Christian Mindfulness Exercises: Examples and Benefits

It is common knowledge that our minds tend to be in many places at once or somewhere other than where we are. Our minds wander from thoughts of the past to concerns about the future, creating a disconnect from the reality of what is happening right now and keeping us from noticing chunks of information about our present experience, such as the little gifts God has for us in each moment.

Mindfulness is paying attention to the present moment and being aware of your thoughts, feelings, body sensations, and surroundings, without judging, resisting, or trying to interpret them. It is a practice many Christians are leery of because of its origins in Buddhist traditions.

However, it is not a strictly Buddhist discipline. Nor is it a religious practice. It is also debatable whether it originated from Buddhism. If you look closely at Scripture, you can see how the psalmists and many other believers meditated on God and His attributes.

Many faith-based counselors use mindfulness as a therapy tool to help you focus on living in the present moment, connect with God instead of worrying about the future, and identify and replace negative thoughts with truths from His Word.

What are the benefits of mindfulness?

Mindfulness is a research-backed technique that has been shown to improve mental health and overall well-being. Learning how to stay centered in the present moment helps you become more focused, observant, and alert, and expands and sharpens your awareness of your internal and external world.

“Mental health is being fully committed to reality,” counselor Jim Cress writes. Mindfulness is beneficial because it is a calming practice that helps our minds to be still and know (Psalm 46:10).

Studies have found that, when used regularly and consistently, mindfulness exercises can reduce stress and anxiety, alleviate chronic pain, improve attention, and lead to a greater sense of peace, joy, love, and gratitude, as well as increased understanding, kindness, and compassion toward yourself and others.

What is the difference between secular and Christian mindfulness?

Secular mindfulness and Christian mindfulness look similar on the surface, but their motivations and goals are different. Both emphasize focusing on the present moment and being aware of what’s happening here and now.

The core principle behind secular mindfulness is to be a neutral observer of your thoughts, feelings, and sensations and accept them without judging them or attaching yourself to them, whereas Christian mindfulness adds a vertical dimension that shifts your focus away from yourself to God, His Word, and His presence.

Christian mindfulness is purposeful in setting our minds on what is true (Philippians 4:8). It recognizes that our minds wander and can be discouraged and confused by our thoughts and the thoughts of others. Christian mindfulness is a tool to challenge and confront thoughts.

Christian mindfulness is about communicating with God in every moment of your daily life, including your routine tasks, seeking His guidance, and purposefully filling your mind with truths from His Word. It is a journey of growth and transformation that builds deeper trust in Him, emotional stability, and spiritual resilience. Christian mindfulness seeks to recognize the Spirit of God in the quiet space.

What are some examples of Christian mindfulness exercises?

Christian mindfulness exercises remind us to turn our attention to God during the busyness of life. Even traditional mindfulness exercises such as deep breathing, grounding techniques, and progressive muscle relaxation can be Christ-centered when you focus on God’s presence while doing them and thank Him for the blessings in each experience.

Secular mindfulness is often about releasing thoughts and emptying our minds. Christian mindfulness is largely about releasing negative thoughts and thoughts that are not true and replacing those thoughts with the truth.

Five Senses Countdown The five-senses countdown technique, also known as 5-4-3-2-1, is a grounding exercise that helps bring your attention back to the present moment and reconnect with the here and now when you feel anxious or overwhelmed by racing thoughts.

Look around you and name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. As you notice and name each thing, thank God for the gift of it.

Deep Breathing Deep breathing is another grounding exercise that helps turn your attention back to the present moment. It also has a calming effect by activating your parasympathetic nervous system, which is responsible for the body’s relaxation response. The following are three variations. As you focus on the movement of your breath moving in and out of your body, thank God for each one.

• Box breathing Slowly inhale through your nose for a count of four, hold for a count of four, exhale through your mouth for a count of four, and hold for a count of four. Repeat the cycle several times until you start to feel calm.
• 4-7-8 breathing Slowly inhale through your nose for a count of four, hold for a count of seven, and exhale slowly through your mouth for a count of eight. Repeat the cycle four to five times.
• Belly breathing With one hand on your chest and the other on your belly, inhale slowly and deeply through your nose, feeling your belly rise while keeping your chest still; exhale slowly through your mouth, feeling your belly fall. Repeat for several minutes until you feel calm.

Body Scan Sitting or lying down in a comfortable position, focus your attention on each part of your body for 5-10 seconds before moving on to the next one. Starting with your feet, move up slowly to your legs, thighs, abdomen, chest, lower back, upper back, hands, arms, neck, face, and head, paying attention to what each area feels like. As you focus on each part of your body, thank God for it and praise Him for the way He designed all its intricate details.

I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. – Psalm 139:14, NIV

Contemplative Prayer Contemplative prayer is emptying your mind of worries and concerns, spending time in quiet reflection and gratitude, and simply resting in the presence of God.

Breath Prayers Breath prayers are a combination of deep breathing and short statements based on God’s Word that are broken into two halves. Keeping your breathing slow and steady, pray the first half as you inhale, and the second half as you exhale, staying focused on the words of the prayer.

For example, “Lord, You are my shepherd. I have all that I need” (Psalm 23:1). Slowly breathe in through your nose while focusing your thoughts on the words “Lord, you are my shepherd” and then exhale slowly through your mouth while focusing on “I have all that I need.”

Mindful Seeing Whether out in nature or looking through a window with a view, be fully present in the moment and use all your senses as you observe your surroundings and all their nuances.

Instead of just labeling what you see, focus on details such as the colors in a sunrise or sunset, the movement of grass or leaves being blown by the breeze, the texture of a bird’s feathers, or the feeling of the sun on your face. As you notice these things, say a prayer of praise and thanksgiving to God for the beauty of His creation.

For since the creation of the world, God’s invisible qualities – his eternal power and divine nature – have been clearly seen, being understood from what has been made, so people are without excuse. – Romans 1:20, NIV

Is mindfulness in the Bible?

The Bible does not specifically use the term “mindfulness”, but it contains several passages that align with its core principles, such as living lives focused on the here and now; being mindful of God’s presence in every moment; trusting in His provision rather than being anxious about the future; focusing on His sovereignty; meditating on His Word; and purposefully aligning our thoughts with the truths in it.

Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is – his good, pleasing, and perfect will. – Romans 12:2, NIV

Be still, and know that I am God. I will be exalted among the nations, I will be exalted in the earth! – Psalm 46:10, ESV

Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful. – Joshua 1:8, NIV

Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Can any one of you, by worrying add a single hour to your life? – Matthew 6:27, NIV

Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. – Matthew 6:34, NIV

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