Visualizing and Meditating on Scripture to Cope with Difficult Emotions

Counselors have a variety of tools to help you on your mental health journey. As you spend time with your counselor you may try different tools to see what suits your situation and personality. One of those may be meditating on Scripture.

Your counselor may employ “safe place” practice, a simple visualization technique to help you calm your mind and body. Sitting quietly, by yourself, you close your eyes and picture a person, place, or time when you felt safe, comfortable, or confident. It may be clear and specific. It may be an amalgamation of different experiences and sensations. Hold on to this image when you are in a stressful environment or difficult season of life.

Tips for Meditating on Scripture

The Bible is full of vivid imagery as a way of illustrating God’s care for people and creation. Take the “safe place” practice from your counseling session and sit with a passage of Scripture. Visualize yourself safe in the hands of God, and let him help you with your emotions.

When you are angry.

But who can discern their own errors? Forgive my hidden faults. Keep your servant also from willful sins; may they not rule over me. Then I will be blameless, innocent of great transgression. May these words of my mouth and this meditation of my heart be pleasing in your sight, Lord, my Rock, and my Redeemer. – Psalm 19:12-14, NIV

As you learn emotional regulation it is important to acknowledge that it is a journey, not a destination. You will make mistakes, and you will react in a moment of hunger, exhaustion, and frustration. God forgives you even when you do not know you need to be forgiven. Taking the time to acknowledge your failure and then ask God’s forgiveness helps you become more aware of your emotions.

When you are grieving or depressed.

When the Lord restored the fortunes of Zion, we were like those who dreamed. Our mouths were filled with laughter, our tongues with songs of joy. Then it was said among the nations, “The Lord has done great things for them.”

The Lord has done great things for us, and we are filled with joy. Restore our fortunes, Lord, like streams in the Negev. Those who sow with tears will reap with songs of joy. Those who go out weeping, carrying seed to sow, will return with songs of joy, carrying sheaves with them. – Psalm 126, NIV

Depression is a season, and joy is a season. These experiences are much like the cycles of planting and harvesting. In a period of depression visualize yourself planting seeds for the future. You may not see the flowers or fruits for some time, but you are preparing for the eventual harvest. It is okay for the work to remain hidden in the ground if you are meditating on Scripture.

When you are fearful or worried.

The desert and the parched land will be glad; the wilderness will rejoice and blossom. Like the crocus, it will burst into bloom; it will rejoice greatly and shout for joy. The glory of Lebanon will be given to it, the splendor of Carmel and Sharon; they will see the glory of the Lord, the splendor of our God.

Strengthen the feeble hands, steady the knees that give way; say to those with fearful hearts, “Be strong, do not fear; your God will come, he will come with a vengeance; with divine retribution he will come to save you.” – Isaiah 35:1-4, NIV

Walking out into the upheaval of society can feel a bit like entering the desert. A sense of scarcity is prevalent in the current culture. This beautiful passage shows a desert receiving new life. In the Northwest USA crocuses are one of the earliest blooms after winter’s cold and ice. It is the promise that life is returning to the land. It is a small flower, which can easily be overlooked. Hope can be small and still be strong in midst of fear when you are meditating on Scripture.

When preparing to go into a stressful environment

The Armor of God

Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world, and against the spiritual forces of evil in the heavenly realms.

Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, and with your feet fitted with the readiness that comes from the gospel of peace.

In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. Take the helmet of salvation and the sword of the Spirit, which is the word of God. And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people. – Ephesians 6:10-18, NIV

There are seasons when you know that you going to have a difficult conversation, or perhaps navigate a complicated relationship. The armor of God may give you a renewed sense of strength and purpose. Calling on God in prayer for wisdom and guidance is an excellent practice before going into a stressful situation.

While this is battle imagery, it is important to think of this armor as boundaries and protection rather than of the other person as an enemy to destroy. Preparing your heart and mind through prayer and meditation will keep you from reacting too quickly or harshly.

When you are anxious.

The Lord is my shepherd, I lack nothing. He makes me lie down in green pastures, he leads me beside quiet waters, he refreshes my soul. He guides me along the right paths for his name’s sake. Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me. 

You prepare a table before me in the presence of my enemies. You anoint my head with oil; my cup overflows. Surely your goodness and love will follow me all the days of my life, and I will dwell in the house of the Lord forever. – Psalm 23, NIV

This passage is filled with visual cues of comfort and rest. You are allowed to lie down in a peaceful place. You can be refreshed by the water, both through the act of drinking a large glass and of seeing and hearing water. You are not left alone in the darkness; you have an abundance of food in your home. As you are meditating on Scripture, let these images bring the comfort of your good God caring for you no matter how anxious you are feeling.

Final thoughts about meditating on Scripture

The practice of meditating on the Bible is to fill your heart and mind with the work and word of God. To strengthen your faith and trust during difficult times, you can use these passages as a guide to God. Your ongoing practice of trusting God will bring stability and comfort to your mind and heart.

This is not meant to replace counseling or medication. Using the “safe place” practice is one of many tools that can aid you in your mental health journey. Talk with your counselor about the best practices and tools for your particular needs. Your counselor may suggest other passages for your use.