Dec 052010
 

Psalms 46:10a – Be still and know that I am God.

A thoughtful friend once gave me a plaque bearing these words, and it has a central place on the altar in my study. This scripture has long been very meaningful to mystics and non-mystics alike.  It suggests there is something about the act of being still, of letting go, of surrendering, that somehow brings us closer to God, or at least delivers us to a greater sense of peace.  Rather than go further with interpretations of how it can be meaningful, in this post I want to offer two different meditation techniques that incorporate this passage.   It is recommended that you not practice both in the same sitting, and perhaps not even in the same day.  In fact, I would suggest working with one for a week or two before moving on to the other.

A side note before going further:  I’ve added a link to the blog tool bar for a page about Meditation Methods.  It begins with a basic meditation you can use to lead you into and out of other methods such as these.

Meditation #1

(Please note, this meditation may not work exactly as described in languages other than English. I invite readers fluent in other languages to comment and/or submit appropriate variations.)

Once you have become settled, relaxed and centered, inhale fully and then slowly whisper aloud the full translation of this passage, stretching the words out through your entire exhalation. Open your heart, mind and body to respond naturally to the words. Be aware of your response in all ways, observing, attending to and absorbing in the whole – intuitively, intellectually, emotionally, and physically:

Be still and know that I am God.

Inhale, and then slowly whisper:

Be still and know that I am

Continue to shorten the statement by one word each time, stretching the words out through the entire exhalation, always allowing your whole being to respond naturally to the words:

Be still and know that I
Be still and know that
Be still and know
Be still and
Be still
Be

Inhale and exhale silently, attending to the silence itself. Inhale again, and then, as you exhale, begin rebuilding the statement one word at time:

Be
Be still
Be still and
Be still and know
Be still and know that
Be still and know that I
Be still and know that I am
Be still and know that I am God

Once again, inhale and exhale in silence. You now have some options: You can repeat the entire process as many times as you wish, you can repeat it silently within, or you can simply sit in silence and stillness. No matter what course you follow, it is recommended that eventually you take several minutes to just be still.

Meditation #2

The original Hebrew of this sentence is beautifully poetic and makes a fine chant. It can be transliterated as, “Harpu u’de’u ki-anokhi Elohim.” The pronunciation is:

harpoo oo’de’oo kee-anokee eloheem

This meditation is not as oriented toward insight as the previous method, but rather is aimed at gently guiding you into deeper stillness and openness to God.

Once you have become settled, relaxed and centered, inhale fully and then slowly chant the Hebrew words in a strong clear voice, resonating from your chest.  Chant the words out through your entire exhalation. It should be louder than your usual speaking voice, and more like the volume you might typically use when singing with a group.

After a few repetitions, begin to gradually lower the volume, so that after at least a dozen repetitions you are chanting at a whisper. Within a few more repetitions you are only mouthing the words before you shift to continuing the chant silently in your heart and mind.

Eventually you can let go of the internal chant to more fully abide in the stillness and silence in which the chant has been occurring all along. Simply allow any sensory perceptions, thoughts or feelings to come and go like background noise as your awareness remains centered upon openness to God.  Even thoughts and feelings about God are not to be dwelt upon, but rather allowed to pass by as one abides in the silence and stillness from which they are born and to which they return.   If you find yourself becoming distracted and attached to some sensation, thought or feeling, that’s okay; just gently return to the silent chant for a while, and as often as you need.

I hope you find these methods beneficial.

Agape