6 Ways to Practice Biblical Meditation

For someone who has anxious thinking, I know first hand that practicing to meditate on God’s word is not easy. The fears and worries and lies are so loud, it takes so much energy to push through that to be able to think on the truth or on positive things at all.

As I read Esther Smith’s book “A Still and Quiet Mind” I started to practice this skill of biblical meditation using the practical tools she provided and I saw God meet me in that – one small win at a time! It didn’t change everything overnight, but she says this is something we have to practice. I find it so helpful especially when I am around certain triggers or when I find myself in a spiral.

This book has really equipped me in my battle with anxiety and I highly recommend it for any others struggling. You can find it here on Amazon.

Here are 6 ways to practice biblical meditation from Esther’s book.

1. Meditate on Heaven

Think about scriptures you know that describe heaven. Allow your imagination to wander. What might you see, hear, feel, do?
“Set your minds on things above, not on earthly things.” – Colossians 3:2

2. Look Inward

Think on your actions and your heart. What sins do you need to confess? What desires are present, healthy or unhealthy? What do you want to change?
“This is what the Lord Almighty says: “Give careful thought to your ways.” – Haggai 1:7

3. Meditate on God’s Love for You

Visualize what God’s love for you might look like. Think on any scriptures that describe His love. Imagine what God might say directly to you to express how He loves you as you face the struggles you are battling. How might He comfort you or encourage you?
“For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.” – Romans 8:38-39

4. Meditate on What God Has Done for You

Recall a list of ways God has met your needs. Picture what happened including the specific ways God showed up for you.
“I remember the days of old; I meditate on all that you have done; I ponder the work of your hands.” – Psalm 143:5

5. Meditate on Taking the Thought Captive

Read 2 Corinthians 10:4-6 below. Imagine yourself armed with powerful spiritual weapons and visualize yourself in a battle taking every unwanted thought captive and destroying each one to make it obedient to Christ. What does this look like to you?
“The weapons we fight with are not the weapons of the world. On the contrary, they have divine power to demolish strongholds. We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ. And we will be ready to punish every act of disobedience, once your obedience is complete. – 2 Corinthians 10:4-6

6. Ponder Any Scripture

Find a scripture that is relevant to the unwanted thoughts you struggle to change. Read the passage slowly. Read it again. Notice any word, phrase or idea that sticks out to you. Dwell on the truth of the passage and how it might change your thoughts.

As you practice these, try to find a quiet place that feels safe. Take some deep breaths before, close your eyes and ask God to help you. At first when I tried these, a flood of anxious thoughts would try to come in and it would feel like a bully was trying to overpower me and I would give in and stop trying altogether.

But slowly, I’ve been trying to push past that and to find one thing I can focus on, so when those intrusive thoughts try to come in, I have a focal point to hang onto as it passes. I’m not perfect at it, but I do notice times when I feel more successful in working through it and being able to connect a bit more with God. And those moments have been so special!

Other times, when I’m struggling to push past the intrusive thoughts, it’s been helpful for me to bring my honest thoughts to God. In the honesty, I’m able to pour out my heart to God and not hide it from Him or try to pretend I’m at a place that I’m not.

I may not always get an answer or a huge breakthrough, but there has been peace and release of tension to be able to just tell God what I’m really feeling or thinking and what I’m hoping for. Be honest with God when you don’t know how else to connect with Him. If you’re mad, tell Him. If you’re confused, tell Him. If you don’t feel like He’s showing up for you, tell Him.

I pray these tools help you in your journey to drawing closer to God. Show yourself grace as you practice these methods and don’t give up if it doesn’t go the way you hope at first. Continue to try again. I really believe the Lord will meet you in this as He has been for me.