Be Still: Finding God in the Present Moment

How DBT Mindfulness and Christian Faith Can Work Together

As a Christian and licensed therapist, I have become increasingly aware of how many evidence-based therapeutic interventions align with biblical principles.

This has been especially meaningful to me because it reminds me that caring for our mental and emotional well-being does not have to feel separate from our faith. In fact, there are many therapeutic practices that can help us put into practice principles that Scripture has been teaching for generations.

One example is mindfulness, one of the core practices of Dialectical Behavior Therapy (DBT).

At first, the word mindfulness may sound unfamiliar or even uncomfortable to some Christians. But when we look at what mindfulness actually asks us to do, we can see some beautiful connections to biblical principles.

Mindfulness is, at its simplest, about being present.

It is learning to notice what is happening right now—within your thoughts, emotions, body, and environment—without immediately judging it, fighting it, or allowing it to control your response.

And isn't this something Scripture encourages us to practice?

Jesus reminds us in Matthew 6:34:

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

In other words: Don't live tomorrow's problems today.

What Is Mindfulness?

Mindfulness is the practice of intentionally bringing your attention to the present moment.

That sounds simple, but many of us struggle to actually do it.

Our minds naturally move backward and forward.

We think about:

The past:

“What if I had handled that differently?”

“Why did I say that?”

“I should have known better.”

“Why did they treat me that way?”

The future:

“What if something goes wrong?”

“What if I can't handle it?”

“What if they don't like me?”

“What if I fail?”

“What if something happens?”

Before we realize it, our bodies are sitting in one moment while our minds are living somewhere else.

Mindfulness teaches us to pause and recognize:

“I am here. This is what is happening right now.”

It doesn't mean that the past doesn't matter.

It doesn't mean we shouldn't plan for the future.

And it certainly doesn't mean that we ignore problems.

Instead, mindfulness helps us recognize that the only moment we can actually respond to is the moment we are currently living.

Mindfulness Is Not About Emptying Your Mind

This is an important distinction, especially for Christians who may feel hesitant about mindfulness.

Mindfulness does not require you to stop thinking.

It does not mean that you have to make your mind completely blank.

And it does not mean that you have to ignore your thoughts.

In fact, mindfulness teaches us to notice our thoughts without automatically believing or reacting to every thought we have.

For example:

You might think:

“I'm going to mess everything up.”

Mindfulness allows you to pause and say:

“I'm noticing that I'm having the thought that I'm going to mess everything up.”

That small shift creates space between you and the thought.

Instead of immediately reacting to the thought, you can observe it, evaluate it, and choose what you want to do next.

This connects beautifully with Scripture's encouragement to be intentional about what we allow to occupy our minds.

Philippians 4:8 encourages believers to focus their thoughts on what is true, honorable, just, pure, lovely, commendable, excellent, and worthy of praise.

Mindfulness can help us slow down enough to ask:

“What am I allowing my mind to dwell on right now?”

The Past, the Future & the Present

One of the most practical ways to understand mindfulness is to think about where our attention is located.

When we're stuck in the past → we may ruminate.

Rumination is repeatedly thinking about something that has already happened without moving toward resolution.

We replay conversations.

We analyze people's actions.

We criticize ourselves.

We wonder what we could have done differently.

Reflection can be healthy.

But rumination often leaves us feeling stuck.

When we're consumed by the future → we may worry.

Planning can be healthy.

Preparing can be wise.

But worry takes us beyond preparation and into repeatedly imagining what might happen.

We begin experiencing the emotional consequences of events that haven't even happened.

Mindfulness brings us back to now.

What is happening right now?

What am I feeling right now?

What do I need right now?

What is within my control right now?

What is God asking me to do in this moment?

That last question can be particularly powerful for people of faith.

“Tomorrow Will Have Worries of Its Own”

Matthew 6:34 says:

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

Jesus wasn't saying that tomorrow doesn't matter.

He was teaching us not to allow the uncertainty of tomorrow to steal the peace and attention needed for today.

Think about how often we do this.

You're sitting at home, but you're already at tomorrow's meeting.

You're having dinner with your family, but you're thinking about next week's responsibilities.

You're trying to sleep, but your mind is reviewing everything that could go wrong.

Your body is in today, but your mind is living in tomorrow.

Mindfulness invites us back.

Today.

This moment.

Right here.

And from a Christian perspective, we can add:

God is here, too.

“Be Still and Know”

Psalm 46:10 says:

“Be still, and know that I am God.”

There is something powerful about the invitation to be still.

We live in a culture that encourages constant movement.

Work.

Notifications.

Social media.

Responsibilities.

Family.

Relationships.

Planning.

Achieving.

Producing.

Sometimes our minds are moving even when our bodies are still.

Mindfulness creates intentional space to slow down and notice.

And for the Christian, that stillness can become an opportunity to remember:

God is present.

I don't have to solve everything right now.

I don't have to know everything right now.

I can be present in this moment and trust God with what comes next.

Mindfulness & Trusting God

One of the most beautiful connections between mindfulness and Christianity is the practice of letting go of what is outside of our control.

This does not mean becoming passive.

It means recognizing the difference between:

What I can do today

and

What I cannot control.

You can control how you communicate.

You can prepare.

You can set boundaries.

You can make a decision.

You can ask for help.

You can take care of your body.

You can pray.

You can seek wise counsel.

But you cannot control another person's response.

You cannot control every outcome.

You cannot guarantee what tomorrow will bring.

You cannot rewrite yesterday.

This is where mindfulness and faith can intersect.

Mindfulness says:

“Come back to what is happening now.”

Faith says:

“Trust God, the Sovereign one with what you cannot control.”

Proverbs 3:5–6 reminds us to trust in the Lord rather than relying solely on our own understanding and to acknowledge Him in our ways.

Sometimes peace begins when we stop trying to mentally solve something that is not ours to solve right now.

Mindfulness & Anxiety

This is particularly relevant for people who struggle with anxiety.

Anxiety often pulls our attention into the future.

Our brains are designed to identify potential threats. So when we feel uncertain, our minds may begin scanning for everything that could go wrong.

“What if?”

“What if?”

“What if?”

Mindfulness interrupts that cycle by bringing our attention back to what is happening in the current reality.

For example:

Anxious thought:

“What if I embarrass myself at this meeting?”

Mindful response:

“I notice that I'm worried about something that hasn't happened.”

Then ask:

“What is happening right now?”

Maybe you're sitting at your desk.

Maybe you're focused on breathing.

Maybe you're reading.

Maybe the meeting isn't until tomorrow.

Maybe there is nothing you need to solve at this exact moment.

That doesn't mean your concern isn't valid.

It means your mind may need help differentiating between today's agenda and tomorrow's possibilities.

Mindfulness & “Captive” Thoughts

2 Corinthians 10:5 speaks about taking thoughts captive.

This is a powerful concept when thinking about mindfulness.

Taking a thought captive does not necessarily mean fighting every thought that enters your mind.

Instead, we can learn to notice the thought, examine it, and determine whether it deserves our attention and agreement.

For example:

Thought:
“Everyone is going to reject me.”

Pause.

Notice:
“I'm having a fear that I will be rejected.”

Evaluate:
“Is this a fact, or is this a fear?”

Redirect:
“What is actually happening right now?”

Ground:
“I am here. I am not rejected, I am accepted by the One true Holy Father. I don't have to predict the future.”

Faith:
“God, help me remain present and trust You with what I cannot control.”

That is a very different response than immediately allowing the thought to take over.

Mindfulness Does Not Mean You Won't Feel

Another misconception is that mindfulness means becoming calm all the time.

It doesn't.

You can be mindful and anxious.

You can be mindful and sad.

You can be mindful and angry.

You can be mindful and uncertain.

Mindfulness isn't about forcing yourself to feel differently.

It is about becoming aware of what you are experiencing without allowing the emotion to completely dictate your behavior.

Instead of:

“I am anxious, therefore something bad must be happening.”

You can practice:

“I notice that I am experiencing anxiety. My body feels activated. I don't have to react immediately. I can slow down and decide what I want to do next.”

And for the Christian:

“God, You are with me in this moment, help me to move forward with wisdom.”

A Simple Christian Approach to Mindfulness

When I teach mindfulness, I encourage clients to think about it in three simple steps:

1. NOTICE

What is happening right now?

Notice your thoughts.

Notice your emotions.

Notice your body.

Notice your surroundings.

You don't have to judge what you notice.

Just notice.

2. RETURN

When you realize your mind has wandered into the past or future, gently return your attention to the present.

You don't have to criticize yourself.

Simply return.

“I'm here.”

“This is now.”

3. TRUST

Ask:

“What is mine to handle right now, and what do I need to release to God?”

You may not have an answer immediately.

That's okay.

Sometimes faith looks less like having all the answers and more like being willing to trust God while you wait.

A Christian Mindfulness Exercise: “Be Still”

Take a few moments to find a comfortable position.

You can sit with your feet on the floor, place your hands comfortably in your lap, or simply sit somewhere quiet.

There is no perfect way to do this.

Step 1: Breathe

Take a slow breath in.

Then slowly breathe out.

Don't force your breathing.

Simply notice it.

As you breathe, remind yourself:

“I am here.”

Take another breath.

“God is here.”

Step 2: Notice Your Body

Bring your attention to your body.

Notice where you may be holding tension.

Your shoulders.

Your jaw.

Your chest.

Your stomach.

Your hands.

You don't have to make the tension disappear.

Simply notice.

Ask yourself:

“What is my body communicating to me right now?”

Step 3: Notice Your Thoughts

Allow your thoughts to come and go.

If you notice yourself thinking about something that already happened, gently remind yourself:

“That happened then. I am here now.”

If you notice yourself worrying about something that hasn't happened yet:

“That is not happening right now. I can address tomorrow when tomorrow comes.”

Then return to your breath.

Step 4: Ground Yourself in Scripture

Silently or softly repeat:

“Be still, and know that I am God.” — Psalm 46:10

Pause.

Breathe.

Repeat:

“Be still.”

Breathe.

“The Lord is here with me.”

Breathe.

“I don't have to solve everything right now.”

Breathe.

“I can trust God with what I cannot control.”

Step 5: Ask Yourself

Take a moment to ask:

What is happening right now?

What am I feeling right now?

What do I need right now?

What is within my control right now?

What can I release to God?

And finally:

What is one thing I can do today?

Not tomorrow.

Not next week.

Not all at once.

Just today.

A Final Reminder

Mindfulness is not about having a perfectly quiet mind.

It is not about never worrying.

It is not about pretending that difficult things aren't happening.

And it certainly isn't about ignoring your emotions but rather, using them as information.

Mindfulness is learning to come back.

Back to your breath.

Back to your body.

Back to the present.

Back to what is actually happening.

And, most importantly, back to God.

You cannot change yesterday.

You cannot control tomorrow.

But you can choose how you respond to this moment.

So when your mind begins racing into the past or future, pause.

Take a breath.

Notice where you are.

Remind yourself:

I am here.

God is here.

I don't have to carry tomorrow today.

And then take the next step.

One moment at a time.

One breath at a time.

One day at a time.