Christian meditation has a slightly different technique from the previously described generic mantra meditation. The connotation of the mantra is one of the differences. For the most part, mantras are to be meaningless sounds used as a mental focusing device. One aspect of that is that the mantra is not supposed to stimulate thoughts such as thoughts about the mantra’s meaning, how that meaning relates to some other thought, etc. If that were not the case, repeating a mantra would have exactly the opposite effect of that meant in meditation. It wouldn’t calm the mind; it would stimulate the mind. However, some people prefer that their meditation practice remain within the comfort of their religious framework. That’s fine. There are just a few things to remember.

If one chooses meditation within a religious framework, Christianity for example, one needs to now choose a mantra that doesn’t stimulate random thoughts but becomes a comfortable and very simple affirmation. A good example of a Christian mantra that fits this idea is, “Jesus – Amen”, “Jesus”(inhale) – “Ahhhmennn”(exhale). The reason this will work as a mantra is that one having faith in the Lord Jesus will not need to think beyond “Jesus” (the name beyond all names) and “Amen” (verily, truly,”yes”, “I believe”). It kind of says it all, wraps up a person’s faith in two simple words and therefore requires nothing else (Christian ascetic monks living in the Egyptian desert in the 3rd and 4th century practiced a technique like this). So to summarize mantras – they either need to have no real (thought stimulating) meaning or have a meaning so deep and complete (no further thought is required) that they can be used as a simple mental focusing device.

Mechanically, the Christian meditation process is the same as the generic mantra meditation process. However, there are a few added elements which make it comfortable to one of Christian faith. Those steps that include these differences will be marked with an asterisk. The steps are:

1. Become awake – go to the bathroom, wash face if desired to awaken
2. Find a quiet place with little distraction, noise, etc
3. Sit with back supported but upright, be comfortable (a blanket if cold, a tissue in case you need to blow your nose – all so you don’t need to get back up – during the process, if your nose itches – scratch it, etc – the idea is to be comfortable and still but not a statue)
4. Take two normal but relaxing (natural) slow breaths as you sink into your seat
5. Tell yourself that there is nothing to attend to for 20 – 30 minutes, all can wait
6. * Mentally set the mood for your meditation with a short prayer, something like, “Thank you Father for this time of rest. My only desire is to sit quietly with you, knowing that each breath is a gift”.
7. * Begin mentally repeating the mantra, “Jesus” (inhale) – “Amen” (exhale) as you breathe naturally (don’t try to control your breathing, just observe it), repeat “Jesus”(inhale) – “Amen” (exhale), continue with a gentle focus on the mantra (no forcing)
8. * Continue mentally repeating this Christian mantra with a gentle focus on it for as long as you want to – the full meditation period if necessary. If you feel like letting the mantra fade away from time to time, let it (knowing that it is always there in the background). During the early phase of this meditation, resist the urge to transition into (traditional) prayer. I know that sounds strange but just wait until later in the process (more about this later).
9. If other thoughts float into your mind, that’s ok, just watch them as they pass through, but if you notice that they have captured your attention, gently return to the mantra  as you breathe naturally – “Jesus” (inhale) – “Amen” (exhale)
10. As thoughts come and go or bubble up into your consciousness, do not judge these thoughts – they can be totally nonsensical or relevant to you life – the point to understand is that any thoughts arising during this process are likely to be little bits of stress releasing – that is one of the great benefits of meditation. If you experience an emotion along with the thoughts (laughing, crying, etc), that’s ok – that’s just stress release. Let go of them and return to the mantra
11. If outside stimuli get your attention, simply realize that the furnace kicking on, dogs barking or the wind blowing are natural occurrences, ones that you normally ignore anyway – so unless the house is falling down, these stimuli don’t really mean anything. Observe them, ignore them and gently return to your mantra
12. Also, you may experience brief or long periods of pinpoint focus on the silence of your own consciousness (the gap) – when that happens, enjoy it for as long as it remains and if it gets interrupted by other thoughts, again just return to the gentle focus on the mantra
13. * As the meditation deepens, you may feel the impulse to burst into prayer, even short affirmations or thankful expressions. Having quietly held that urge to simply sit quietly with the Lord, you can now let those prayers flow forth from your heart. Typically you will find with this meditation process that these prayers  that seem to spontaneously spring forth are more often prayers of thanks and praise than prayers of petition (less about you and more about Him). But since everyone is different with a different relationship with God, as with other thoughts during meditation, don’t judge the value or meaning of even these prayerful expressions, express them freely and once you have expressed them, gently return to the mantra and its calming effect
14. * After settling a little, close your meditation with another short prayer, something like, “Thank you Lord for this time of rest, sitting quietly with you. I know that you are always there, sustaining me with each breath. Amen”
15. You may find that meditation periods sometimes fly by while others seem more gradual – don’t judge one against another; they all have merit in themselves; just BE
16. Remember that the greatest benefit comes with regularity. If at any time you have difficulty or are agitated from too much outside stimuli, stop and return to the process at another time. The key  is to never force it.

** Final notes – for some beginners, the initial calm of one’s consciousness becomes interrupted by thoughts like, “I should be doing something” (usually about 10 minutes into the meditation). That’s because we’ve been conditioned to be active. That particular thought means no more than the thought, “Hey, I’m meditating”. It’s just another thought, a thought to be observed and  released as one returns to the gentle focus on the mantra. With regular practice, some people fall into silence quite easily,with just the gentle intention. As for other Christian mantras, just remember that they need to be fairly short (like breathing) and be complete in their meaning to the point that they don’t stimulate thought. Mantras like, “I am the way, the truth and the life”, “Lord have mercy, Christ have mercy” or “Amen” are ok. Long scriptural passages will likely change the direction of the experience from meditative to thought provoking. Remember that the goal of meditation is to quiet the mind. Spontaneous prayer that comes forth later in process is ok because it doesn’t come from the mantra or its meaning; it springs forth from your heart (not contrived, conceived or produced but allowed to speak for itself). In short, the mantras maintain the meditative nature of the process. Even as the mantra, “Jesus – Amen” fades in and out of your conscious attention, it is always there in the background, even if it becomes” Amen, Amen, hhmmm, “etc. It is always there.