Finding Peace in the Present: A Christian Approach to Mindfulness
“Taking just five minutes to calm the mind, relax the body, observe our thoughts, and listen to the Holy Spirit pierces the veil between the spiritual and physical worlds.”
― Benjamin W. Decker
The other day, I decided to take a walk outside. But this time, I wanted to do something different. I left my phone behind. No music. No podcast. No distractions. I wanted to hear my surroundings, pay attention, be silent, and simply walk. What I found was incredible.
As the sun glistened across the ripples of the Boston Harbor, I took a deep breath and felt an incredible sense of calm. Without my headphones, I could hear things I might normally miss—the laughter of children playing, a couple giggling on a nearby park bench, the steady hum of traffic, and birds chirping in the trees. I noticed the different shades of green in the trees as they swayed gently in the breeze. I noticed colorful flowers blooming throughout the Boston Public Garden. I noticed the warmth of the sun on my skin and the movement of the water. And in all of it, I could see God.
I felt incredibly grateful, not because anything extraordinary had happened, but because I had slowed down enough to actually notice what was already around me. My therapist had encouraged me to practice mindfulness more intentionally and incorporate it into my daily life to help with some work-related anxiety. As a therapist myself, I knew she was right. It was time for me to practice more of what I encourage my own patients to do.
What Is Mindfulness?
Mindfulness is something many of us have heard about, but what does it actually mean?
At its core, mindfulness is about becoming more intentionally aware of the present moment. It means noticing your thoughts, feelings, physical sensations, and surroundings without immediately judging, changing, or reacting to them. Mindfulness practices have roots in Buddhist traditions and have since been adapted and incorporated into many different settings, including psychology, medicine, education, and wellness. Research has found mindfulness practices can be helpful in reducing stress and symptoms of anxiety and depression, while also supporting areas such as attention, emotional regulation, empathy, and relationships. But as a Christian, I think there is an important distinction worth exploring. Some approaches to mindfulness emphasize finding peace primarily through turning inward and relying on one's own efforts to achieve a sense of calm. There can certainly be value in learning to quiet our minds and become more aware of the present moment. But through a Christian lens, I believe our ultimate source of peace is not found within ourselves alone. Our peace comes from God.
Prayer and meditation can help us become more attentive, not simply to ourselves, but to the presence of God. We can quiet the noise around us and within us while remembering the One who created us, knows us intimately, and lovingly cares for us.
What Is Christian Mindfulness?
For me, Christian mindfulness is the practice of being fully present in the moment while focusing your heart, mind, and breath on God.
It is noticing the world around you while remembering who made it.
It is becoming aware of your thoughts without allowing every thought to control you.
It is slowing down enough to recognize God's presence in the middle of an ordinary moment.
And sometimes, it is simply being still.
The Bible has quite a bit to say about quieting our minds, renewing our thoughts, praying continually, and keeping our focus on God.
Be Still
Psalm 46:10 reminds us:
“Be still, and know that I am God.”
Being still can feel uncomfortable in a world that constantly tells us to keep moving. I'm guilty of this because I am constantly on the go and sometimes feel guilty for taking time to relax because I want to be productive. Being still is an opportunity to acknowledge God's presence and remind ourselves that we can trust in Him to take care of all our needs.
Pray Continually
Prayer is one of the most practical ways we can bring our attention back to God.
Paul writes in 1 Thessalonians 5:17 to “pray without ceasing.”
Prayer does not always have to happen in a quiet room with our eyes closed. We can pray while walking, driving, cooking, eating lunch, working, or sitting quietly by the water.
A mindful Christian life can become a life of continual conversation with God. During this time, it is also encouraged to pray prayers of gratitude as this also helps bring your mind and attention to God.
Meditate on God's Word
The Bible also speaks about meditation in the context of reflecting on God and His Word.
Psalm 48:9 and Psalm 63:6 describe intentionally reflecting on God's character and His works.
Christian meditation is not about emptying the mind. Instead, it can be about filling our minds with God's truth and allowing His Word to shape how we think, respond, and live.
Renew Your Mind
Romans 12:2 calls us to be transformed through the renewing of our minds.
That is powerful because our thoughts matter.
We don't have to believe every thought that enters our minds. Scripture encourages us to take our thoughts captive and to intentionally focus on things that are true, honorable, just, pure, lovely, and worthy of praise.
Mindfulness can help us notice our thoughts.
Faith helps us determine where we take those thoughts next.
Practical Ways to Practice Christian Mindfulness
1. Be Still
Find a quiet space. Sit still for few moments without any distractions. Put your phone away. Take a few slow breaths. Notice what you hear, what you see, and what you feel. Sometimes I light a candle to relax.
Then simply start acknowledging God.
You don't have to force yourself to feel anything profound. You don't have to have the perfect prayer.
Just be still. Share your gratitude or simply enjoy the quietness.
2. Try a Breath Prayer
A breath prayer combines slow, intentional breathing with a short prayer or Scripture phrase.
As you inhale, you might silently say:
“Lord Jesus…”
As you exhale:
“…give me Your peace.”
Or simply:
“Be still…”
“…and know that I am God.”
The goal isn't to perform a perfect spiritual exercise. It's simply a way to slow down, regulate your breathing, and intentionally redirect your attention toward God.
3. Practice Mindful Breaks During the Workday
As a physician, I know how easy it can be to move from one responsibility to another without ever truly pausing.
Depending on my rotation or clinic day, my days can look very different. But one thing I have learned is that taking brief intentional breaks helps me return to my responsibilities with a clearer and more refreshed mind.
Sometimes that means enjoying a cup of coffee or tea.
Sometimes it means taking a quick restroom break.
Sometimes it means stepping outside for a few minutes, especially on a nice day or taking a quick stroll.
A break doesn't have to be long to be meaningful.
4. Practice Mindful Consumption
Mindfulness isn't only about what we allow into our minds. It can also involve what we put into our bodies. Eat intentionally with healthy food. Be careful of watch you watch or listen to on tv. Stay hydrated and drink lots of water. I some times tend to have a bit of a sweet tooth and I may crave something when I am stressed. I had to learn to pause and ask myself:
Am I making this choice intentionally, or am I simply operating on autopilot?
That question can apply to food, social media, entertainment, conversations, and so much more.
5. Create an Evening Wind-Down
At the end of the day, I try to create space to transition out of work mode. My favorite time of the day is the evening and my favortie part of my evening is my bedtime routine. Usually I love to light a candle, enjoy my favorite scented body wash, use nice body oil and do my facial skin routine. I recently enjoyed using scented shower steamers that are so pleasant. Then I sometimes have a cup of camomile tea and when I fell up to it, journal or read efore bed. Sometimes I also use the Christian meditation app Abide to listen to Scripture and guided reflections as I wind down. Sometimes, I listen to ocean waves on Youtube or other white noise videos to relax. In these slow moments, I try to include God in this time and relax. I say my prayer and then go to bed. I take a few moments to thank God for the day, surrender what I cannot control, and ask Him for peace and rest. I encourage you to create your own evening wind-down routine that fits you as it truly is great for stress reduction.
Final Thoughts: Embracing Mindfulness
Mindfulness us a term we hear all the time but it does not have to be complicated.
Sometimes it looks like sitting quietly. Sometimes it looks like taking a walk without your phone.
Sometimes it looks like taking a deep breath before responding. Sometimes it looks like noticing the flowers blooming, listening to children laugh, or watching the sun dance across the water.
For me, practicing mindfulness through a Christian lens means allowing those moments to become a time to notice God more in my everyday life. It is not about escaping reality. It is about being more present. That stroll around Boston Harbor and the Boston Public Park reminded me that sometimes peace isn't found by adding something else to our already busy lives. Sometimes, peace begins when we finally become quiet enough to notice what—and Who—has been there all along.
Prayer for a Mindfulness Meditation Session
Dear Heavenly Father,
Thank you Lord for this day. Please help me to center my thoughts on you. As I still my body and bring my focus to the present moment, help me to see that you have great plans for my life. Worry will not add anything to my life and I invite you into this space with me as I center my attnetion on You.
In Jesus' name, Amen.
Comments