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For decades I’ve heard about the health benefits of meditation. It’s said to reduce stress, anxiety, and depression while boosting focus, emotional regulation, and self-awareness. Physically, it can lower blood pressure, improve heart health, strengthen the immune system, help manage chronic pain, and improve sleep by activating the body’s relaxation response. It even promotes positive emotions, compassion, and sharper cognitive function, with long-term practice potentially slowing brain aging. Who wouldn’t want all of that? It sounds wonderful!

For many years I avoided meditation because I knew the practice had roots in Buddhism and Hinduism, and as a Christian I worried about opening myself to spiritual influences I didn’t understand. Recently, though, during a particularly stressful season, I decided to look into Christian meditation and discovered some excellent YouTube resources. My favorite so far is a series by Christ Centered Tribe.

You may have also heard people encourage believers to “meditate on Scripture.” It occurred to me that this is a meaningful way to experience the benefits of meditation while also memorizing God’s Word—and truly meditating on it. I like to write verses I want to memorize on index cards, and sometimes I use larger cards for longer passages, like Romans 12:9–16. This particular passage is wonderful for meditation because it contains so much rich guidance. Here it is:

 “Love must be sincere. Hate what is evil; cling to what is good. Be devoted to one another in love. Honor one another above yourselves. Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. Be joyful in hope, patient in affliction, faithful in prayer. Share with the Lord’s people who are in need. Practice hospitality. Bless those who persecute you; bless and do not curse. Rejoice with those who rejoice; mourn with those who mourn. Live in harmony with one another. Do not be proud, but be willing to associate with people of low position. Do not be conceited.”

Before you sit down to meditate on a passage of Scripture, make sure you’re in a comfortable place. Take a few moments to breathe deeply and relax your muscles before you begin reading. Of course, you can also meditate on Bible passages while walking or using indoor exercise equipment.

When I was an undergraduate at Penn State, I lived off campus for 3 of my 3½ years there. I walked about 1½ miles to and from school each day. That 3-mile round trip gave me plenty of time, which I decided to use for Scripture memorization. I slowed down during the busyness of graduate school and stopped altogether when my children were little. But now that they’re grown, I’ve been returning to the practice of memorizing God’s Word.

Another way to meditate on Scripture—and reduce stress at the same time—is by singing Christian worship songs. You can sing songs you already know by heart or sing along with Christian radio. If you haven’t already discovered it, K-LOVE (106.9 on the radio dial in Northern Delaware) plays contemporary Christian music. You can also download the K-LOVE app and enjoy uplifting worship music wherever your phone has service.

During this Christmas season, I hope you’ll join me in memorizing and meditating on Scripture to grow in our faith and understanding of God’s Word—and to experience greater peace and better health. Why not start with Romans 12:9–16 with me? Or choose another passage that has touched your heart.

If you’d like something specifically for Christmas, you might write out either Matthew 1:18–25 or Luke 1:26–38. Meditating on one of these passages is a wonderful way to prepare our hearts for the celebration of Christ’s birth.

This is how the birth of Jesus the Messiah came about: His mother Mary was pledged to be married to Joseph, but before they came together, she was found to be pregnant through the Holy Spirit. Because Joseph her husband was faithful to the law, and yet did not want to expose her to public disgrace, he had in mind to divorce her quietly.

But after he had considered this, an angel of the Lord appeared to him in a dream and said, “Joseph son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit. She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”

All this took place to fulfill what the Lord had said through the prophet:  “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”).

When Joseph woke up, he did what the angel of the Lord had commanded him and took Mary home as his wife. But he did not consummate their marriage until she gave birth to a son. And he gave him the name Jesus.