READ

"I am the good shepherd. The good shepherd lays down his life for the sheep. The hired hand, who is not a shepherd and does not own sheep, sees the wolf coming and abandons the sheep and runs away. So the wolf attacks the sheep and scatters them. Because he is a hired hand and is not concerned about the sheep, he runs away. I am the good shepherd. I know my own and my own know me--just as the Father knows me and I know the Father--and I lay down my life for the sheep".

(John 10 v 11-15)

The Good Shepherd

A shepherd protects the sheep from predators and gathers + guides the sheep to abundant life in plentiful pastures of provisions and rest. A shepherd calls the sheep and they respond because they know their shepherd's voice. The shepherd is willing to give his life for the sheep because then the sheep can be saved.

Jesus explains the truth of who He is in this metaphor. Jesus is the shepherd and eventually He becomes the sheep. The innocent sacrifice so that we can have abundant heavenly life on earth and everlasting life in God's Kingdom.

Anxiety

What areas of your life do you need your shepherd? Everybody experiences some degree of anxiety throughout a lifetime.

Is there an aspect of your life, a relationship, a circumstance that you may feel anxious about? Where in your life do you feel scattered and defenseless? What has you restless and not restful?

No one is immune to anxiety. The symptoms vary widely person to person. In addition, some personality types are more prone to anxiety than others. These people know what it means to live as an anxious presence. Others may only get glimpses of anxiety--experiencing it as undesirable but insignificant. Others, it is very significant and controlling. The point is, we've all experience it at some level and we all want to be a non-anxious presence.

How can we manage symptoms of anxiety and overcome it for good?

Breathing, meditation, and yoga are a great starting point. These practices all help gently regulate the nervous system, calm the mind and ground the anxious energy. But they are only tools and they are limited. Your creator knows you better than you know yourself (psalm 139). The practices of yoga and meditation are wonderful applications to strengthen your connection with the One who created you and experience the deep transformation that is there through the power of Jesus' Spirit.

For me, learning who Jesus is--to know Him, to love Him, and to follow Him was the healing balm of my persistent anxiety. Turning over in my mind and heart the words on the pages of scripture bring great comfort that I am cared for and known completely by my shepherd. He did not lay down His life for me so that I would suffer through life battling anxiety over the small things and even the bigger things. When I invite Jesus to be with me in my practice and breath, I experience a wellspring of peace that flows through all aspects of my life.

Meditation

Psalm 1 tells us that meditation of God's law brings strength and fruitfulness. This psalm describes what it's like to fill your mind + heart with the love and truthfulness of God. Reflections on scripture is a beautiful pathway for meditation. This is the aspect of mediation we will practice this week of Lent. Drawing more near to Jesus, our shepherd, as we rest our minds on His words, lay down our anxious energy, and let our whole body breathe.

The Practice

As you enter into stillness take a moment to notice your body. Perhaps gently close your eyes, open your palms up or down. Relax up through your spine and across and down through your shoulders. Allow your body to receive as much as your mind and heart in meditation.

Now take a breath for your body. Take a breath for your mind. Take a breath for your heart. Take a breath for your breath.

In further preparation, it's good to know meditation can be challenging and part of the preparation is expecting difficulty. Expect distraction, thoughts and glitches. When the thoughts and challenges arrive, simply welcome them. Let them come and go. Appear and dissolve without getting too conversational with them. I find it helpful to have a word or phrase or even an image to silently repeat or call to mind to help return back to my meditative state. If this would be helpful for you I would invite you to choose your word or image now. Try not to judge yourself or your challenges in meditation. Instead meet them with acceptance, allowance, and grace.

Moment to moment trace the movement of your breath. Noticing the fullness of the inhale and the completeness of the exhale. Begin to even your breath. Equal inhale and exhale. Lengthening the inhale, lengthening the exhale in a balanced rhythm. A wave like rhythm. Next, notice the energy of the breath. Exchange restlessness for restfulness. Inhale restfulness. Exhale restlessness. Relax your breath. Let your body breathe you.

In John 10 verse 11 Jesus says, "I am the good shepherd". The good shepherd lays down his life for the sheep. The hired hand, who is not a shepherd and does not own sheep, sees the wolf coming and abandons the sheep and runs away. So the wolf attacks the sheep and scatters them. Because he is a hired hand and is not concerned about the sheep, he runs away. I am the good shepherd. I know my own and my own know me--just as the Father knows me and I know the Father--and I lay down my life for the sheep".

Come back to noticing your breath. The rise and fall of your belly and chest. The energy it brings. The releasing it provides. Land your attention on the rhythm. The movement. Effortlessly as possible extend the length of your exhale. Slightly lengthen the exhale so it is a longer duration than your inhale. And deeper now, notice the energy of your breath. Breathe in a sense of gathered, breathe out a sense of scattered. Continue as you silencing repeat "gathered" on your inhale and "scattered" on your exhale. Give your breathing back over to your body.

Jesus, may all my anxious thoughts and presence be gathered and rested in the pasture of your loving, living presence. Explore my heart and know exactly who I am. I am yours, part of your flock, continue to protect and nurture me. Lead me beside quiet waters, soothe my fear and restore my soul. Guide me off the worn, hard paths to your ways. You care for me always, and know everything about me to the smallest detail. Surround me and overwhelm me in the most healing way so that I can share this with others in my life.

(Psalm 23, Psalm 95, Psalm 139)

Listen to meditation now