Under Water

Chuck Griffin
LifeTalk Editor

Psalm 107:28-30 (NRSV)
Then they cried to the Lord in their trouble,
    and he brought them out from their distress;
he made the storm be still,
    and the waves of the sea were hushed.
Then they were glad because they had quiet,
    and he brought them to their desired haven.

In yesterday’s devotional, I explored how to breathe during prayer, particularly when we find ourselves anxious. Today, I’m going to teach you a particular visualization technique to enhance your connection with God.

Put the two techniques together, and you have a kind of meditative prayer, something a lot of people in our culture don’t practice regularly. Our other, more familiar ways of praying—where we speak our praises, thanks and petitions to God, perhaps focusing on Scripture or a devotional as part of the process—remain critically important to our prayer lives. You may find, however, that meditative prayer techniques are particularly helpful in developing a sense of God’s constant presence.

There are uncountable ways to enter a state of meditative prayer. This is just one I like. I do not remember where I first learned it.

Imagine yourself sitting (or standing or lying, depending on your preferred posture) at the bottom of a deep, clear pool of water. Here’s the good news: God has granted you the ability to breathe comfortably and freely while there. Remember to breathe as discussed yesterday.

If this were a class in Zen meditation, someone might tell you to empty your mind. We’re doing the opposite. We want to be filled with God, and only with God.

As you begin, it helps to think of a word representing what you seek in that holy relationship. I’ve heard people make all sorts of choices: “peace,” “love,” “forgiveness” or “discernment,” for example. I’ve even heard people choose “Jesus” as their word, apparently as they tried to better fathom what it means to be in a personal relationship with God through Christ.

Go ahead and accept that worries and random thoughts will intrude on this time. We’re not going to fight them. Instead, take hold of them, examine them for a brief moment, and then release them, allowing them to float to the surface, far above you. Say your chosen word as part of the next exhale, and settle back into experiencing God.

That’s the technique. Simple, huh?

By the way, the more you do this, the longer you will spend in this state before deciding to surface. In just a few tries, you may have a meditative prayer session where you are surprised at how long you’ve been “under”—half an hour or even an hour might feel like 15 or 20 minutes.

What’s important is that you find yourself deeply aware of God’s presence.

Lord, thank you for the way you meet us in the midst of storms and in quiet places. Amen.

Life and Breath

By Chuck Griffin
LifeTalk Editor

The Bible has a lot to say about the not-so-simple act of breathing. In both the Old Testament and the New Testament, words for “breath,” “wind” and “spirit” overlap.

Genesis 2:7: Then the Lord God formed man from the dust of the ground, and breathed into his nostrils the breath of life; and the man became a living being.

Ezekiel 37:9: Then he said to me, “Prophesy to the breath, prophesy, mortal, and say to the breath: Thus says the Lord God: Come from the four winds, O breath, and breathe upon these slain, that they may live.”

John 20:21-23: Jesus said to them again, “Peace be with you. As the Father has sent me, so I send you.” When he had said this, he breathed on them and said to them, “Receive the Holy Spirit. If you forgive the sins of any, they are forgiven them; if you retain the sins of any, they are retained.”

Acts 2:2-4: And suddenly from heaven there came a sound like the rush of a violent wind, and it filled the entire house where they were sitting. Divided tongues, as of fire, appeared among them, and a tongue rested on each of them. All of them were filled with the Holy Spirit and began to speak in other languages, as the Spirit gave them ability.

It’s pretty obvious that in Scripture, the source of life is God’s breath, which we also might think of as the movement of the Holy Spirit. This ethereal lesson can be lived out in very practical ways, however, particularly in times of stress.

When I’ve taught people under tremendous stress how to pray in a meditative way, the “how to breathe” part of the lesson has been critical. First, you have to position your body so you can breathe. If seated, your back and neck need to be straight, your shoulders squared and hanging from your collarbones as if on coathangers.

From here, “breath prayer” begins to line up with core techniques I’ve learned from decades of martial arts practice, principles recently confirmed in books I’ve read about how soldiers and police survive and control violent, high-stress situations. Breathing is normally automatic, but it can get out of control when the world becomes overwhelming. At such times, we have to take charge of our breathing.

Inhale through your nose deeply, slowly, expanding your lower stomach. Hold at the end of the inhale for a count equal to your time spent inhaling. Exhale through your mouth at the same rate, shrinking and pushing in your lower stomach. At the bottom of the exhale, hold for the same amount of time. Some people who teach this talk about using a “four count” at each stage.

I should warn you, if your heart is racing, if your blood pressure is up, your lungs will fight you at first, particularly as you hold at the bottom of your exhale. But if you’re feeling panicked or anxious, repeating this type of breathing will calm you, center you, and allow you to turn to God.

Biblically, it makes sense. Made in the image of God and granted the Holy Spirit through our belief in Jesus Christ, we have access to the source of life.

Think of deliberate, God-focused breathing as an unspoken prayer request: “God, renew in me what you have poured into the world.”

Peace be with you. Tomorrow, I will try to help you embed this breathing in prayerful Christian meditation.

Lord, we thank you for the life you have breathed into us. May we use our lives to glorify you and to the benefit of your dawning kingdom on earth.