Meditation as medicine

Hiking has always been a time of rest for me and an experience that allows for the soul to wander. But sometimes the trail requires a seriousness that is not to be trifled with.

When Olga and I were hiking Mt. St. Helens, there was plenty of time for joy and amazement to overtake our senses. We were able to enjoy the views, the strenuous trail, the smell of the rocks being warmed by the sun, the wind rushing across our faces. The trail followed a crumbly ridge of rock and dust to the top of the volcano. Once at the top, we were able to stand on firm-packed snow and observe the beautiful vista; the ability to see surrounding mountains and into the crater of the volcano itself.

This spot where we arrived, however, was not the true peak. The true summit was down a less used trail to the left that followed the craters edge about a quarter mile. This trail, at the time of year we were there, was treacherous to say the least. Snow had compiled over the lip of the crater, meaning if I walked too far to the right I could fall into the crater. But if I go too far left, I would surely slide down the steep side of the mountain and end up a mile away from Olga. But the path was barely a boot wide and was icy. Not only that but it was covered in small crevasses that could give way, causing me to slide down on a sheet of ice.

Of course I went anyway.

I remember hardly feeling any fear in this moment. Was it because I was tired from a week of hiking? Was I full of adrenaline and the risk minimized as a result?

Regardless of the answer to that question, a much larger question began to surface in my head: why am I able to be so confident in my hiking ability and less confident in other areas of my life? How can I more regularly remove fear and doubt from all other areas of life?

The first idea is just going out and practicing the things that you want to become better at, less fearful of. One of the reasons that I am so confident in my ability on the trails is because I have spent considerable time on them. I started on small hikes under the supervision of my parents, and that has grown to bigger hikes with higher difficulty. Public speaking has not always been something I am comfortable with, but I have grown much more comfortable standing in front of people as I have spent more time doing so.

But, before ever taking the risk of doing the thing you are scared of, I think that meditation serves as a powerful entryway to fortifying your mind and overcoming your fears.

Meditation trains you to observe your thoughts and emotions without being overcome by them. Fear often spirals because we are placed in situations where the great emotion of floods our brain. By practicing meditation and observing your emotions, including fear, you will begin to understand that fear is a bubbling emotion or thought just like any other. Knowing your emotions gives you a better chance of directing them where they need to go. Through meditation and becoming more familiar with your emotions, you become less reactive. Less reactivity means less panic. Meditation can help control your amygdala, which is the brain’s fear center.

Meditation is also known to reduce cortisol levels, meaning that meditation will reduce the stress hormones being released. This will help you build resilience. You will be able to enter into uncertain situations and deliver better results with more controlled responses.

So, how can you start?

My personal favorite form of meditation is one that combines the Bible with meditation, something called lectio divina. It sounds fancy, but it is pretty easy to practice. Take a passage of Scripture, I love to use a Psalm for this, and read it slowly. Take a moment to reflect on what stands out. You are not looking for right answers, only observing the thoughts you have as your life and the passage dance with one another. What stirs in your soul? Then, after a time, rest. Turn the thoughts that have been swirling over to God. As you seek silence in your mind, more thoughts will come. Observe them, then turn them over to God. Return to the passage if needed and let the words sink in.

I pray this practice helps you as much as it has me. I believe the ability to overcome fear begins with a strong connection to God, followed by a fortified mind. Meditating on Scripture allows you to do both.

Blessings to you and the start of your week!

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