Why Meditation Should be a Ritual for a Healthy Lifestyle (Part 2)

“For people looking to nurture a contemplative way of life, James Finley counsels ‘Find your contemplative practice and practice it.’”
Richard Rohr

The Jesuit Chapel at Old Fort Niagara, New York
Photo by Katie Rea

What do we search for in life? What do we desire? Health? Wealth? Peace? So often, we reach out to all the external places and positions to make us happy. We seek wealth for security. We seek love at any cost. We want peace and therefore will isolate ourselves from the drama of others. We search for all the wrong things to ensure our happiness or contentment.

God places desires in our heart, but we miss them because we are so focused on our external circumstances. The world drowns out our desires. We forget to follow our inner wisdom. But when we take the time for sacred pauses, we are also giving the opportunity to hear from God.

Meditation is not just a trendy practice; it is a transformative tool that can lead to profound personal growth and well-being. By incorporating meditation into our lives, we can experience physical vitality, mental clarity, and emotional balance. So, take a deep breath, close your eyes, and embark on this incredible journey of self-discovery and inner peace.

Centering Prayer

Contemplative Prayer allows us to turn our thoughts inward and allow us to connect with God. Centering Prayer is a type of meditation where you practice simply being in God’s presence.

First, I choose a sacred word or phrase to repeat during the silent time. I take a moment to see if there is a phrase God wants me to focus on and ask. If not, I pick something. It can be as simple as saying, “My God”, “Dear God” or “Jesus”.

Often, I start with a simple prayer or psalm.

I sit comfortably and set my timer (usually to 20 minutes). Then I close my eyes and focus saying only my sacred word or phrase and dwell with God in the silence.

I allow the thoughts to drift like clouds in the sky, but not dwell on them. I return to the sacred word.

When the timer goes off, I keep my eyes closed and remain silent for a moment.

Lastly, I close with another psalm or prayer.

There are times when I find this prayer easy, my thoughts contained, and 20 minutes goes by in a flash. Other times I find my mind wandering too much. It happens to the best of us. I try to go with the flow.

Ignatian Spirituality

Saint Ignatius of Loyola, as he was venerated, didn’t teach how feelings were evil like others may have taught. He believed the deep feelings we experience—such as desire—were God-given. We just needed to focus that desire on God. St. Ignatius started many schools sharing their beliefs that God is present and active in our lives. There are several Spiritual Exercises they study and follow. I myself have attended a 12-week Ignatian Online Retreat and 31 Days with St. Ignatius as they are a great resource to learn about prayers, discipline and spiritual discernment.

One of my favorite meditative practices I learned from their classes is the Examen. I don’t feel like I take advantage of this prayer nearly enough.

The Examen

The Examen is a prayer and spiritual practice usually completed at the end of each day. (Though, it can be completed in the morning as you can reflect on the previous day.) This meditation focuses on your daily actions with God.

The following five steps can alter depending on the teacher or program as there are several ways to pray the Examen:

1. Give thanks as you sit in gratitude for the day you experienced. Prepare for God’s presence.

2. Review the day and see where God has led you through the day. Perhaps you felt the gentle breeze and felt God’s closeness during your walk. Or maybe God prodded you to a call a friend who needed some kindness.

3. Pay attention to your emotions as you examine your day. Where did you experience sadness or joy?

4. Choose one or two features of the day and pray concerning them. Perhaps you said something hurtful to a loved one. Seek God’s forgiveness. Perhaps you and a friend had a joyful event. Share this joyful occasion with God.

5. Lastly, give thanks for the gift of life while looking toward tomorrow. Pray for improvement on behavior for the next day. And/or pray for blessings on the day to come.

This meditation can take 10 to 15 minutes, but it may vary.

“May it please the supreme and divine Goodness

to give us all abundant grace

ever to know his most holy will

and perfectly to fulfill it.”
Prayer to Know God’s Will by St. Ignatius of Loyola

Lectio Divina

Lectio Divina means “divine reading” and focuses mainly on the Bible, though it can be used for other forms of literature. St. Gregory Of Nyssa and St. Benedict of Nursia were teachers of this type of meditative prayer.

A way to start is by lighting a candle and asking for God’s wisdom and presence as you go through the process.

Then select the Bible passage you want to focus on. Let’s say Matthew 5: 2-12 (the Beatitudes).

Read (Lectio)- Read the prepared text slowly and get to know the passage. See what jumps out at you or speaks to you.

Reflect (Meditatio)- Meditate on the text. Think and reflect on what the text means to you. What may God be trying to tell you in the text today.

Respond (Oratio)- Respond to God in prayer. Also, if you are doing this with a group of people, take turns communicating what this text means to anyone wanting to share.

Contemplation (Contemplatio)- A few minutes of silence in order to rest in the presence of God. This could be a time of praise and thanksgiving.

Others may add a fifth step:

Action (action)- Use this text and practice it in the world.

The Lord’s Prayer (Matthew 6:5-15)

The disciples asked Jesus to teach them to pray. He responded by reciting The Lord’s Prayer. Pray the prayer slowly and reflectively, line by line. Teresa of Avila suggested taking a full hour to say it, but I take about 15 minutes.

The Lord’s Prayer:

Our Father who art in heaven,

hallowed be thy name.

Thy kingdom come.

Thy will be done

on earth as it is in heaven.

Give us this day our daily bread,

and forgive us our trespasses,

as we forgive those who trespass against us,

and lead us not into temptation,

but deliver us from evil.

For thine is the kingdom and the power, and the glory,

forever and ever.

Amen.

“Christ has no body now on earth but yours, no hands, no feet but yours. Yours are the eyes with which Christ looks out his compassion to the world. Yours are the feet with which he is to go about doing good. Yours are the hands with which he is to bless us now.”
Teresa of Avila

Watching a Christian or Spiritual movie/television show/play.

This may not seem like prayer or meditating, but we are focused on a message of God in ways that may seem more real and tangible. We see the Scriptures come alive before us. We often take for granted a passage we have read repeatedly. Or perhaps there’s a passage that we struggle with, and we understand it better by watching it acted out for us.

I just finished watching the second season of The Chosen. In episode 8, Jesus is preparing for the Sermon on the Mount. He speaks the Beatitudes as the disciple of Matthew transcribes them. It is a touching scene and I saw the Scripture in a new and personal way. I had tears in my eyes.

During Christmas I always try to watch The Nativity Story as the movie makes the Gospels come alive as we celebrate the birth of Jesus.

Integrating Meditation into Daily Life

Prayer can take various forms, including reciting specific prayers, silently conversing with the divine, or practicing meditation.

But the true power of prayer lies in its ability to transform your daily life. As you become more adept at quieting the mind, you’ll find that you can bring a sense of mindfulness and presence to all your activities. Whether it’s washing dishes, walking in nature, or engaging in conversations, you can approach each moment with greater awareness and appreciation. You may even be more aware of God within your life and circumstances. You may now find peace or the answers you are seeking.

It is enough to simply rest in God’s presence. Let that be something you seek.

Prayer is a powerful practice that can provide solace, guidance, and a deeper connection to spirituality. Keep open-minded and patient as you establish a prayer routine. Remember, prayer is a personal journey, and the most important aspect is sincerity and heartfelt intention.

Consider joining a meditation group or using guided meditation apps to help you stay motivated and accountable. There are many ways to pray. These are just a few options. When we take the time to try new prayers, we have opportunities to grow and learn. We find new ways to experience the Divine and allow ourselves time to simply rest in God’s presence.