How to Reduce Stress and Anxiety with Christ-Centered Meditation

As I consider my list of intentions for 2013 – Read more, Date nights with husband, Regular work-outs — I am reminded of the many, many past years of resolutions and lack of follow through. It is kind of like reading a challenging Bible verse and rising up on the inspiration: Yes! I want to always think about things noble, admirable, lovely, praiseworthy (Philippians 4:8 NIV). But the reality is, that kind of thought control is humanly impossible to sustain. We can ebb and flow in our ability to reel in unruly thoughts and emotions, but to consistently exercise self-control… well, that is exactly why we so often give up, right? It just seems impossible.

What I want to offer in this article is a centering exercise that is often referred to as “mindfulness” in the world of psychology. St. Stephens Episcopal Church in Rochester, New York offers mindfulness retreats and describes mindfulness as a practice that is gaining acceptance in western medicine as an “evidenced based” way for reducing stress; it is a way to manage your emotions from hijacking your brain. It is a way to practice being fully awake in the only moment we have: the present. How does this apply to our intentions for change in this new year? Let me tell you.

In my journey with the practice of mindfulness, I have found a way to connect more deeply with grace. The more acceptance and love toward ourselves we have, the more we are empowered to make the changes we desire. The energy and motivation for that change comes from the acceptance and measure of grace we receive on behalf of ourselves – and others. It is interesting how, with accepting the way things are, we are enabled to change the way things are. Otherwise, all we have is self-effort and self-criticism with every failed attempt to make a change. With grace comes Divine energy which makes change possible and enables us to live out, “I can do all things through Christ, who strengthens me.” Philippians 4:13 NIV

Those moments that you rise up on the inspiration of a motivating Bible verse, or get lost in a moment of awe as you look up at the sky and watch the clouds move or the stars shine, connect with God through singing your heart out in worship, or just laugh so hard your belly hurts… these are moments you are abandoning self and self-effort and connecting with Something and Someone so much bigger than your thoughts and efforts. Here is one practical exercise to help us move through those connections with Divine Grace into the desired changes we want in 2013 and beyond:

• Consider one of your intentions.
• Then, consider what holds you back. Do not judge yourself but simply accept things the way they are, for a moment.
• Next, breathe in one deep and full breath, hold, feel the tension in your muscles, then exhale completely. As you exhale, relax your muscles and allow your weight to rest fully in your chair. Pause.
• Repeat this two more times.
• On each exhale, breathe out what holds you back, and with each inhale, breathe in the grace you need to change.
• After 3 cycles of breathing, pay attention to how your breathing has slowed down and/or deepened and any changes in your body, muscles, heart rate. Do you feel more relaxed, strong, able? If not, keep repeating until you do. Then move into a time of prayer and dedication to the task ahead.

This is just one practice of mindfulness breathing. In articles to come, I hope to explore more exercises with you to help reduce stress and anxiety. Consider the words of David in Psalm 46:10a NIV – “Be still, and know that I am God.”

Peace.

Images
cc: office.microsoft.net – “Person kayaking” by fotolia and “Woman walking in nature enjoying the outdoors”