Christian Meditation and Mindfulness

What does the Bible say about mindfulness?

Thankfully, the Bible has a lot to say about calming our minds and keeping a vertical focus on the One who lovingly created us and knows us intimately. For example:

The apostle Paul reminds Christians that they’re called to be mindful and live with an awareness of the present (Philippians 2:1-5).

Prayer is one very practical way Christians apply mindfulness to daily life (1 Thessalonians 5:17).

Meditation appears in the Bible in the context of spending time studying the Word of God (Psalm 48:9; Psalm 63:6).

We should look to Jesus and think about true, admirable things (Hebrews 12:2; Philippians 4:8).

Christians shouldn’t let themselves to be distracted by worry about the future (Matthew 6:25-34).

Scripture teaches us to “take every thought captive” (2 Corinthians 10:5).

Paul tells us to “be transformed” by renewing our minds (Romans 12:2) and to practice God-honoring thoughts (Philippians 4:9).

Courtesy of Focus On The Family, Mindfulness: A Christian Approach, https://www.focusonthefamily.com/family-qa/mindfulness-a-christian-approach/

Distraction has become a cultural epidemic, and mindfulness meditation is often suggested as a cure for this modern malady. Indeed, mindfulness has been shown to improve the mental well-being of many of its practitioners. However, along with other wellness practices such as yoga and Tai Chi, mindfulness finds its origins in Eastern religion and philosophy (Buddhism, to be specific). So, naturally, the question is often asked: Is it OK for a Christian to practice mindfulness?

The goal of mindfulness meditation is simply to become more aware of the present. This is an excellent goal in an age where we fill any lull in our day by gazing at a screen. Our minds are far too often distracted from the present moment, dwelling on situations that have not yet happened or wishing what has already happened could be changed. Christians would do well to learn how to be aware of the present.

Meditation as a self-centered spiritual practice without Christ as the focus has the potential to be harmful. However, there is a way to practice mindfulness while focusing on Christ and protecting our mind and spirit.

Not all mindfulness is created equal

Christ-centered mindfulness is nothing new and is not merely a sanctified version of the Buddhist practice. The practice of Christian mindfulness has long been known in the church as nepsis or watchfulness, and is closely related to prayer and contemplation. The practice of watchfulness is based on passages such as Matthew 26:41, Luke 21:36 and 1 Peter 5:7-9.

Both self-driven mindfulness and Christ-driven watchfulness may be practiced while sitting in silence, paying attention to one’s breathing, and being aware of one’s thoughts. The difference is that in the former, both good and evil thoughts are dismissed without judgment in order to refocus on the present moment. In watchfulness, any evil thought is to be killed through prayer (James 1:14-15). This may sound like a nuanced difference, but it is an important one. Mindfulness is done through one’s own effort. Watchfulness is a recognition of and participation in the transformative work of Christ.

The goal of watchfulness is not only to be aware of the present moment, but to discern it and to recognize Christ’s presence in it. As we learn to take each thought captive, we begin to reject the ways of the world and embrace the renewal of our minds. Ideally, as our minds are transformed, our words and our actions will be affected as well. We are told to put to death the deeds of the flesh and to bridle the tongue to find true life in Christ. Watchfulness can help us do this.

Courtesy of James Clapper, “Should Christians Practice Mindfulness,?” Boundless 2025, https://www.boundless.org/blog/should-christians-practice-mindfulness/

How to Practice Watchfulness

Take some time out of your day, even if it’s only 5-10 minutes (it might be too difficult to do more than that initially).
Do not create expectations for this time. Having great expectations that are then potentially unmet may make you feel discouraged and frustrated. This is a discipline that takes time to do well.
Find a quiet place to sit. It may be helpful to designate a certain space in your house for this purpose.
Notice your breathing and breathe deeply through your diaphragm to calm your mind (most of us don’t breathe properly).
As you enter this time, close your eyes. Contemplate the reality that you are in the presence of God the Father, who is over all and whose Spirit dwells in you if you are His. This is a time for you to be with God.
If you find it difficult to simply focus on the presence of God, dwell on a truth about God or a teaching of Christ and remember that He is there with you.
When a thought comes that distracts you from focusing on God’s presence, do not become frustrated. Gently return to your time with Him by saying a prayer to help you refocus. “Christ Jesus, have mercy on me” is a traditional example.

Setting aside time for practicing watchfulness is helpful, but watchfulness is not limited to this time. Christ is always with us and willing to transform our minds as we go about our day. As the enemy attempts to draw us away from God and into temptation, we learn through watchfulness how to be ready and to respond with prayer in every situation.