
As I exhale, I feel my body relax. I take the time to feel my body relax before repeating the exercise two or three more times.

With each exhalation, I feel my body relax a little more, especially my shoulders, hands and facial muscles.

Once the exercise is complete, I return to the natural, calm rhythm of my breathing.
By paying attention to my breathing, I make myself present to the moment. It also helps me not to drift off into my thoughts. (I could come back to my breathing every time I feel my mind wandering during this meditation).

Meditative entry

Presence, Silence,... I become aware that I need to have an inner life every day to be fully who I am, so that I don't miss out on what's essential in my life.

The inner life is the life of the soul. In the Bible, Psalm 131 says: "My soul is within me like a child, like a little child against its mother."

I can take a moment to let this verse resonate within me.

I'm looking for my soul. It is the most intimate place in my being, the one that knows that much greater is beyond it. That's why it stands within me like a child, snuggled up against that which is beyond it,putting yourself in God's presence. This is what I can understand through this word from the Bible: "My soul is within me like a child, like a little child against its mother."

Welcoming God's word and praying

My soul, like a child against its mother, does not seek to show itself strong and faultless; on the contrary, it is ready to rest on God, to abandon itself, to show itself as it is, with all its weaknesses.

In his first letter, the apostle Peter tells us, "Cast all your cares upon him, for he cares for you."

I can take time to welcome this phrase from the Bible: "Cast all your cares upon him, for he cares for you."

Now I take a moment to unburden myself of all my cares. With my words, in the silence of my heart, I lay before God all that is heavy at the moment, what worries me, what prevents me from moving forward, what I've been dragging around inside me for a long time.

Then I can let the silence settle again in my mind. I simply stand there: "my soul inside me like a child, like a little child against its mother", aware that God is also present with me at this moment. I stay as long as I like, in this heart-to-heart with him. I can talk to him if I wish, or remain in silence.

End of meditation

To conclude, before resuming the course of my day, I take a final, deeper breath, then gently exhale.

I gently open my eyes.