Meditation is often something we feel we don’t understand. It is easy to considerably undervalue it in our loud, fast-paced world.

Even though Christianity has a long history of contemplative practice, we often forget just how important it is to our spiritual and psychological health.

Meditation and contemplative practice have multiple benefits. Studies have shown that the practice:

* reduces stress

* reduces blood pressure

* reduces anxiety

* is associated with a slower progression of Alzeheimers disease

* increases alertness and cognitive function

* increases compassion and empathy for others

* enhances our selective attention (knowing what things are important to pay attention to)

The longer one prays or meditates, the greater the changes in the brain.

It’s very important that when we meditate, we focus on something that brings a sense of love and hope.

This is why in Philippians 4:8 it says “whatever is true, whatever is noble, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things”.

God knew how he made us and the incredible changes that happen in our brains depending on whatever we choose to meditate on.

If you meditate on something for a long period of time that makes you frightened or angry, you can significantly increase the activity and even size of your amygdala (the emotion centre of the brain). Obsessing over what is making you scared & anxious is actually making you more scared & anxious.

Tips on how to meditate:

1. Sit comfortably for a set period of time (whether 5-20 minutes)

2. Close your eyes to block out distractions

3. Relax and focus your attention on a bible verse, an element of God’s character, or his name

4. When you have distracting thoughts, just gently return your mind’s focus to your initial focus.

If you have never tried this practice before, you will find it especially challenging to even meditate for 5 minutes. Common arguments are “it feels like a waste of time” & “it doesn’t feel like it’s doing anything”.

Although you may feel like this, remember, it is actually making powerful changes in your brain.

So the next time you are feeling anxious, overwhelmed or stressed; take 5 minutes to sit quietly and focus on a specific verse in the bible that relates to your situation.

As you focus your attention on what God says, you will notice your negative emotional response dampen down.