WCW - Intro to Basics, Breakout Preparation Instructions

Biblical Meditation Biblical meditation isn’t • Chanting a mantra or sitting or standing in an odd posture • It is not transcendental meditation or yoga • It is not detaching your mind from thoughts or images • It is not merely reading or studying your Bible (though we need to do these!) Biblical meditation redirects and slows down our thinking • It focuses the mind MORE on a particular subject in the Word of God • It is meant to capture our thoughts - bring every thought into captivity o 2 Corinthians 10:3-5 - For though we walk in the flesh, we do not war after the flesh: (For the weapons of our warfare are not carnal, but mighty through God to the pulling down of strong holds;) Casting down imaginations, and every high thing that exalteth itself against the knowledge of God, and bringing into captivity every thought to the obedience of Christ; Biblical meditation is a form of worship • It is a deliberate exercise in which we contemplate or ponder the meaning and application of God’s Word • It is to slowly think about it over and over in the same way a cow chews its cud • It means "to gaze attentively" • It is an opportunity to listen to God with our hearts engaged • It is a time of spiritual rest from the cares of the world • Biblical meditation has rich rewards, physically and spiritually • Joshua 1:8 - This book of the law shall not depart out of thy mouth; but thou shalt meditate therein day and night, that thou mayest observe to do according to all that is written therein: for then thou shalt make thy way prosperous, and then thou shalt have good success. There are many biblical examples of meditation on God’s Word • Isaac had the spiritual discipline of meditation o Genesis 24:63 - And Isaac went out to meditate in the field at the eventide: and he lifted up his eyes, and saw, and, behold, the camels were coming. • Paul instructed Timothy to meditate o 1 Timothy 4:15 - Meditate upon these things; give thyself wholly to them; that thy profiting may appear to all. • David meditated on God’s Word and works while resting in his bed at night o Psalm 63:6 - When I remember thee upon my bed, and meditate on thee in the night watches. • He declares it to be a sweet and enjoyable time of drawing close to God o Psalm 104:34 - My meditation of him shall be sweet: I will be glad in the LORD. • His topics of medication are God’s Work, God’s ways, God’s character, God’s Word o Psalm 77:12 - I will meditate also of all thy work, and talk of thy doings. o Psalm 119:15 - I will meditate in thy precepts, and have respect unto thy ways. o Psalm 119:23 - Princes also did sit and speak against me: but thy servant did meditate in thy statutes. o Psalm 119:48 - My hands also will I lift up unto thy commandments, which I have loved; and I will meditate in thy statutes. o o o o o Psalm 119:78 - Let the proud be ashamed; for they dealt perversely with me without a cause: but I will meditate in thy precepts. Psalm 119:97 - O how love I thy law! it is my meditation all the day. Psalm 119:99 - I have more understanding than all my teachers: for thy testimonies are my meditation. Psalm 119:148 - Mine eyes prevent the night watches, that I might meditate in thy word. Psalm 143:5 - I remember the days of old; I meditate on all thy works; I muse on the work of thy hands. Before you begin • Set aside 20 min at beginning and/or end of day • Write down every worry or troublesome thought in a notebook • Review your list of worries • What can I do to change? What way of escape has God provided? o 1 Corinthians 10:13 - There hath no temptation taken you but such as is common to man: but God is faithful, who will not suffer you to be tempted above that ye are able; but will with the temptation also make a way to escape, that ye may be able to bear it. • Cross off those you can do something about • Commit the remainder that you can do nothing about to God. Cast every care (anxiety) on Christ, knowing He cares and takes responsibility upon Himself. o Psalms 55:22 - Cast thy burden upon the Lord, and he shall sustain thee: he shall never suffer the righteous to be moved. o 1 Peter 5:7 - Casting all your care upon him; for he careth for you. • If any thought continues to weigh upon you, write it down again. These are important to address. • Your notebook acts as an external memory, so you are able to set these thoughts aside. • Think Philippians 4:8 thoughts. . . o Philippians 4:8 - Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. • Move thoughts from burdensome thoughts toward lovely, pleasant thoughts • To train yourself: o Pick 5 topics of thought that you know give you pleasure and write each on a 3x5 card. o Under each of these topics, write down 2 specific things about the event that most interested you and was most delightful for you. Write down how these thoughts reflect one or more of the principles found in Philippians 4:8. o In order to train yourself to think lovely thoughts at will, every hour or so, choose one of the cards to read, deliberately focusing your thoughts on it o Enjoy the emotions this thought provides for 4-5 min. Thank God for His work in your heart. Then put the card away and direct your thought back to the daily task you were working on. Preparing for meditation • You can meditate on God’s Word at any time in the day. Psalms 1:2 - But his delight is in the law of the LORD; and in his law doth he meditate day and night. • You must remain alert at all times -- dozing is not meditation • Keep your mind calm, focused on your meditation passage • Quality is better than quantity • Don't be in a hurry • Sit while you meditate Pray! • Pray with focus on your relationship with God o Psalms 5:1-3 - Give ear to my words, O Lord, consider my meditation. Hearken unto the voice of my cry, my King, and my God: for unto thee will I pray. My voice shalt thou hear in the morning, O Lord; in the morning will I direct my prayer unto thee, and will look up. o Psalms 19:14 - Let the words of my mouth, and the meditation of my heart, be acceptable in thy sight, O LORD, my strength, and my redeemer. Practice being aware of the reality of God’s presence • Practice by acknowledging and enjoying the awareness of God’s presence. o Hebrews 13:5 - … for he hath said, I will never leave thee, nor forsake thee o Psalms 139:7-12 - Whither shall I go from thy spirit? or whither shall I flee from thy presence? If I ascend up into heaven, thou art there: if I make my bed in hell, behold, thou art there. If I take the wings of the morning, and dwell in the uttermost parts of the sea; Even there shall thy hand lead me, and thy right hand shall hold me. If I say, Surely the darkness shall cover me; even the night shall be light about me. Yea, the darkness hideth not from thee; but the night shineth as the day: the darkness and the light are both alike to thee • Being with God, drawing nigh to Him is your focus. Acknowledge known sin, align your attitude about the sin with God’s view, ask and receive God’s forgiveness. Thank Him for His forgiveness and mercy. Acknowledge reliance upon His Spirit within you to transform your heart. Think about the great implications of being forgiven, cleansed and received by God and the wonderful privileges of being God’s beloved child. o James 4:8 - Draw nigh to God, and he will draw nigh to you. Cleanse your hands, ye sinners; and purify your hearts, ye double minded. Open God's Word and meditate upon it • Choose a passage of Scripture from following list to help you practice. • • • • • o Psalms 36:7- How excellent is thy loving kindness, O God! therefore the children of men put their trust under the shadow of thy wings. o Psalm 139:17 How precious also are thy thoughts unto me, O God! how great is the sum of them! o Psalm 139:9-10 - If I take the wings of the morning, and dwell in the uttermost parts of the sea; 1 Even there shall thy hand lead me, and thy right hand shall hold me. o Psalm 86:15- But thou, O Lord, art a God full of compassion, and gracious, longsuffering, and plenteous in mercy and truth. o Psalm 42:8 - Yet the LORD will command his lovingkindness in the daytime, and in the night his song shall be with me, and my prayer unto the God of my life. o Psalm 68:19 Blessed be the Lord, who daily loadeth us with benefits, even the God of our salvation. Selah. Read and contemplate (meditate upon) each verse in your chosen portion of Scripture or the one verse you have chosen to focus upon. Pause after each phrase, think, reflect its meaning, its application. What is God saying to you? Meditation slows us down so we can ponder the meaning of God's Word Ask yourself questions. For example: Does God really love me? Think about Gods love for you. How does He express His love? Do I really love God? How do I express my love? Close with praise and thanksgiving to God Proven Stress Reducers That God Created Unplug! Come apart awhile Mark 6:31 - And he said unto them, Come ye yourselves apart into a desert place, and rest a while: for there were many coming and going, and they had no leisure so much as to eat. Unabated mental intensity will magnify stress. When this happens, “unplug” and let your mind relax with no mental stimulation whatsoever for a short period of time before plugging back in. Exercise Physical stress on the body reduces mental fatigue, anxiety and stress. Virtually any form of exercise, from aerobics to walking, can act as a stress reliever. Exercise gets us breathing deeper, which triggers the body’s relaxation response. • Exercise lowers your body’s stress hormones — such as cortisol. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers. • Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety. • Activities — such as walking or jogging — that involve repetitive movements of large muscle groups can be particularly stress relieving. Get outside! The natural colors found in nature, the sounds of nature, and smells of fresh air all reduce stress and lower blood pressure! Write it down The exercise of writing down those things that are causing troublesome thoughts, or writing a “to do” list, reduces the magnitude of “stressors” and helps put them into a manageable perspective. Keeping them in the mind only magnifies them. Spend time with family and friends Human beings are relational beings! We thrive when we are in a community of love and support, where we can exchange ideas and test our perceptions with others. God designed our family unit as well as the church family to be a great source of comfort and strength. Cultivate friendships! Talk. Laugh God designed laughter so it should not surprise us that laughter has been proven to be a natural stress reducer and immune booster! Touch, cuddle, kiss Human touch lowers blood pressure and relieves stress! Touching our pets also offers a stress reduction benefit. Listen to instrumental music For relaxation purposes, choose soft music without words that can be used as pleasant background sound. Classical guitar and other stringed instruments rate highest on the mental stress reduction scale. Learn how to avoid procrastination Stay on top of your priorities in order to stop procrastinating. Learn the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list. Pray, plan, act. It reduces stress and keeps you moving forward in a constructive way.