People often hesitate at the word meditation, assuming it means emptying the mind. Biblical meditation is close to the opposite. It means filling your mind with one thing and staying there.

The Psalms describe it as dwelling on something day and night. Not clearing the room, but sitting in it.

One verse is the whole material

Choose a short verse. Read it slowly three times. Then notice which phrase keeps catching, and stay with that phrase rather than moving on. Most of what happens in meditation happens after the point you would normally have finished.

Five minutes, and a wandering mind is fine

Start at five minutes. Your attention will drift, repeatedly. That is not failure, it is what attention does. Return to the phrase. The returning is the practice.

Best at the edges of the day

Early morning works because nothing has claimed your attention yet. Before sleep works because it gives your mind something other than tomorrow to turn over. Both are quieter than the middle of the day.

If your mind will not settle

On days when sitting still is not possible, listening is a reasonable substitute. Hearing the verse read aloud gives your attention something external to hold, which is easier than generating focus from nothing.

Be still, and know that I am God.

Psalm 46:10

Begin a meditation