No doubt all of us have heard those five words of the title.
We’re well aware that optimum food choices support optimum health while poor choices contribute to health conditions like heart disease, diabetes, and cancer, as well as quality-of-life ailments such as infection, fatigue, and brain fog [1].
But not everyone seems to know the same principle applies in the spiritual realm.
What we feed our souls impacts our spiritual health.
For example, research affirms a steady diet of isolation, dwelling on the negative, scrolling through social media, and binge-watching movies and TV all contribute to depression [2].
However, there is an alternative that results in less anxiety and more peace, less dissatisfaction and more contentment, less fear and more strength. That alternative is meditation on scripture.
What It Means to Meditate
Some might ask, So I’m supposed to read the Bible to make me feel better?
Actually, reading alone isn’t enough, any more than licking a carrot will provide the day’s requirement of vitamin A. No, to nourish the soul we need to regularly meditate on God’s Word.
“Biblical meditation is pondering the words of scripture with a receptive heart, and trusting the Holy Spirit to work in us through those words” [3] (emphasis added).
It’s slow-reading that contributes to savoring scripture much as slow-eating contributes to savoring food.
Why Meditate
My ponderings most often occur on paper. Sometimes I journal through the meaning of a passage; other times I might compose a prayer in response to what I’ve read.
Writing slows and augments my thinking. As I record impressions and prayers, new discoveries have a chance to surface, truths impact my spirit more profoundly, and encouragement nourishes my soul.
In addition, meditation on scripture offers transformation of:
- Thought processes and choices, as God’s truth cultivates wisdom.
- Attitudes as mentioned above—anxiety into peace, discontentment into satisfaction, fear into strength, and more.
- Character, as I contemplate God’s attributes, and they begin to rub off on me [4].
- Action, as a deeper relationship with God results in compassionate, loving action toward others [5].
How to Meditate
Not sure how to start? Perhaps these suggestions will be helpful. (You’ll also find a sample below.)
- Write out the scripture or an especially-meaningful part of it. Look up definitions or synonyms of key words.
- If you’re reading a narrative-passage, use your imagination to put yourself in the position of one of the characters. What might they be thinking and feeling?
- Prayerfully consider what truth God wants you to understand from the verse(s).
- Identify the characteristics of God on display or directly mentioned. Praise him for who he is and what he has done (Psalm 150:2).
- Write a sentence or two of prayer, presenting yourself before God to accomplish or become whatever he’s revealed during your time of meditation [6]. As you begin to write, you’ll discover more thoughts to express.
An Example of Meditative Writing
Below you’ll find an example of meditative prayer based on Psalm 31:14-15a:
I trust in you, Lord; you are my God. You’ve proven yourself faithful thousands of times in my life, demonstrating your love and compassion, wisdom and guidance, goodness and generosity [7].
Thank you for being such a gracious God! No matter what happens in the future, I know I can trust you to supply my needs. It’s a wondrous thing to rest in you, especially during these uncertain times.
You are my steadfast foundation, my shelter from the storms of life, and my strong tower of safety [8]. Thank you for these comforting images, giving vivid assurance of your power to care for your people in all circumstances. I’m so grateful my future is in your capable hands.
Just as we’d never wolf down a magnificent meal in a fine restaurant, we’d be wise not to wolf down the rich substance of scripture.
And in the savoring, we experience more intimately and powerfully the reality of God.
[1] https://my.clevelandclinic.org/department/wellness/integrative/shared-medical-appointments/eating-well-for-optimal-health-sma ; https://www.webmed.com/diet/what-is-a-balanced-diet
[2] https://www.webmd.com/depression/features/depression-traps-and-pitfalls
[3] https://ourdailybread.org/resources/what-is-biblical-meditation/
[4] Linda Dillow, Satisfy the Thirsty Soul, 15.
[5] https://www.gcu.edu/blog/theology-ministry/theology-thursday-christian-perspective-meditation
[6] See Tim Keller’s list of additional questions:
[7] These previous posts offer examples: After the Fact, Liquid Love, and Sweetness and Power.
[8] Isaiah 33:6 CEV; 25:4; Proverbs 18:10
Photo credits: http://www.pickpik.com; http://www.pexels.com; http://www.canva.com; http://www.pickpik.com; http://www.flickr.com (David Andrako); http://www.canva.com; http://www.pickpik.com; http://www.commons.wikipedia.org.
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From the Inside Out 
One thing I appreciate is that if I continue to meditate on God’s Word throughout the day, it leaves less room for worry and fear to creep in. Encouraging post, Nancy!
You are so right, Bridget. Thank you for adding that bit of wise advice to the conversation. We do well to meditate on scripture day and night (Psalm 1:2)!
May we always contemplate God’s infinite wisdom and allow Him to guide our hearts and minds in reflecting upon His Word. Whenever things seem to be going awry, I know that all I need to do is turn to Him for the answers and comfort, no matter what the situation I face. I hope we would all take that time to reflect upon His eternal promises. Blessings, Nancy!
I can’t imagine navigating through life without the truth of God’s Word to instruct, guide, encourage, etc. I know you feel the same, Martha. Just God’s promises alone contribute MUCH to peace of mind and heart!
Love this post Nancy. Meditating on scripture and praying based on scripture is wonderful, something I have found to help me remain tethered to God through the day and leave hardly any space in my mind for worry to take a hold.
No doubt your spirit is in tip-top shape, Manu, given your steady diet of scripture!
Thank you Nancy, I tend to be a mess without a steady diet of scripture. Have a wonderful weekend ahead.
Wonderful post! The more we ponder God’s word, the deeper we enter into relationship with Him as our Heavenly Father…the one we trust our heart with, the One who loves us with an immeasurable love. In hard times, God’s words will come back to us once they are embedded in our beings. There is always more to learn, and the more we learn, the more ‘light’ is shed upon our path, and we find peace.
I agree, Linda, it’s a wonderful thing that there’s always more to learn and there are always more discoveries to make, contributing to deeper levels of intimacy with our Father. Praise God for his Word and ALL that it accomplishes in our lives!
Good lesson here. Reminds me of the phrase: Garbage in garbage out. I used to tell my daughters that when they wanted to read romance novels ha. GIGO I would say to them. We still laugh about that!
I’ve never heard the GIGO acronym before–that’s a good one to keep in mind! Thank you Jean! Are your daughters now using it with their children?
As always, a timely post to encourage meditating on God’s Word. His Word is living and breathing! In order to live a Christian life, we must feed upon His everlasting Word. Thank you, Nancy.
You’re right, Pam. A truly satisfying, contented life must be based on God’s Word. He made us; he knows what’s best for us. What some people don’t realize is how delicious God’s Word is!!
I thought of Colossians 3:16 as I read your post- Let the message of Christ dwell among you richly as you teach and admonish one another with all wisdom through psalms, hymns, and songs from the Spirit, singing to God with gratitude in your hearts.
Thank you Matt for adding that verse to the discussion. So many scriptures have been put to music, we could sing all day and never finish them all. You’ve got me thinking: I wonder if I could identify a memorized hymn, praise song, or chorus for each letter of the alphabet–Amazing Grace, Beautiful Savior, Come Thou Fount of Every Blessing, and so on. Then while I’m cleaning, doing yard work, driving, getting ready in the morning, etc., I’ll have a ready song list of scripture-inspired lyrics to sing to God with gratitude in my heart!
It’s a perfect analogy, Nancy. So many times I’ll finish a meal and wonder, “What did I just eat?” because I’m sufficiently distracted. Many years ago I began an effort to read the Bible from start to finish by following a documented guideline which had me reading for twenty minutes each morning. I never made it through, probably because of what you say here. My focus was more on the completion of each segment than on the words themselves. The better guideline would have been twenty minutes of reading followed by ten minutes of reflection!
That does sound like a good guideline, Dave! For some people, reading through the whole Bible in a year or two adds context to more focused study of short passages. But you’re not the first person I’ve heard admit that keeping to the schedule became a burden not a blessing.
Thank you for your helpful meditation guide for scripture. I love your bullet points! 🙂
Thank you, Nancy. Praise God for his inspiration behind those bullet points!
Nancy,
Thank you. I do need to do this more. It’s easy to get off track Thank you, Gary
Gary Avants Forbear Productions * *garyavants66@gmail.com garyavants66@gmail.com
Indeed–SO easy! Even once or twice a week would prove beneficial. May God provide a timeframe that works for you, Gary!
Nice comparisons (especially licking a carrot and thinking you will get vitamins). We do need to “chew” the Scriptures. I agree that reading Scriptures with a pen in hand is the best approach. It helps me slow down and really take in what God is trying to show me.
Exactly, Linda! And so often I experience encouragement and uplift from journaling- through-scripture. It’s well worth the effort!
I love what you said about just reading the Bible with no meditation or thought is like licking a carrot to get our vitamins. Your thoughts here are so very true. I far prefer small chunks of scripture at a time rather than trying to choke down huge portions. God’s word is so rich that I get all I need as I meditate verse by verse, listening to God’s instruction as I go. You’re a blessing, Nancy!
Thank you, Patty. I know that some folks are enthusiastic about reading plans that take a person through the Bible in a year or two. But I find a slow, deep process to be more beneficial for me. Each preference isn’t necessarily right or wrong. What counts is how the reading is implemented. Perhaps the two approaches are simply indicators of personality-types. (I don’t really know–I’m just guessing!)
I love the quote by Martin Luther, to chew over the truths of Scripture in your heart. What a beautiful thought–allowing my heart to slowly chew, contemplate, savor every word, every thought that the Lord is bringing up. Thanks for this, Nancy. The picture of spiritually eating with a chance to savor is a great reminder that His word is worth chewing on.
Amen, God’s Word IS worth chewing on. You’ve reminded me of Psalm 119:103, Dayle–“How sweet are Your words to my taste, sweeter than honey to my mouth!” The Bible provides a singular delicacy for the mind and soul.
this is so good and timely, Nancy. if ever we needed to meditate on things that are good and lovely and excellent and praiseworthy it’s right at this very moment. may we crave His Word and His presence more than all the clamor that begs for our attention and hand-wringing.
Amen, Linda. God has shown us in his Word the way FROM anxiety and frustration to peace, contentment, and joy. You’ve highlighted a perfect verse of advice, Philippians 4:8. Now it’s our part to follow it!
Great advice, especially the example of meditative writing of scripture. Thanks for sharing.
You’re welcome, Barb! I’m so glad you found the example of meditative writing of scripture helpful. Praise God for his inspiration!
Thank you for this edifying guideline on studying the Scriptures. I have made a concerted effort during meals to chew my food slowly and relish each bite; plus, it is healthier than rushing through. (And it is more complimentary to the preparer to take the time to savor what has been prepared for me.) I definitely need to be more diligent in applying the same principles to my time spent in devotions. The Word is such a loving gift to His children as it affords us the precious opportunity to maintain a closeness to our Savior (in concert with the Holy Spirit). It is a beautiful way that God communicates to us and should not be taken for granted. I have been told by a fellow Christian that I depend too much upon devotionals are emailed to me such as Bible Love Notes, The Institute for Creation Research, and David Jeremiah’s daily newsletters where others have dedicated their time to share their thoughts on specific passages. But I truly believe He speaks to me through those and am not as easily distracted. I somehow feel as if I fail Him by choosing this way to spend time with Him but it does get me into the Word every day.
Kudos to you for your honesty, Cheri. Do these devotionals contain Scripture quotes or just references? If you’re reading Bible passages along with the commentary of these Bible teachers, I wouldn’t be too hard on yourself. What you may wish to try is: take a day or two a week, skip that day’s devos, and answer a few meditative questions about the reading from the day before. You may find the practice helps to solidify in your mind and spirit the truths presented.
Both ‘Bible Loves Notes’ and ‘The Institute for Creation Research’ contain several verses and references to illustrate the points the writers are trying to convey. Often, I research the verses in their entire context online. This helps me to get into greater depth and apply the devotionals to my own life. Right now, I am also looking at ‘42 Bible Verses About Strength to Encourage You in Hard Times’. I take one verse at a time and look online to find out what the author’s situation is when he wrote it and what he exactly means to teach the readers. I find it very edifying to take particular topics and concentrate on each verse that is listed. So, I think I’m on the right track. I do need to spend more time on this process, though. Thanks, Nancy!
Sounds to me like you’re allowing God’s Word to minister greatly to your spirit, Cheri. Press on (and let that one person’s comment just slip out the back door of your memory)!
There’s something to be said about ‘hiding God’s words in your heart’ – there are those days when you need them like a weapon. Thanks for sharing…
I’m so thankful for the Bible with its instruction and encouragement. The more we know God’s ways and put them into practice, the more capable we become to stand firm during life’s storms. I know you feel the same, R. H.!