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
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From the Inside Out 