Sit still. Breathe in. Breathe out. Focus.

Sounds impossible right?

Meditation can seem difficult and impractical–even intolerable.

Meditation can appear nebulous and mysterious–even an invitation to trouble.

In fact, some types of meditation are dangerous. Eastern meditation emphasizes the emptying of the mind. Jesus warned against this in Luke 11:24-26 where He said an empty mind could be an invitation for evil to take up residence.

But Scripture meditation is different. Instead of emptying the mind, this type of meditation focuses on filling the mind with God’s Word. This type of meditation turns your heart to God’s infinite supply of grace and hope.

Still sitting still and simply thinking can seem difficult–even boring–especially to the person who craves action or thrives on crossing off items on her to-do list.

So here’s some advice for those of you who want to try Scripture meditation, but are a little fuzzy on the process.

1. Don’t expect perfection. You are human. We are living in a world with an average of eight seconds. Your mind will wander. It’s OK. Simply bring your mind back to the Scripture your are meditating on. (Hint: You might want to keep a pad of paper nearby to plunk down distracting, but important things that come to mind.)

2. Know the world will conspire against you. Just as you sit down to concentrate on God’s Word, the neighbor will start up his lawnmower, your phone will announce a tempting text message, your body will ache in a spot that never hurt before. So begin with prayer. Ask God to help you focus. Listen to the Holy Spirit whispering to your heart. (Hint: Determine a time of day that is most likely to be free of interruptions.)

3. Choose a favorite Bible verse and meditate by emphasizing different words. Repeat the verse over and over–each time emphasizing a different word. How does stressing that word change the meaning? For instance, “Be still and know that I am God” (Psalm 46:10). Be still–be is a verb, an action word. Stillness doesn’t happen automatically. We must take action to make it happen. Be still–take that word literally and, for now, ignore the laundry in the hamper and the dishes in the sink. Don’t jump up to answer the phone. Be still. (Hint: Other verses to try: Philippians 4:6, Ephesians 3:20, Isaiah 40:31)

4. OR Choose a Gospel story and picture yourself in the story. What do you see? smell? hear? touch? taste? Turn your attention to Jesus. How does your heart respond as you meet Him in this story? (Hint: Some stories to try: Mark 2:1-12, Matthew 8:23-27, Luke 17:11-19.)

5. Remember meditation isn’t magical. Meditation is simply a fancy way of saying focused attention. There isn’t anything supernatural about it. (Hint: The miracle isn’t in your mind–it’s in the Word.)

6. But meditation can be transformative. Romans 12:2 tells us, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” As we let powerful God’s Word roll around in our hearts and minds it changes us. It makes us more Christ-like. It reminds us of God’s love. It fills our souls with peace. (Hint: Expect God to speak to you through His Word and change you from the inside out.)

Meditation? Sounds hard. Sounds mysterious.

But it is really just focusing on God’s Word and allowing the Holy Spirit to transform our hearts.

Next step: Choose a favorite Bible verse or story and meditate on it for 5 minutes. Journal about what you learned from that time.