Why Mindfulness is for Christians, Too – Practicing Sober-Mindedness in a Distracted World

Written by Bethany Nicole Donovan, Licensed Psychotherapist

Bethany Donovan is an experienced psychotherapist, licensed in both Virginia and Washington state, specializing in the treatment of anxiety disorders, trauma, and complex PTSD, as well as working with military members, veterans, and their families.

---

Mindfulness: it’s one of those words that can invoke images of a meditating Buddha or mystical practices rooted in Eastern religion. Because of these associations, many Christians are prone to shy away from it altogether. However, mindfulness is so much more than that. Let me explain.

At its core, mindfulness is simply a matter of intentionally bringing your full attention to the present moment. In fact, it is, in many ways, something Christians are called to do already through meditating on scripture, consistent prayer, and daily discipleship. Misunderstanding mindfulness risks Christians missing out on a practice that is not only scientifically supported for mental and physical health but also deeply consistent with biblical living and scriptural exhortation.

What mindfulness really is

Psychologist Jon Kabat-Zinn, who pioneered much of the scientific research on mindfulness, defines it as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally” (Kabat-Zinn, 1994). This is not about emptying the mind or adopting a foreign spirituality, but about redirecting awareness from autopilot to intentional presence.

In Dialectical Behavior Therapy (DBT), Marsha Linehan (1993) describes three states of mind: Reasonable Mind (logic), Emotion Mind (feelings), and Wise Mind (the balanced integration of both). For Christians, this resonates. Our flesh can be ruled by raw emotion, and our mind by human reason. Wise Mind, however, reflects the capacity for wisdom in action, directed by the Holy Spirit. As it is written in 2 Timothy 1:7: “For God has not given us a spirit of fear, but of power, love, and self-control.”

DBT also outlines the “What” and “How” skills of mindfulness. We are invited to observe, describe, and participate in our lives, doing so one-mindfully (not mentally multitasking), effectively (doing what works instead of mindlessly repeating ineffective behaviors), and non-judgmentally. This skill set is not foreign to discipleship; rather, it is another way of training the mind to pause, attend, and respond in a way that reflects God’s Spirit rather than impulsive reactivity.

The science of mindfulness

As a devout follower of Christ, I fully believe that God has designed every part of us perfectly, including our brains, and scientific study allows us to observe and articulate God's design and the ways in which it is expressed and operates in our physical reality. As technology advances, so does our ability to learn, understand, and describe how God designed both human beings and the world around us.

Modern neuroscience confirms that mindfulness strengthens key areas of the brain. Research consistently shows growth and functional changes in regions tied to emotion and nervous system regulation, attention, and compassion. Brain regions impacted and involved, along with their functions, include:

• Prefrontal Cortex (PFC): executive control (intentional self-control), decision-making, focus.

• Anterior Cingulate Cortex (ACC): error monitoring, emotional regulation.

• Insula: body awareness and interoception.

• Hippocampus: learning, memory, and contextual understanding.

• Amygdala: emotional reactivity, which becomes calmer with practice.

• Default Mode Network (DMN): responsible for mind-wandering, ruminating, and self-focused, obsessive, critical thoughts, which mindfulness quiets.

In one landmark study, Hölzel et al. (2011) found that just eight weeks of mindfulness training increased gray matter density in the hippocampus and areas tied to emotion regulation. Tang et al. (2015) confirmed that mindfulness reshapes the PFC, ACC, and amygdala, helping people shift from reactivity to reflection. The latter is fruitful; the former is not. Just think of a time when you wished you had cooled off before speaking, and this becomes obvious.

Practicing mindfulness is like exercising a muscle. The more it is used, the easier it becomes to take thoughts captive and regulate emotion rather than letting impulses run the show. Likewise, the less frequently we use a skill, the more it atrophies. As we say colloquially, “If you don’t use it, you lose it!”

Why it matters: Evidence-based benefits

Mindfulness is not just good for the brain; it shows up in the body and soul as well. Dozens of peer-reviewed studies now confirm its benefits:

• Reduced anxiety, stress, and depression: A meta-analysis by Hofmann et al. (2010) found mindfulness significantly lowers anxiety and depressive symptoms across dozens of trials.

• Improved emotion regulation: Chambers et al. (2009) showed mindfulness helps people avoid rumination and stabilize mood.

• Better attention and working memory: Even short interventions improve focus and mental clarity (Zeidan et al., 2010).

• Improved sleep: Black et al. (2015) demonstrated that older adults who practiced mindfulness reported significantly better sleep quality.

• Pain relief: Zeidan et al. (2011) showed that mindfulness alters pain perception by activating higher-order brain regions.

• Reduced inflammation and improved health resilience: Creswell et al. (2012) found lowered inflammatory markers following mindfulness practice.

Taken together, these findings show that training the mind in present-moment awareness not only supports emotional health but also strengthens physical health and resilience.

Scripture’s call to mindfulness

Christians may be surprised to discover that Scripture consistently exhorts us toward a mindful life: being watchful, self-controlled, present, and attentive to the Lord.

Emotion regulation

Believers are warned not to let anger rule them. “Be angry, yet do not sin. Do not let the sun set upon your anger” (Ephesians 4:26). “A patient man has great understanding, but a quick-tempered man promotes folly” (Proverbs 14:29). Pausing to recognize and regulate emotion, especially anger, before it drives behavior is biblical wisdom.

Self-control

As a fruit of the Spirit, self-control (Galatians 5:22–23) requires awareness of thoughts, urges, and actions. Proverbs warns: “Like a city whose walls are broken down is a man who lacks self-control” (Proverbs 25:28). This is relevant to the sanctification process, in which it is crucial to be sensitive to the Holy Spirit's prompting not to speak in a moment, not to indulge, or not to follow an old sinful craving. As it is written: “So I say, walk by the Spirit, and you will not gratify the desires of the flesh” (Galatians 5:16).

Meditation on scripture and stillness

Far from being foreign, meditation on God’s Word is central to discipleship. “Be still and know that I am God” (Psalm 46:10). “This Book of the Law must not depart from your mouth; you are to recite it day and night” (Joshua 1:8). Mindful stillness opens us to the wisdom of the Spirit.

Speech and restraint

Proverbs teaches that pausing before speaking is wisdom: “When words are many, sin is unavoidable, but he who restrains his lips is wise” (Proverbs 10:19). This requires mindful awareness of inner states and emotionally driven urges before words spill out. Mindfulness helps us pause and take stock of these things so that we might walk according to the Spirit and be a more faithful witness to the gospel of Christ.

Repentance and sober-mindedness

Repentance begins with mindful recognition of one’s ways. “So then let us not sleep as the others do, but let us remain awake and sober” (1 Thessalonians 5:6). “Repent, then, and turn back, so that your sins may be wiped away” (Acts 3:19). Once again, mindfulness increases our sensitivity to the voice of the Holy Spirit and causes us to be both more responsive to His conviction and obedient to His instruction regarding behavior change. This allows us to grow in maturity. Hebrews 5:14 speaks to the importance of this kind of growth: “But solid food is for the mature, for those who have their powers of discernment trained by constant practice to distinguish good from evil.”

Prayer

Prayer itself requires continual awareness of God’s presence. “Pray without ceasing” (1 Thessalonians 5:16–18). To live this out, one must return again and again to the present moment with God, where He is constantly with us, as He promised to never leave us nor forsake us (Hebrews 13:5).

Discernment

Scripture calls believers to pause, reflect, and listen for the Spirit. “Do not be conformed to this world, but be transformed by the renewing of your mind. Then you will be able to discern what is the good, pleasing, and perfect will of God” (Romans 12:2). As mentioned previously, intentional awareness literally reshapes your brain, moving it from a state of brokenness to a state closer to the self-controlled, sound mind God intended for His children over time.

Intentional living

How often do you find yourself ruminating about the past or worrying about the future? Mindfulness helps us identify these unfruitful habits and stop them before they spiral out of control. As it is written in Song of Songs 2:15: “Catch for us the foxes, the little foxes that ruin the vineyards, our vineyards that are in bloom.” These “little foxes” are often interpreted symbolically as the small, subtle problems, like distractions and sinful habits, that can creep in and spoil something fruitful and beautiful, such as a relationship with God, your spouse, or others.

Wisdom is described as attentiveness rather than living on autopilot. “Let your eyes look directly forward, and your gaze be straight before you. Ponder the path of your feet, and let all your ways be sure” (Proverbs 4:25–26). Mindful living is not a secular trend but a biblical command.

Why Christians should practice mindfulness

In short, mindfulness is for anyone with a brain, and of course, that includes you, dear reader! If you follow Christ, mindfulness is already part of your calling. We are instructed to be sober-minded, self-controlled, prayerful, and discerning. Modern science shows us that mindfulness strengthens the very brain networks we rely on for those biblical virtues and practices. Far from being a foreign import, mindfulness is a God-given tool that supports the Christian walk to grow into full maturity and helps us obey Scripture more fully each day.

Final exhortation

Start noticing when your mind drifts into the past or races into the future. Catch yourself living on autopilot, and gently return to the here and now. In those moments, washing dishes, walking the dog, sitting in traffic, turn your attention to the Lord. “Be still and know that I am God” (Psalm 46:10). Over time, this practice reshapes both the brain and the soul. Mindfulness will not only bring peace and clarity but will deepen your walk with Christ and fortify your relationship with the Holy Spirit, making you more present, more intentional, and more attuned to the Spirit’s leading.

If this is something you would like for yourself, then I encourage you to learn more about how to integrate mindfulness into your daily walk with God. A Christian counselor can help you learn how to apply these principles to your relationship with Christ to foster growing maturity in the Lord. As it is written in Colossians 1:28: “We proclaim Him, admonishing and teaching everyone with all wisdom, so that we may present everyone mature in Christ.”

So, my dear brothers and sisters, I encourage you to be mindful, be curious, and stay present. This is one very powerful yet simple way in which we can be more fruitful, both on a daily basis and in the long term, for the Kingdom of God.

Follow me on Facebook, LinkedIn, and visit my website for more info!

Read more from Bethany Nicole Donovan

---

Bethany Nicole Donovan, Licensed Psychotherapist

Bethany Donovan is licensed psychotherapist in Virginia and Washington state. She is a veteran of the United States Air Force and Operation Enduring Freedom, serving for one deployment to Kandahar, Afghanistan. Bethany is a certified clinical trauma professional (CCTP) and is extensively trained in treating complex PTSD through EMDR and other trauma-informed therapy interventions. She has many years experience working with the underpriviledged and underserved populations, such as the incarcerated and homeless, as well as military members, veterans, and their families. Bethany has a passion for helping people heal from their past wounds so that they can go from surviving to thriving in life and build a life that they feel is worth living.

---

References:

• Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494–501.

• Chambers, R., Lo, B. C. Y., & Allen, N. B. (2009). The impact of intensive mindfulness training on attentional control, cognitive style, and affect. Emotion, 8(3), 275–281.

• Creswell, J. D., Irwin, M. R., Burklund, L. J., Lieberman, M. D., Arevalo, J. M., Ma, J., Breen, E. C., & Cole, S. W. (2012). Mindfulness-based stress reduction training reduces loneliness and pro-inflammatory gene expression in older adults: A small randomized controlled trial. Brain, Behavior, and Immunity, 26(7), 1095–1101.

• Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183.

• Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43.

• Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion.

• Linehan, M. M. (1993). Skills training manual for treating borderline personality disorder. Guilford Press.

• Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225.

• Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597–605.

• Zeidan, F., Martucci, K. T., Kraft, R. A., Gordon, N. S., McHaffie, J. G., & Coghill, R. C. (2011). Brain mechanisms supporting the modulation of pain by mindfulness meditation. Journal of Neuroscience, 31(14), 5540–5548.