Find a relaxed, comfortable position. You can be seated on a chair or on the floor on a cushion. Keep your back upright; but loose, not too tight. Hands resting wherever they’re comfortable.
Notice and relax your body. Try to notice the shape of your body, its weight. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension. Now breathe.
Meditate on the bible verses below. Repeat and affirm the bible verses over your life. Recite, breathe, and repeat.
Tune into your breath. Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins.
Be kind to your wandering mind. As you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It’s very natural. Just notice that your mind has wandered. And then gently redirect your attention right back to the breathing. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath.
Stay here for 2 to 10 minutes, then increase to 20 minutes, then try doing a 1 hour body scan with the bible verses and tuning in to each body part.
Psalm 1: 1-6
1 Blessed is the one who does not walk in step with the wicked or stand in the way that sinners take or sit in the company of mockers,
2 but whose delight is in the law of the LORD, and who meditates on his law day and night.
3 That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither— whatever they do prospers.
4 Not so the wicked! They are like chaff that the wind blows away.
5 Therefore the wicked will not stand in the judgment, nor sinners in the assembly of the righteous.
6 For the LORD watches over the way of the righteous, but the way of the wicked leads to destruction.