Biblical mindfulness when life is stressful and difficult

by Naomi Ruppel-Warnke, LMFT

Have you found yourself struggling to find peace in our stressful technological age?

• Has the demand of work and home life increased stress and anxiety?
• Are relationship struggles causing chaos and strife?
• Is it difficult to function when trauma memories invade your daily life?

We live in a broken, sinful world that is filled with daily hassles, painful experiences, sinful reactions, and the effects of how sin impacts our lives. In the middle of our fast-paced lives, we long for peace but can easily forget how to access it.

Our Universal Human Condition

Scripture reminds us of important truths:
“For all have sinned and fall short of the glory of God” (Romans 3:23), and “There is no one righteous, not even one” (Romans 3:10).

No matter how much money, power, or fame someone may have, we all experience pain and brokenness because we live in a sinful world. Recognizing this truth can help us approach ourselves and others with humility and compassion.

What Is Biblical Mindfulness?

Biblical mindfulness is the practice of intentionally focusing our hearts and minds on God, His presence, and His truth. Rather than emptying our minds, biblical mindfulness invites us to become aware of our thoughts and emotions, bring them honestly before God, and anchor ourselves in His promises through prayer and Scripture.

Centering on God’s Peace

One example of biblical mindfulness in Scripture is King David. During his earthly life, He experienced rejection, hardship, anxiety, and the consequences of his own sin. Yet in the Psalms, he continually turned to God with honesty, self-awareness, humility, and trust in the Lord.

David prayed:

“Create in me a pure heart, O God, and renew a steadfast spirit within me” (Psalm 51:10, NIV).

He also wrote:

“Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting” (Psalm 139:23-24).

David reminds us to have a humble heart and remember our need for our risen Savior. When we place our faith and trust in God, even during difficult circumstances, we can bring our struggles to Him. Proverbs 3:5-6 encourages us to trust in the Lord with all our heart, even when we do not understand what is happening in our lives. Jesus also invites us:

“Come to me, all you who are weary and burdened, and I will give you rest” (Matthew 11:28).

Letting Go of Perfection and Fear

Leaning into the Lord for peace can help us develop a more rational and grounded perspective about ourselves and our lives. Jesus is the only one who lived perfectly. Remembering this can take pressure off us to be perfect ourselves. Through Him, we are able to grow in peaceful self-control rather than fear and anxiety.

Scripture tells us:

“For the Spirit God gave us does not make us timid, but gives us power, love, and self-discipline” (2 Timothy 1:7).

And in Isaiah 55:9 (EHV), the Lord reminds us:

“Just as the heavens are higher than the earth, so my ways are higher than your ways, and my plans are higher than your plans.”

Even when life does not make sense to us, God still sees the full picture.

Approaching Others with Humility

Jesus teaches us to first examine our own hearts before focusing on others:

“First take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye” (Matthew 7:5).

When we approach situations with humility, we are often better able to handle conflict and relationships with gentleness and wisdom.

There are also times when we need to step back and trust God with situations outside our control. Scripture reminds us that vengeance belongs to the Lord. Only God knows the intricacies of every person’s life and heart. Trusting that God knows what He is doing can help us let go of what we cannot control and focus on the life and responsibilities He has placed before us.

Practicing Mindfulness with God’s Help

Noticing our thoughts, emotions, and body sensations without judgment can help increase flexibility, self-awareness, and compassion toward ourselves. Learning to be gentle with ourselves often increases our ability to be gentle with others as well.

Simple mindfulness practices may include:

• Slowing down and noticing tension in your body
• Taking deep breaths
• Bringing anxious thoughts to God in prayer
• Reflecting on Scripture truths

God has given us breath and life. As we breathe in His peace and breathe out stress and tension, we can better cope with life’s struggles. Quoting the Serenity Prayer, we can be “reasonably happy in this life and supremely happy with him forever in the next."

About the Author

Naomi Ruppel-Warnke is a Licensed Marriage and Family Therapist, serving clients at Christian Family Solutions' church-based counseling clinic at Emmaus Lutheran in Phoenix as well as via telehealth throughout Arizona. She specializes in trauma, grief and loss, and anxiety. Learn more about Naomi here.